08/08/2026

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LYFE SATURDAY | AUG 8, 2026

22

Malaysian Paper

@thesundaily @t

E VERY summer when the world’s best – football players take the field, the conversation turns to what they eat. Pre-match meals. Recovery shakes. Hydration protocols. And every year, a lot of fans come away with the same impression: Elite sports nutrition is something foreign, something engineered, something that lives in a lab. The opposite is true. The foods your grandmother cooked – on her stove, in her kitchen, with ingredients her own grandmother used – are closer to elite sports nutrition than you think. Traditional cuisines from around the world were built on the same principles that now fuel professional athletes: Balanced macronutrients, seasonal produce, lean protein, whole grains, healthy fats and a respect for food as nourishment and community. As the world focuses on football this summer, I want to take you on a quick tour of how traditional foods from football-loving cultures around the world already fit the performance plate framework elite athletes use. Asia: Layered meals that work hard Japanese, Chinese, Korean and Southeast Asian cooking gives athletes rice and noodle bases to meet carbohydrate needs, layered with vegetables, lean protein and flavour dense broths. A Korean bibimbap is a performance plate in a bowl: Rice, mixed vegetables, lean beef and a fried egg. Japanese miso soup delivers electrolytes and fermented foods for gut health. And turmeric, the bright yellow spice common across South and Southeast Asian cooking, has anti-inflammatory benefits – research shows it helps speed recovery and reduce muscle soreness. In Malaysia, the idea of building balanced meals may be familiar through the Health Ministry’s Healthy Plate ( Suku-Suku Separuh ) campaign for the general population. For elite athletes, organisations such as the National Sports Institute of Malaysia provide evidence-based sports nutrition support, translating these principles into individualised strategies for training, recovery and performance. Mexico and Central America: Rice, beans and the complete protein Corn, rice, beans, tomatoes, cheese,

Food across cultures for elite sports nutrition needs

Traditional meals are naturally rich in lean protein, vegetables and whole grains that deliver balanced macronutrients. – HANDOUT PIC

o Embrace heritage, perform like beast on football fields tortillas and chillies are the foundation of Mexican and Central American cooking. Huevos rancheros – over-easy eggs with beans and rice – are a regional staple, and you can see why it works for athletes. It hits the same components recommended in a performance plate: Carbohydrates from the rice, protein from the eggs and beans, and the kind of familiar, easy-to-digest profile we look for around training. Brazil and South America: Recovery stew The guide describes Brazil’s feijoada as a smoky stew of beans, beef and pork – the kind of slow-cooked, carb-and protein-rich meal that lines up well with the recovery principles we teach. Peru’s ceviche is a lean fish dish that fits naturally into a training- week menu. And yerba mate, the shared South American tea the guide notes is popular across the region, contains caffeine – something many elite athletes use strategically as part of their fuelling. Mediterranean: Sports nutrition blueprint The Mediterranean diet gets cited in every nutrition study for a reason. The foods of France, Italy, Spain and Greece are rich in seafood, whole grains and olive oil – delivering omega-3 fatty acids, complex carbohydrates and monounsaturated fats that form the backbone of recovery nutrition. Spanish paella combines rice, seafood or chicken, vegetables and

macronutrients, foods, colourful produce, hydration and a rhythm that matches your activity – are universal. Every cuisine in every football-loving country on earth has its own version of the performance plate. The ingredients are different. The principles are the same. The food the world’s best players eat to perform is not as far from your own kitchen as you might think. The same principles that fuel Cristiano Ronaldo, Joseph Paintsil, Riqui Puig and the rest of the elite game also fuel you – whether you are chasing a ball on a Sunday morning or just chasing your kids around the park. Your grandmother was right. The foundation was always there. The game just gave it a new name. This article is contributed by whole

