Sunday, July 31, 2016 | The Sunday Times OlympicsOLYMPICS | 11 BREAKFAST OF CHAMPIONS

Some opt for Western. Some go for what sits better with the Asian palate – rice, porridge or noodles. Others have little choice and have to eat for nutrients, not taste. The Sunday Times goes from Bangkok to Texas to break down the calories that go into fuelling South-east Asia’s best

HOANG XUAN VINH OF VIETNAM (SHOOTING) HIDILYN DIAZ OF THE PHILIPPINES (WEIGHTLIFTING) MARIA LONDA OF INDONESIA (ATHLETICS)

TOTAL CALORIES BEST FOOD FORWARD TOTAL CALORIES BEST FOOD FORWARD TOTAL CALORIES BEST FOOD FORWARD Breakfast is decided by the In dropping to 53kg from the 58kg A fistful of rice, a palm-sized portion appointed nutritionist at the National category, Hidilyn Diaz had to make big of meat and two palm-sized portions Sports Training Centre in Hanoi, changes to her diet to lose weight of vegetables make up Maria Londa’s where Hoang Xuan Vinh trains. It is while building muscle mass. It meant breakfast, which is recommended by 914 cooked and prepared for all national 962 bland meals and getting used to 898 a nutritionist but prepared by the athletes. Most of them are given just eating foods like beets, quinoa, jumper herself. Pre- and one packet of Milo but, as an elite spinach and kale. post-workout snacks come in the TWO PACKETS OF MILO athlete, Vinh gets two. 10 EGGS (TWO WHOLE, EIGHT WHITES) WHITE RICE form of bananas. 204 calories 292 calories She says: “To be a champion, you need 200 calories He says: “Normally, when going on discipline. That applies to how and She says: “My favourite food is rujak (a ONE CHOCO PIE training trips, athletes like me don’t FRUIT what I eat.” TWO SAUSAGES traditional fruit and vegetable salad 125 calories really have time to cook. Even if we 201 calories 300 calories dish) but it’s usually hot. That can ONE BANH DA RICE NOODLES don’t like the food there, we still have STEAMED SWEET POTATO ONE FRIED EGG backfire. I have to restrain my 585 calories to get used to it.” 115 calories 92 calories appetite for spicy and sour food which will affect my performance.” WHOLEMEAL BREAD STIR-FRIED KANG KONG 138 calories 50 calories BROWN RICE BEAN SPROUTS 216 calories 62 calories HOT CHOCOLATE 194 calories

PHOTOS: DIOS VINCOY JR FOR THE SUNDAY TIMES RATCHANOK INTANON OF THAILAND (BADMINTON) JOSEPH SCHOOLING OF (SWIMMING) PANDELELA RINONG OF ()

TOTAL CALORIES BEST FOOD FORWARD TOTAL CALORIES BEST FOOD FORWARD TOTAL CALORIES BEST FOOD FORWARD Breakfast is quite literally a family If he had his way, Joseph Schooling’s Porridge is the usual fare on offer at affair for Ratchanok as it is prepared menu for the day would likely include the athletes’ dining hall at the Bukit by her mother, who works as a cook at his favourite Milo dinosaur, Samy’s Jalil Sports Centre where Pandelela the badminton school where she curry and carrot cake (the darker the trains. But, once in a while, she 736 trains. The shuttler enjoys the hearty 1,118 better). But he has paid much more 250 indulges in her “ultimate favourite fare with her team-mates - even more attention to nutrition in the past year, food” – chilli pan mee. Oatmeal with so when it includes her favourites, like keeping these indulgences to a almond milk becomes breakfast when WHITE RICE spicy papaya salad. PROTEIN SHAKE minimum. He estimates he downs MEAT PORRIDGE competitions draw near. 200 calories 262 calories about 4,000 to 5,000 calories a day. 200 calories She says: “I put on weight easily so I She says: “It’s not advisable to eat SEAFOOD TOM YUM SOUP have to be careful of what I eat but SCRAMBLED EGGS He says: “I love food in general. I love COFFEE WITH MILK chilli pan mee too often, but it helps to 120 calories sometimes I still eat what I want to. 197 calories barbecue and I love Chick-fil-A (an 50 calories lift my mood and helps me survive STIR-FRIED KANG KONG Weight plays a part on court but there HAM American fast-food chain). If I had to training for another day. When I train 50 calories are other factors like style of play.” 91 calories eat whole wheat bread all the time, I in , I don’t get to have Malaysian would have cravings and I would food so I pack some sambal with me.” SPICY CANNED FISH SAUSAGE shoot myself.” 194 calories 150 calories TWO SLICES OF WATERMELON WHOLEMEAL BREAD 172 calories 138 calories BACON 130 calories