Which food suits your fitness plans?

Is a healthier lifestyle on your new year’s resolutions list? Are you going to commit to exercise more in 2017? It’s definitely a great way to welcome the new year! Practising more is not enough, and your efforts have to be supported with the right nutrition, that is why for 2017 foodpanda will offer a tailored selection of sports centres and restaurants to support your goals. We partnered with the best gyms and restaurants in Hong Kong to offer you a combination of tricks and flavours to support your workout needs. A healthy lifestyle goes hand in hand with the right food and - to make things easier - we offer you a short list of exercises and ingredients designed to respond to your necessities.

What do you want to achieve with your workout?

Lose weight

If your goal for 2017 is to lose some extra weight, below you can find 3 easy exercises and nutrition tips that can help you reaching your goal:

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  • Jumping jacks
  • Mountain Climbers
  • Running in general - Trains the whole body


  • No carbs 2 hours before and after training
  • Drink a lot of water
  • High protein


  • Carbs stop the fat burning process
  • Water helps to stimulate your metabolism
  • Proteins keep your hunger away and help building your muscles, which burn energy (=fat)
  • The more muscles you have, the more fat you can burn

Examples: Fish, cheese, tofu, chicken, vegetables, legumes.
Following types of carbs are recommended to get more energy: whole grain (pasta,bread,...), fruits. We recommend the Roasted Organic Aussie Chicken Salad with Lemon Garlic from Supafood.

Muscle growth

If you want to start improving your body structure in this new year, read the recommendations we have for you!


  • Bench press
  • Bicep Curl
  • Squats with weight
  • Exercises with weights


  • Get more calories than usually needed to gain more weight (which will then become muscles)
  • Keep the right balance between vegetable and animal proteins
  • Higher amount of proteins and carbs
  • Unsaturated fatty acids
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  • Carbs give more energy for more physically demanding trainings
  • unsaturated fatty acids help to release growth hormones
  • Proteins build new muscle cells (the muscle grows)

Examples: Chicken, fish, tofu, cheese, legumes, unsaturated fatty acids: avocado, nuts, oil (especially from plants like sunflowers and turnips), salmon, tuna, fish oil in general. We recommend the Chicken with Sand Ginger and Vegetables from Gaia Veggie Shop

Resistance (Long distance / triathlons)

Is 2017 finally the year in which you will run your first marathon? Are you training for triathlon? Are you into endurance sports? To increase your resistance it is recommended to work especially on breathing techniques, rapidity and cardiovascular flow. Here are some exercises that can help your training:

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  • Biking (Squats with gym ball+wall)
  • Running - leg stretches
  • Swimming - weight lifting)
    technique training, rapidity, cardiovascular training


  • Low carb for cardiovascular training
  • High carb to train speed
  • Proteins after every training
  • Water!!


  • Low carb during/after cardio training season because your body has to learn to use fat to get energy (fat and carbs are the “energy supplier” of a human body and we have more fat than carbs saved that is why it is better to “use” fat as a supplier for a long cardio training session)
  • High carb during/after rapidity training season because carbs supply energy very quickly
  • Proteins for regeneration and building muscle cells

Examples: Anything with fish, cheese, tofu, chicken, vegetables, legumes, pasta, potatoes, unsaturated fatty acids: avocado, nuts and olive oil. We recommend Mana! Nirvana from Mana! Fast Slow Food.


Do you want to start practicing a new sport where coordination is key? Do you want to go back playing tennis or do you want to start golfing? Are you looking for the perfect training for skateboarding, surfing or dancing? Then it is very important to train your balance and your reaction abilities. We selected the following exercises for you!


  • Throw a ball against a wall and catch it
    Keep the balance on a gym ball
  • Stand on one foot with closed eyes
    Train balance and ability to react


  • Mineral substances, trace elements like calcium, magnesium, zinc
  • Vitamins
  • Omega-3 fatty acids
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  • “Food for your brain” sufficient nutrients are essential.
  • The Nervous system controls movements (and every kind of coordination is controlled by our brain) therefore the right food supports the training

Examples: “Super Food”, Omega-3 fatty acids in fish, oil (from plants), walnuts, flax seed Vitamins in fruits, vegetables (also Mineral substances and trace elements )

More specifically:

  • Magnesium: Quinoa, Sesame, Amaranth and bananas.
  • Zinc: Cheese, oak, Brazil nuts, meat and bread.
  • Calcium: Fruit and vegetable juices, leafy green vegetables (for example kale), almonds and quinoa.

