As Ramadan approaches each year, many people start out with strong motivation and ambitious goals. They plan to eat clean, exercise regularly, and stay productive. Yet within a few days, energy wanes, sleep becomes irregular, and both physical and mental performance decline.
According to Omani researcher and sports enthusiast Muayad Al Abri, the issue is rarely a lack of will. “It’s not laziness,” he explains. “It lacks a clear roadmap.”
Al Abri launched the Ramadan Transformation Program as a practical guide to a healthier, more sustainable fasting experience. The idea came after his personal training program reached its full potential, where he noticed a pattern: confusion and inconsistency were the real obstacles.
“People live under work pressure and fast-paced routines,” he says. “Without structure, they waste energy deciding what to eat, when to train, and when to rest.”
When Al Abri was asked about the main cause of fatigue, he pointed to poor nutrition. Many people break their fast with heavy, fried foods or excessive sugar, leading to sharp spikes in blood sugar followed by rapid crashes. The result is lethargy, poor focus, and low energy.
A balanced diet is important. He recommends including high-quality proteins, fiber and key minerals in both iftar and suhoor meals. Protein supports muscle recovery and fullness, while fiber stabilizes blood sugar and maintains energy. Hydration is equally important. Instead of drinking large amounts at once, he recommends increasing water intake between iftar and suhoor, aiming to drink about 500ml of water with each main meal. Consistent hydration improves concentration, mood and physical performance.
Muayad Al Abri Omani researcher and sports lover
Sleep disruption is another underestimated challenge. Late gatherings, screen time, and early suhoor disrupt normal rest. Al Abri encourages thinking in 90-minute sleep cycles, aiming to complete at least five cycles per day, ideally at night. If necessary, short additional rest periods can help compensate. Strategically planning sleep prevents random, low-quality rest.
Even a 30-minute afternoon nap can be a powerful tool. It restores alertness, improves focus, and increases energy without causing jitteriness, especially for those who balance work and spiritual commitments.
Suhoor plays a decisive role in maintaining the energy of the day. Skipping it or relying only on refined carbohydrates can quickly lead to fatigue. Al Abri recommends prioritizing slow-digesting proteins, fiber and minerals to release energy quickly and reduce crashes. Quality matters more than quantity.
Exercise is still important but should be adjusted. Light activities can be done before iftar, while high-intensity workouts are safe after breaking the fast, when hydration is possible. Consistency, not extremes, is important.
His basic advice is simple: constantly hydrate, prioritize balanced meals, especially suhoor, and respect sleep cycles. Healthy Ramadan habits are built on structure, balance and awareness, not intensity.
