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How to fuel your body: Personal Trainer’s guide

Personal Trainer Food Guide 1

If you’re serious about getting into good shape and health, you’ll know that diet does about 70% of the job. The word ‘diet’ scares most people because it’s easily associated with food that probably tastes blend and joyless. But people are getting more creative with recipes, so we’ve put together a tight list of things to eat before and after personal training, and for all the other days and time.


Before training – what to eat

There are plenty of good options to fuel yourself before heading for a solid workout, but let’s focus on the more tasty varieties. A fruit smoothie is always a crowd favorite – it tastes just like a shake, without all the unnecessary sugars and fats. It is also a great breakfast food if you’re working out in the morning as it takes less time for your body to break it down since it’s blended. Throw in your favorite fruits such as kiwis, bananas, berries, top it up with non-coated nuts and chia seeds, and finish it off with low fat milk. Make it even tastier with plain greek yogurt for added thicker texture, and nut butter to make it creamy. 


Another simple but great pre-workout option are eggs. You can get super creative with the recipe. Forget about eating it bland and boiled – there’s no joy in there. Make it scrambled with a teaspoon of olive oil, chop up some tomatoes and tofu, and sprinkle it in there. A quick search on Google and you’ll find endless inspiration.


After training – what to eat

After personal training, you’ll want to load up on what you’ve just lost. Have some complex carbs in delicious forms such as pasta and yogurt based acai bowls. Especially if your workout gives you a good sweat, don’t pass on the carbs! Choose whole grain pastas and go for an aglio olio option rather than the carbonara. Add on proteins such as chicken breast, beef, or salmon. Speaking of salmon, the omega-3 fats present in it are more beneficial than you think. It is good for the skin, heart, eyes, blood, and brain. These essential fats have anti-inflammatory properties that accelerate recovery within the body after exercise.


Good fuel foods that are surprisingly tasty

Apart from the before and after workout meals, your day to day intake also plays an important role as it creates the bulk of your eating habits. It’s easier in theory to eat healthily, but harder to sustain that for the long run. Let’s look at some surprisingly tasty and healthy options you can snack on guilt-free:

Did you know that 1 cup of chocolate milk is a great combination of calories, carbs and protein? Same as the choices above, it’s about what goes into your cup of chocolate milk. Choose a low fat milk option, hold the sugar, and you’ll be alright! Consume in moderation – make it a treat once or twice a week! Have this post workout as a reward for turning up for personal training.


Potatoes are another easily dismissive food. Most people think it to be unhealthy because their mind goes straight into thinking of high fat fries and chips. But that can’t be further from the truth. Potatoes are filling, and are an important part of a nutrient-rich diet. There are other ways to enjoy a hot toasty potato, think baked with butter and a pinch of salt, add some chopped lean meats, and you have a delicious meal.


Supposedly healthy foods that are actually not good for you – forget about it!

Here’s one that might surprise you – healthy granola bars. Though some are packed with nutritions through seeds and nuts, many are packed with added sugars of high levels, and equate to a sky high level in calories. There is absolutely no reason to snack on a granola bar as it will only do more harm than good.


Plant based meats also do little good for you. In fact, many unnatural ingredients go into the making of these replacements because it is ultimately trying to mimic the texture and taste of actual meats. These ultra processed ingredients come in the forms of sugar, salt, and more. Bottom line is, when it comes to meats, the healthiest option is the actual meat over a processed version. Another surprising factor is that in the creation of plant-based meats, the environment takes a hit – irony?


The last of our list is froyo – the harmless adorable frozen yogurt that sits happy in a cup topped with fruits. Looks healthy? Think again. Although froyo is generally lower in fat compared to ice cream, the added sugar is enough to do more harm than any good. Most froyo shops are also strategically priced to encourage you to buy a larger cup. With more to fill, it surely can’t be a healthy snack with all the extra sugar in it. And that’s just the base, the free toppings such as sauces and drizzles are also high in calories. After filling your cup, it definitely fits the pillar of a desert more than a healthy snack.


Have some time? Try a recipe:
Personal Trainer Food Guide 2

Craving for a froyo or an ice cream, we’ve got you. Try a simple recipe that can be achieved with a portable blender: Berries bowl. There are only 2 parts to it:

  1. The base – Blended berries. High in antioxidants and great for your skin. Pop into a blender a punnet of blueberries, raspberries, banana, strawberries, and add in a cup of low fat yogurt to make it thick.
  2. The toppings – Gather a handful of your favorite fresh fruits: kiwis, sliced bananas, more berries, add in almonds, cashews, pecans, chia seeds, and some goji berries.

Simple, and so insta-worthy.

Can’t wait to hop on the healthy train? We would love for you to join our community of like-minded individuals. Whether you’re a budding personal trainer, or looking to kick start your own healthy journey through exercise and diet, drop us an email here, or connect with us on our Instagram page. There’s no better time to begin than today.


Personal Trainer Singapore Khit
About Tze Khit
Tze Khit is a distinguished personal trainer with a Bachelor’s Degree in Sports & Exercise Science from Edith Cowan University. Passionate about optimizing human potential, he offers expertise in weight loss, toning, and rehabilitating injuries. His holistic methodology integrates human anatomy, physiology, and bespoke training plans, rooted in initial functional movement screening. Certified by the Singapore Sports Council and holding multiple National Council on Strength & Fitness accreditations, he masterfully employs techniques like myofascial release and neuromuscular activation, ensuring clients achieve their fitness aspirations swiftly and safely.


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