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Eating with intention to fuel smart and feel strong

15 September 2025 dot 10 min read
Healthy Body

Fuel Smart, Feel Strong: Nutrition Tips for Active Lifestyles

The fitness scene in Singapore is often buzzing with events, from endurance runs to obstacle courses. For some, it's the everyday gym sessions and for others, it's pickleball or weekend spin classes. And while training schedules and fitness trackers often get the spotlight, there's one thing that powers it all: nutrition.
 
Whether you're gearing up for an upcoming race, squeezing in lunchtime workouts, or chasing after your kids on weekends, how you fuel your body plays a critical role in your energy levels, performance and recovery. Simply put, you don't need to be clocking 42 kilometres to care about what's on your plate. From runners and lifters to yogis and anyone finding ways to move more, we all benefit from eating with intention.

What Active Bodies Really Need: The Nutrition Fundamentals

When we think about staying active, we often focus on movement, but movement without fuel is like trying to drive on an empty tank. Many active individuals still fall into common traps: cutting carbs, over-relying on protein, or skipping meals in the name of weight loss.
 
"Carbohydrates are your body's primary fuel during high-intensity or endurance workouts," explains Fiona Chia, Nutritionist/Founder at Health Can Be Fun. "Yet I still see people overly restricting them, thinking it's the fastest way to lose weight or build lean muscle. This usually backfires and leads to low energy or poor recovery."
 
Here's a general guide to get the balance right:
Equally important are micronutrients, especially for those training in hot, humid climates like Singapore.

Timing Your Nutrition: What to Eat Before, During & After Exercise

Eating around your workouts helps you perform better, stay energised, and recover faster, especially if you exercise more than once a week. Your body has different needs at different points in your workout routine, and what you eat at each stage can either support or sabotage your progress.
 
Before your workout
Ideally, it is recommended to eat 1–2 hours before your session to top up your glycogen stores. You should try to go for easily digestible carbohydrates with a touch of protein, and take note that fat and fibre should be limited at this point in your routine as they slow digestion.
 
Some options you can consider for your pre-workout meals include:
  • Oatmeal with banana
  • Brown rice and chicken
  • Wholemeal toast with honey
 
If you're short on time, a small snack 30–45 minutes before can make a difference to your energy levels. Here are some snacking options you can consider:
  • Banana with peanut butter
  • Crackers with cheese
 
During your workout
Hydration is key, especially in Singapore's climate. If you're working out for more than an hour, you'll also want to replenish lost electrolytes and quick-burning carbs. You can opt to consume coconut water, isotonic drinks, or a pinch of salt in lemon water. Alternatively, energy gels or a banana also work well during endurance sessions!
 
After your workout
 
Your body needs the 3 R's post-workout: Refuel, Repair and Rehydrate. This is when your muscles are most receptive to nutrients, so try eating within 60 minutes of finishing your exercise routines.
 
Some great options you can consider as a post-workout meal include:
  • Grilled salmon with quinoa and stir-fried vegetables
  • Wholegrain noodles with tofu and bok choy
  • A smoothie with milk, banana, spinach, and chia seeds
 
"Avoid fried or heavily processed food post-workout" says Fiona. "They may feel satisfying in the short term, but they will slow your digestion and are ineffective in the recovery process."

Fuel for Endurance: Nutrition Tips for Races and Long-Distance Training

If you're training for a race, be it a 10KM, a half-marathon, or a hybrid fitness challenge, your nutrition plan needs to evolve along with your training. Many runners wait until the week of the race to think about fuelling, but your body needs time to adjust to new foods and habits.
 
"I always recommend practising your fuelling strategy during the training process," says Fiona. "That means mid-run snacks, electrolyte drinks, and even your breakfast on race day should all be tested in advance so you can have a better understanding of how your body reacts to the food and drinks you consume."
 
Key tips for endurance nutrition:
 
  • Start carb-loading 2–3 days before your race: Increase your carb intake (around 7–10g/kg/day) using foods like brown rice, noodles, fruits, bread and potatoes.
  • Ease up on fibre: The day before your event, reduce fibre to lower the risk of gastrointestinal discomfort.
  • Fuel during long runs: Dates, bananas, and energy gels can help with your energy levels and delay fatigue.
  • Include anti-inflammatory foods during recovery: Think turmeric, ginger, berries, green tea, and fatty fish, like salmon.
  • Hydration isn't just water: Replenish sodium, magnesium and potassium using sports drinks or natural options like coconut water.

Not a Runner? These Tips Still Work for You

Good nutrition isn't exclusive to marathoners or full-time athletes. If you're active in any way, whether it is gym classes, home workouts, or even weekend hikes, these principles still apply. The key is to fuel practically and sustainably, especially given the pace of daily life in Singapore.
 
As such, you may want to consider adopting some of these everyday nutrition strategies, which are suitable for active people:
 
  • Prepare ahead: Keep boiled eggs, yoghurt, or trail mix handy for snack emergencies.
  • Schedule meals like meetings: It may sound silly, but it works! Scheduling your meals gives you a proper diet routine, which benefits your body.
  • Do weekly meal preps: Stir-fries, overnight oats, and rice bowls save time and energy and enable healthy, clean meals.
However, we understand that the routines of life in Singapore may make it difficult to cook at home or do meal prep, and many may end up eating out. So do try making a few smarter swaps, such as opting for meals that are not fried, have nutritional properties, and avoid sugary drinks.
 
"The goal isn't to eat perfectly all the time," says Fiona. "It's about small, consistent choices that fuel the way you live and move."

Let AIA Vitality Reward Your Healthy Choices

Fuelling your body well doesn't just help you feel stronger; it can also reward you in tangible ways! With AIA Vitality, your healthy habits unlock cashback, perks and lifestyle rewards designed to support your wellness journey.
 
Here's what you can enjoy:
 
  • Assess your eating habits and gain insights on improving your diet and lifestyle with a personal nutrition consultation with a nutritionist from Health Can Be Fun. You can opt for either a face-to-face or video call consultation.
  • 20% cashback on HealthyFood™ purchases at Cold Storage, CS Fresh, and Jason's Deli.
 
Level up your Vitality Status to unlock even more benefits, including partner rewards and weekly vouchers. It's one of the few programmes where taking care of yourself doesn't just feel good, it's rewarding too!

Eat Better, Move Smarter, Feel Stronger

You don't need to overhaul your lifestyle overnight to fuel your body better. It is best to start small, incorporate sustainable actions, and properly refuel after workouts. Move smarter, eat better, and
 
feel stronger with AIA Vitality supporting your wellness journey, and see the positive changes in your overall well-being!

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