break a fast at sunset are, not by accident, exactly the foods the body needs after a long gap. Africa: Jollof, shakshuka and the everyday athlete West African jollof rice – a tomato based rice dish spiced and served with grilled fish or chicken – is a complete athlete meal. Northern African shakshuka, eggs poached in a tomato and cumin sauce, is a protein-dense, micronutrient-rich breakfast that works before or after training. These are not athlete hacks. They are everyday foods that have fuelled generations of players across the continent. Elite-to-everyday message Elite sports nutrition is not about abandoning your food culture. It is about recognising that the principles of good fuelling – balanced

saffron into what is, effectively, a match-day carb-and-protein plate. A Greek salad with feta, olive oil and olives is an anti-inflammatory side dish that works for any athlete. Middle East: Dates, hummus and plant-based power Middle Eastern cooking offers some of the most athlete-friendly foods in the world. Hummus delivers plant-based protein from chickpeas and healthy fat from tahini. Falafel is protein-rich. Tabbouleh is a micronutrient powerhouse. And dates – a staple across the region – are one of the best natural pre training carbohydrates there is, delivering fast-absorbing sugars plus potassium for hydration. Athletes observing Ramadan can work with a sports dietitian to meet their fuelling needs while honouring their fast. The traditional foods that

Herbalife vice president of health and wellness Dr Luigi Gratton.

FOODIE CORNER Fittie Sense Healthy eating takes on a fresh perspective at Fittie Sense, where flavour comes

NakNak Tropical Punch Series NakNak is embracing tropical flavours with its limited-time Tropical Punch Series, featuring a lineup of bold white pepper inspired burgers, fried chicken and refreshing pineapple drinks. Leading the menu is the White Pepper Punch Nak Dak, which pairs NakNak’s crispy boneless fried chicken with a rich black and white pepper sauce, finished with crispy fried onions for extra crunch. Fans of burgers can choose between the White Pepper Punch Nak Dak Burger or the White Pepper Punch Beef Burger, the latter featuring a juicy beef patty topped with cheese, crispy onions and the signature

B ig B oss HSP × First Pride Late-night cravings are getting an upgrade as Big Boss HSP teams up with First Pride for the chicken nugget brand’s first-ever collaboration. Dubbed “Together Lagi Best”, the limited-time menu brings together Australia’s iconic Hot Snack Pack and First Pride’s signature nuggets in a lineup designed for sharing. The collaboration introduces three exclusive creations. The Kat-su HSP gives the classic snack pack a Japanese-inspired twist, while the Kevin and Buddies Box is built for group hangouts with an assortment of crispy bites. Rounding out the menu is the Chee Ken Shawarma, combining tender chicken with

first and nutrition naturally follows. The Bangsar restaurant blends

Xiang Xiang Hunan Cuisine The restaurant is expanding its Malaysian menu with new dishes that blend its signature Hunan flavours with tastes that resonate with local diners. The latest additions balance sweet, savoury and spicy elements while introducing comforting soup-based options that pair perfectly with rice. Highlights include the Sweet and Sour Pork with Pineapple, where crispy pork is coated in a vibrant sauce with bursts of tropical sweetness, making it an easy crowd-pleaser. Soup lovers can opt for the Passionfruit Sour Soup Beef, featuring tender beef in a tangy broth infused with fresh passionfruit for a refreshing twist. Meanwhile, the Honey-Glazed Crispy Prawn combines crunchy golden prawns with a sticky honey glaze that balances sweetness and savoury notes.

premium-casual dining with functional nutrition, offering dishes that cater to a wide range of dietary preferences, from high-protein and gluten-free to fully customisable meals. Its refreshed space is designed for intimate meals and group gatherings, while the menu proves that wellness food does not have to sacrifice indulgence. Standouts include the refreshing Salmon Salad, packed with fresh ingredients and lean protein, alongside the French Toast, which delivers a more indulgent yet balanced take on a brunch classic. The restaurant regularly collaborates with run clubs, yoga groups and wellness initiatives, creating a space for healthy living.

pepper sauce. For sharing, the Loaded White Pepper Punch Fries deliver crispy fries generously coated with the same savoury sauce.

bold flavours in a convenient handheld wrap. Available for a limited time, the menu is ideal for casual gatherings or game nights.