If a “fitness-friendly” meal plan conjures up images of endless salads, protein bars and boiled eggs, it’s time to expand your horizons. A truly effective diet goes far beyond the usual suspects — it’s all about matching what you eat to what you want to achieve!

Keith Tan, Senior Pharmacist at Unity @ Causeway Point, shares that different fitness goals call for specific nutritional strategies. Whether you’re pushing hard at the gym, going the distance on the track or finding your flow on the yoga mat, adjusting your eating habits to match your body’s needs can make all the difference. Here’s how:

If you want to: Build strength and mass

Eat these: High-protein foods such as chicken breast, tuna and eggs, which are essential for building and maintaining lean muscle mass. For those with dietary restrictions, Keith suggests protein shakes made with whey or casein, or plant-based options from soya beans or peas.

Pair with: Creatine. Taken before a workout, it can help boost performance, endurance and — of course — gains! Keith also suggests magnesium supplements, which support heart and bone health, and can help regulate muscle contractions.

Try: Ayam Brand Tuna Chunks – Olive Oil (Light)

If you want to: Improve endurance

Eat these: Complex carbs like whole grains, fresh fruit (bananas are perfect!) and beans, which are high in fibre. These take longer to digest, helping to ensure sufficient energy stores in your body, Keith explains. To replenish the electrolytes and phosphorous lost through sweat, have some coconut water.

Pair with: Calcium supplements, which support bone health and are essential for runners, as running can place significant stress on the bones. Keith also suggests taking vitamin B12, which aids in the production of red blood cells to transport oxygen throughout your body, helping prevent fatigue.

Try: FairPrice 100% Coconut Water

If you want to: Relax and decompress with yoga or Pilates

Eat these: Light snacks such as nuts, fruit and oatmeal, which can help prevent indigestion. Rich in probiotics, Greek yoghurt can also prevent bloating and stomach discomfort during those twists and turns.

Pair with: Ginseng and the ashwagandha herb. Keith says these have been reported to improve mental focus, which is essential during yoga. Turmeric, ginger and black pepper are also believed to reduce the risk of chronic inflammation caused by muscle and joint strain.

Try: Tong Garden Nutrione Baked Nuts & Dried Fruit – Berry Mix

Always consult a doctor or pharmacist before consuming over-the-counter health supplements and herbs.

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