I gained 2kg last trip. This is my new plan 💪
I used to be the guy who went to the gym constantly but never looked like it. I was putting in the work, but I wasn't seeing the gains.
Then, I went to Italy. 🇮🇹
It was an incredible trip, but I treated it like a free-for-all. Between the pasta, the wine, and the olive oil, the carbs and fats added up fast. I came back 2kg heavier and honestly, it felt quite sian. I decided to start taking more protein and taking note of my calorie count. But then the next trip hit.
I realized I had two choices for my next trip:
1️⃣ Be THAT guy packing protein powder (and spoil the mood).
2️⃣ Figure out how to eat like a local without wrecking my physique.
Of course I chose option 2. Because honestly, food is life. I’m not going to fly halfway across the world to eat a protein bar.
Here is the strategy I use now to stay a "Fit Foodie" on the road:
🛒 Be a "Grocery Store Tourist"
I don't pack food. Instead, I visit the local supermarket. It’s actually quite fun to see what locals eat. This is where I build my "hotel room stash" to hit my protein numbers early in the day.
Japan: Hanjuku Eggs (7-11) & Salad Chicken
Europe: Skyr, Quark, or Bresaola
🥐 The "Worth It" Carb Rule
In Italy, I ate everything. My mistake was realizing that while the handmade pasta was life-changing, the dry bread roll at the hotel breakfast was just... bread.
The Rule: Only eat carbs that are unique or high-quality. If it’s generic, skip it. Don't waste your calories on "meh" food.
⚓ The Protein Anchor
When I sit down at a restaurant, I scan for the "Mains" first, steak, fish, tofu. That is my anchor. Then, I order a side of local greens. I still order the heavy pasta or curry, but we share it for the table.
Travel is fleeting. If you miss a protein goal one day to enjoy a meal with new friends, that is also a form of health, social health.
I’ve written a full guide with a TDEE calculator and a global protein cheat sheet on the blog.
Have you ever struggled with the anxiety of losing your gains on your travels? Or do you have any more tips for me or others? Let me know below. 👇
#sgfitness #traveltips #fitfoodie #travelfood #travellingfit
Traveling without compromising fitness goals can be challenging, especially in food-centric cultures like Japan or Italy. One tip I personally found effective is adjusting your protein intake based on local food availability. For example, in Japan, grabbing convenient items like Hanjuku Eggs or salad chicken from 7-11 stores helps keep protein up early without extra prep. When exploring new places, I also recommend becoming a "Grocery Store Tourist". This mindset allows you to discover local protein sources such as Skyr or Quark in Europe that fit well into a balanced diet. It’s also fun and helps avoid over-relying on restaurant meals that may pack too many hidden calories. A useful rule is to only indulge in carbs that are unique or truly worth it. In Italy, I learned that handmade pasta deserves my calories, but generic bread at breakfast does not. Pairing your main protein with local greens not only balances the meal but helps you stay on track. Finally, don’t stress if social meals cause a protein goal slip now and then. Health is holistic—it includes social well-being. Enjoying food with new friends while traveling is part of that balance. Planning your meals around your activity level and carrying portable protein when practical can also help manage your Total Daily Energy Expenditure (TDEE) and avoid unwanted weight gain. By incorporating these strategies, you can savor new cuisines, stay fit, and avoid gaining unwanted weight on your next trip.