Hong Kong's powerhouse powerlifter and dietitian is on a mission to bust online health myths! 🏋️♀️💥
Jaclyn Hei Tsang, a former clinical dietitian at Queen Elizabeth Hospital, made a bold career shift in 2021 to pursue powerlifting full-time. And she's been smashing records ever since! 💪
In 2022, she set a Hong Kong record in the under-57kg weight class, bench-pressing an impressive 90kg. But that's not all; she also squatted 120kg and deadlifted 151kg, totaling a mind-blowing 361kg—another Hong Kong record! 🏆
Now, Tsang is a prominent figure in Hong Kong's health and wellness scene, gracing talk shows and sports events to share her expertise. But she's not just a powerlifter; she's also a dietitian, personal trainer, and PhD candidate in sport science. Talk about a multi-talented powerhouse!
The Internet's Health Advice: Friend or Foe?
Tsang is on a quest to debunk the numerous health myths and unfounded advice that flood the internet. She believes that many people are misled about diets and supplements, which can hinder their fitness journeys. And she's determined to set the record straight.
Her Instagram page, @fitnessdietitianhk, has become a powerful platform, attracting over 52,000 followers. She uses infographics to simplify complex nutritional information, making it accessible to everyone. And she doesn't shy away from local favorites; she's got the lowdown on mooncakes, soy milk, and how to enjoy a balanced Mid-Autumn feast.
Controversial Calorie Counts: Fast Food Edition
Tsang's infographics reveal surprising protein counts in popular Hong Kong fast-food chains. For instance, Fairwood's chicken breast and red-grain rice meal packs a whopping 50g of protein, while a 7-Eleven chicken Caesar salad wrap and sugar-free soy milk combo provide 40g. But here's where it gets controversial—several other options, like Tamjai's rice noodle meal, Subway's chicken breast sandwich, McDonald's grilled chicken burger with corn and latte, and Hana-musubi's soup and onigiri set, all hover around 30g of protein. But is this enough for active individuals?
From Swimming to Squats: Tsang's Athletic Journey
Tsang's athletic prowess began early as a competitive junior swimmer, even sharing a class with Hong Kong Olympic swimmer Siobhan Haughey. But swimming wasn't her passion. She admits, "I hated swimming so much." However, it instilled an athlete's mindset that would later benefit her powerlifting career.
Her swimming days ended when she moved to the UK for her A-levels. It was then that she embarked on a personal weight-loss journey, experimenting with unhealthy diets like cup noodles. But her frustration fueled her determination to study nutrition at the University of Hong Kong.
After completing her bachelor's, she returned to the UK for a postgraduate diploma in dietetics, working in the National Health Service. In 2018, she came back to Hong Kong as a registered dietitian, and her weightlifting journey began.
Powerlifting Prowess and the Road to Success
Tsang's now-husband, a fellow sports science researcher, encouraged her to start weightlifting. During one of their gym sessions, a coach noticed her deadlifting 60-70kg and urged her to compete. And so, just two months after picking up the sport, she entered her first powerlifting meet.
But her debut didn't go as planned; she was disqualified for attempting a lift beyond her limits. Yet, this setback fueled her determination. She trained harder and eventually joined the Hong Kong Powerlifting Federation in 2021. In 2022, she became part of the Hong Kong, China Weightlifting and Powerlifting Association, breaking records along the way. In 2023, she placed first in her weight class at the Asian Powerlifting Federation's Asian Pacific African Classic Bench Press Championship.
Nutrition Knowledge: A Powerful Tool
Tsang's expertise in dieting and nutrition helps her build muscle and manage her weight healthily. She emphasizes the abundance of misinformation online, especially regarding protein intake. She debunks claims that athletes need 200 grams of protein or multiple protein shakes daily.
Tsang also highlights the unique challenges female athletes face, such as managing their menstrual cycles and the impact on training. She may suggest increased carbohydrate intake for clients training during this time to ensure adequate energy and recovery.
From Instagram to Ink: The Book Deal
Tsang's online success and powerlifting achievements led to a book deal for her 2023 publication, 'Fitness Nutrition Guide: An Evidence-based Approach to Gaining Muscles & Fat Loss.' She compiled the book while running her own fitness center, but the demands led to burnout, and she closed the business in 2024.
The PhD Quest: Unlocking the Cheat Day Mystery
Tsang is now focused on completing her PhD, exploring the scientific evidence behind 'cheat days' and their potential impact on an athlete's metabolism and motivation. She continues to compete regionally, recently winning first place at the Hong Kong Bench Press Championship 2025.
Reflecting on her career transitions, Tsang encourages others to take the leap, even when it feels scary. So, what's your take on Tsang's journey? Are cheat days a helpful strategy or a myth? Share your thoughts in the comments below!
