Exercise and nutrition are inseparable. You can train consistently and with great effort, but without the right fuel going in and the right nutrients supporting recovery afterwards, you will leave a significant portion of your potential results on the table. This is particularly true for high-intensity training, where the demands placed on the body are significant and the recovery window matters more than in lower-intensity exercise.
If you are attending les mills singapore at True Fitness regularly, understanding what to eat and when is one of the simplest and most effective ways to improve your performance in class and accelerate your results between sessions. Fortunately, you do not need to follow a complicated meal plan or purchase expensive supplements to do this well. Singapore’s extraordinary food culture, from hawker centres to supermarkets to meal prep services, offers plenty of options that align perfectly with the nutritional needs of a HIIT athlete.
What Your Body Needs for HIIT
Before getting into specific food recommendations, it helps to understand what the body actually demands during a GRIT session and why those demands shape nutritional needs.
High-intensity training relies primarily on carbohydrates as fuel. Unlike low to moderate intensity exercise where fat contributes significantly to energy production, the explosive intervals in GRIT call on glycolytic energy pathways that run on glucose. Muscle glycogen, the stored form of glucose in muscle tissue, is the primary substrate powering your intervals. When glycogen stores are depleted, performance drops noticeably. You hit what athletes call the wall, the point where intensity becomes unsustainable.
Protein is the second key macronutrient for HIIT athletes. The mechanical and metabolic stress of a GRIT session creates microscopic damage in muscle fibres. This is not a bad thing. It is the stimulus that drives the body to rebuild muscle tissue stronger than before. But that rebuilding process requires amino acids from dietary protein. Without adequate protein intake, the repair and adaptation process is compromised.
Fat plays a supporting role rather than a starring one in HIIT nutrition. It is an important macronutrient for hormonal health, joint lubrication, and overall cellular function, but it is not the primary energy source during intense intervals. A well-balanced diet will include sufficient healthy fats without the need to specifically focus on them around training sessions.
What to Eat Before a GRIT Class
The goal of pre-workout nutrition is to ensure muscle glycogen stores are topped up, blood glucose is stable, and the stomach is not so full that training becomes uncomfortable. The timing and composition of your pre-workout meal or snack will depend on how far in advance you eat relative to your class.
If you are eating a full meal two to three hours before class, the focus should be on a moderate portion of complex carbohydrates combined with a moderate amount of lean protein and minimal fat. Fat slows gastric emptying, meaning food takes longer to leave your stomach. Eating a high-fat meal too close to a GRIT session can leave you feeling heavy and uncomfortable during intense intervals.
For Singapore-friendly full meal options before a GRIT class, consider brown rice with steamed fish and vegetables from a mixed rice stall, chicken rice without the skin and minimal fatty sauce, or a bowl of congee with lean protein like sliced fish or chicken. Yong tau foo with tofu, fish-based items, and vegetables in a clear broth is another excellent pre-workout option that is light, easily digestible, and rich in carbohydrates and protein without being heavy.
If you are training within 60 to 90 minutes of eating, a lighter snack is more appropriate than a full meal. Good options include a banana with a small handful of unsalted nuts, a slice of wholemeal bread with peanut butter, or a small cup of low-fat yoghurt with some fruit. The goal is to provide a quick carbohydrate hit and a small amount of protein without overwhelming the digestive system.
Training first thing in the morning presents its own considerations. Some people train well in a fasted state in the morning, particularly those who are fat-adapted or whose primary goal is fat loss. However, for maximum performance in a demanding GRIT session, having a small snack 30 to 45 minutes before class, such as a banana or a small portion of oats with milk, can meaningfully improve energy output during the session.
What Not to Eat Before GRIT
Certain foods are genuinely counterproductive in the pre-workout window. Greasy or fried foods, whether it is roti prata loaded with curry, nasi lemak with all the accompaniments, or a full char kway teow, sit heavily in the stomach and divert blood flow to the digestive system during exercise, reducing performance and increasing the risk of cramping or nausea.
Very high-fibre foods close to training, such as large salads or high-bran cereals, can cause digestive discomfort during intense exercise. Highly spiced foods may similarly cause issues for some individuals. The general rule is that the closer you eat to your training session, the simpler and more easily digestible your food should be.
What to Eat After a GRIT Class
The post-workout window is when nutrition matters most for recovery. After a demanding GRIT session, your muscle glycogen stores are partially depleted, your muscle fibres are in a state of breakdown awaiting repair, and your hormonal environment is primed for nutrient uptake. Getting the right nutrients in within 30 to 60 minutes of finishing your session maximises the recovery response.
