What’s for breakfast today?
My usual breakfast would be a bowl of cereal, topped with nuts, berries and milk. I try to have flavored milk as it would help me in my nutrition and recovery. These would be complemented with a peanut butter or cheese sandwich, eggs (either hard or half boiled) and a cup of hot tea/coffee/milo drink.
Reasons for your choice of breakfast?
Grains, nuts and berries are filled with vitamins and minerals for my body, as they are used up while we engage in daily activities. Eggs provide proteins for my muscles, sandwich is a source of carbohydrate, while its content is filling and adds a touch of (good) fats into the diet too.
What do you normally take for lunch and dinner, and why?
Usually I would try to prepare my lunch at home, with the help of my mother. White rice would be a staple, it consists of carbohydrate as the main source for energy intake, with roasted chicken meat or lean beef loin/steak (source of protein), and some boiled baby potatoes as a side dish.
I love to eat vegetables (raw ulam or urap/salad in Malay), so I usually munch on cherry tomatoes, cucumber, lettuce, stalks of basil leaves or winged/long beans, alongside a dash of sambal belacan, for some spice. This is a traditional way of how the Malays eat their vegetables back in the kampong days! I picked this up while growing up with my parents!
I would have a small snack, say energy bar or fruits, timely and before heading for training. This is a small energy boost to fuel my training.
I try to have my dinner early, and eat out if I am end training late. Dinner would usually consist of similar content and proportion to lunch (with slight variation). I tend to eat moderately for all meals, but usually would have an elaborated meal when eating with friends or right after training.
On competition days, I would have my lunch at least four hours ahead of competing. Proportions are just adequate to avoid overeating, bloating or indigestion, with energy bars and isotonic drinks before, during, and after competing.
Any food or beverages you don’t consume?
I will usually try my best to avoid fast/processed food, carbonated drinks, and opt for proper, slow cooked food, like chicken rice, noodle soup, mixed rice etc.
With the vast cuisine available, I try to avoid chocolates or sweet snacks, fried and oily food. A tinge of spice or heat is fine, but not too overwhelming. I do not have a habit of taking supplements, whey or protein shakes though.
Some professional tips for an athlete’s diet?
You may not have a specific diet, but try to have a good and balanced meal consisting of the necessary nutritions. If you are surrounded by unhealthy choices, try to search for a healthier choice. Suit your meals according to your daily activities and do give yourself some leeway once in a while. Do not be too uptight or strict on the diet; instead reward yourself to some treats occasionally.