Fuelling Performance with Asian Food and Culture
Why Asian food belongs on the table for performance
To the Asian athletes and Parents of young Asian athletes:
Have you ever felt like you have to swap out your favourite Asian meals for Western meals - like overnight oats, spaghetti bolognaise, or sandwiches - just to perform better or to fit in?
Or maybe these thoughts have crossed your mind:
“Oats or yoghurt for breakfast just isn’t my thing.”
“I can’t wait to eat Asian food when I return from being in Europe for so long.”
“I must remember to pack Shin Ramyun in my suitcase before heading overseas.”
“I prefer to have rice or noodles, I’m not a fan of sandwiches.”
“They have rice here as an option at the hotel buffet, but it’s not the same type of rice I normally eat.”
Or maybe you’ve been at a training camp, looking at the food on offer, and just not feeling excited to eat much at all. But if you don’t grab something, you’ll be hungry and lack energy for the afternoon’s training session.
If any of this sounds familiar, you’re not alone. Many Asian athletes feel this way. And there’s a good reason for it.
Your Culture Matters - On and Off the Field
Sports nutrition advice is based on Western foods and eating habits. But those recommendations are missing something important: your cultural heritage.
Although we have adjusted to Western culture, there’s still a strong desire to preserve our Asian culture. That’s why Asian food holds immense significance for us - the foods we grew up with aren’t just about taste - it provides a sense of comfort and connection to our cultural roots.
Embracing your cultural identity can be a source of strength. In fact, it’s a powerful anchor for mental wellbeing and resilience during the ups and downs of your sporting career.
The Power of Familiar Flavours
Asian food isn’t just fuel for your body; it’s nourishment for your mind. The flavours, aromas, and even that signature blue-and-white porcelain bowl your rice is served in bring back memories of home and family. Whether you’re pushing through tough training blocks or based overseas for the majority of the year, these familiar foods can help you feel grounded and supported.
When you feel culturally grounded and supported, you’re more likely to unleash your best performance.
Performance Nutrition, Your Way
Sometimes you might hear comments about Asian food being “too oily,” “too heavy,” or “not high enough in protein” for athletes. Or maybe you’ve wondered about this yourself?
That’s where I step in with my deep understanding of Asian food and sports nutrition! With a few minor adjustments, meals can be adapted to suit your training goals, without compromising the integrity of the dish. My point being - the bowl of Taiwanese beef noodles below is on the podium for post-training recovery AND building muscle, just like steak with potatoes and roasted vegetables.
Here’s My Vision for You
Bring Asian Flavours to the Training Table:
You don’t have to give up your favourite dishes to perform at your best. I’ll share Asian home-cooked recipes, adapted to suit your training goals. Plus, I highlight how these meals help to fuel and recover from training, build muscle, manage nutrient deficiencies, and nurture gut health (hello kimchi stew!)
Embrace Your Food with Confidence:
The foods you grew up eating can support your training goals. Show off your congee or japchae - it’s got the nutrients for fuelling and recovery too.
Be Proud of Your Heritage:
By showing off your cultural foods, you’re also educating others about culturally diverse ingredients. And showing them that there’s more than one way to eat for performance.
Discover the Nutrient Density of Asian Ingredients:
From tofu and seaweed to ginger and kimchi, Asian ingredients are packed with nutrients that support your bones, immunity and gut health too. I’ll share insights into nutrient-dense ingredients and give ideas on including them in your meals - and if you’re already eating them, that’s great!
Connect through stories:
There’s a story, funny experience or special meaning behind every dish. From learning how to measure the water for cooking rice with your index finger, to being promised by your mum that the bittermelon soup “isn’t bitter” (I fell for it every single time!) - I want to share stories that we can all relate to and laugh about.
This is your invitation to celebrate your food, your culture, and your journey as an athlete. Sometimes, the secret ingredient to performance is the taste of home.
Happy reading, cooking and eating!
~Elaine~