    We recommend Quagga from HOME - Eat To Live.

  • Are you ready to bring these into practice?

    Check out our top gym picks in the city:

    Mom in Balance

  • Hong Kong Zoological and Botanical Gardens
  • [email protected]
  • Curves

  • 9 Chiu Lung Street, 5/F EuBank Plaza, Central
  • [email protected]
  • Bikini Fit

  • Hong Kong Park Conservatory
  • [email protected]
  • Pherform

  • 2/F Man Cheung Building, 15-17 Wyndham Street, Central
  • [email protected]
  • CrossFit 852

  • 1/F, Li Dong Building: 9 Li Yuen Street East, Central, Hong Kong
  • [email protected]
  • Fitness Academy HK

  • Shop D, King’s View Court, 901-907 King’s Road, Quarry Bay, Hong Kong
  • [email protected]
  • CrossFit Typhoon

  • G/F, 38-40 Third Street, Sai Ying Pun, Hong Kong
  • [email protected]
  • Reebok CrossFit Asphodel

  • 7/G/F, Fook Hing Building, 33 Lee Chung Street, Chai Wan, Hong Kong
  • [email protected]
  • CrossFit Cavaliers

  • 533-537 Queen’s Road West, Hong Kong
  • [email protected]
  • Coastal Fitness Performance Training

  • 3/F, Block C, Sea View Estate, 8 Watson Road, North Point, Hong Kong
  • [email protected]
  • LRCF Fitness Box

  • G/F, 25 Tong Mi Road, Mong Kok, Kowloon, Hong Kong
  • [email protected]
  • ApeFit

  • Outdoor fitness company
  • [email protected]
  • Elit Personal Training (EPT)

  • 20th Floor, Regency Centre Phase 2, 41-43 Wong Chuk Hang Road, Wong Chuk Hang, Aberdeen Island South, Southside HK
  • [email protected]
  • Circuit 25

  • Fort Canning Park
  • [email protected]
  • Perun Fitness

  • Room B 9th Floor Tern Centre 251 Queens Road Central Hong Kong
  • [email protected]
  • Peak Performance

  • New Territories Bootcamp, Kau Lung Tong, Hong Kong
  • [email protected]
  • Outdoor Fitness

  • Out door, Sai Kung
  • [email protected]
  • Raw Personal Training

  • 23F Winsome House, 73 Wyndham St, Central, Hong Kong
  • [email protected]
  • Ultimate Performance Personal Trainers

  • Unicorn Trade Centre, 127-131 Des Voeux Rd Central, Central
  • [email protected]
  • Fitness First

  • 6/F, Tower 6, The Gateway, 9 Canton Road, Tsim Sha Tsui, Kowloon
  • Anytime Fitness

  • 323 Queen's Rd W, Sai Ying Pun
  • [email protected]

  • 20/F Siu On Centre, 188 Lockhart Road, Wan Chai, Hong Kong
  • The Fitness Gym - Mong Kok

  • 九龍旺角登打士街56號栢裕商業中心8樓
  • [email protected]
  • Pinnacle Performance

  • 7th Floor, Morrison Plaza, 9 Morrison Hill Road Wan Chai
  • [email protected]
  • U Time Fitness

  • 120 Connaught Rd W, Sai Ying Pun
  • [email protected]
  • Studio Fitness HK

  • World Wide Commercial Building, 34 Wyndham St, Central
  • [email protected]
  • Pure Fitness PCCW Tower

  • 4/F & 5/F PCCW Tower Taikoo Place, Quarry Bay
  • Beyond Fitness and Thai Boxing

  • Hoi Luen Industrial Centre, unit 33 4 f block a, 55 Hoi Yuen Rd
  • [email protected]
  • I love Fitness

  • Causeway Bay, Wing Hing St, 4號天后 號 1A Tobacco House
  • [email protected]
  • Everlast Fight & Fitnessr

  • 458-468 Hennessy Rd, Causeway Bay
  • [email protected]
  • Hungry for more?

    Check out our healthy food options. Also, the map below helps you to locate the Gyms and healthy restaurants near you.

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