The two priorities are protein and carbohydrates. Protein provides the amino acids needed for muscle repair and growth. Carbohydrates replenish glycogen stores and support the insulin response that shuttles nutrients into muscle cells. The classic recommendation is a ratio of roughly one part protein to two to three parts carbohydrates in the immediate post-workout meal.
In Singapore’s food landscape, there are excellent post-workout meal options at almost every hawker centre and food court. Chicken breast with brown rice and stir-fried vegetables is a near-perfect post-GRIT meal. Sliced fish soup with rice provides high-quality protein, carbohydrates, and is very easy on the digestive system after intense exercise. A plate of chwee kueh with a side of hardboiled eggs provides a carbohydrate base with added protein. Even a simple bowl of ban mian with a poached egg, fish, and minimal oil is a solid post-workout choice.
For those who prefer not to eat a full meal immediately after training, a protein shake made with milk or a dairy-based smoothie with fruit provides a quick and effective alternative. Chocolate milk, while perhaps surprising, has been studied as a post-workout recovery drink and performs comparably to commercially formulated recovery products due to its natural protein and carbohydrate content.
Hydration: Often Overlooked, Always Critical
Singapore’s heat and humidity mean that sweat rates are higher than in temperate environments, even in an air-conditioned gym. Arriving at a GRIT class already well-hydrated is important, as even mild dehydration measurably reduces performance capacity.
Drinking 400 to 600ml of water in the one to two hours before class is a practical guideline. During the 30-minute session itself, sipping water between intervals helps maintain hydration without the discomfort of a full stomach. After class, replacing fluids lost through sweat is a priority. A useful rule of thumb is to drink at least 500ml of water in the hour following your session.
For those attending multiple sessions per week or training in the mornings, starting the day with a large glass of water before consuming anything else helps establish a positive hydration baseline. Coconut water is a locally available option that provides natural electrolytes, making it a reasonable choice for post-workout rehydration.
Supplements: What Is Worth Considering
Most people following a balanced diet do not need a cabinet full of supplements to support HIIT training. However, a few evidence-based options are worth knowing about.
Creatine monohydrate is one of the most researched and well-supported supplements available. It improves power output in short, intense efforts, which directly benefits HIIT performance. It is safe, inexpensive, and widely available in Singapore.
Caffeine is a proven ergogenic aid that improves endurance, reduces perceived effort, and enhances fat oxidation during exercise. A cup of kopi or a coffee taken 30 to 60 minutes before a GRIT session is a perfectly practical and culturally appropriate way to leverage this benefit.
Protein supplements, whether whey, casein, or plant-based, are useful for individuals who struggle to meet their daily protein needs through food alone. They are not magic, but they are a convenient tool for supporting post-workout recovery.
FAQ
Q: How much protein do I need per day if I am doing GRIT three times per week?
A: A general guideline for active individuals engaged in resistance and high-intensity training is 1.6 to 2.0 grams of protein per kilogram of body weight per day. For a 65kg person, this translates to roughly 104 to 130 grams of protein daily. This is achievable through food alone with some planning.
Q: Is it okay to eat hawker food regularly if I am training hard?
A: Absolutely. Hawker food in Singapore can be very nutritious when chosen wisely. The key is to lean towards grilled, steamed, or clear-soup options over deep-fried or heavily sauced dishes, choose whole grains where available, and be mindful of portion sizes. Regular vigorous training creates a more forgiving metabolic environment, but food quality still matters for body composition and energy.
Q: Should I avoid carbohydrates at night if I have an evening GRIT class?
A: No. If you are training in the evening, your muscles need carbohydrates to replenish glycogen after the session. The idea that eating carbohydrates at night causes fat gain is not supported by evidence. Total daily caloric intake and macronutrient balance over the course of the day matter far more than the timing of individual meals.
Q: How long should I wait to train after a full meal?
A: A general guideline is two to three hours after a full meal, 60 to 90 minutes after a moderate snack, and 30 to 45 minutes after a very small snack. Individual tolerance varies, so pay attention to how your body responds and adjust accordingly.
Q: Are protein shakes necessary for recovery after GRIT?
A: Protein shakes are convenient but not necessary. If you can consume a balanced post-workout meal within 60 minutes of finishing your session, that is equally effective. Shakes are most useful when whole food is not readily accessible after training.