Jakarta, ThedailyID — Elite sports nutrition may seem highly scientific, but its core principles closely resemble traditional home cooking passed down through generations, according to Herbalife Vice President of Health and Wellness Dr. Luigi Gratton.
As global attention turns to football this summer, many people focus on what professional players eat before matches and during recovery. However, Gratton said the foundations of modern sports nutrition have long existed in traditional cuisines around the world.
“For decades, I have worked in sports nutrition, and one thing has become clear,” Gratton said. “The meals our grandparents prepared often follow the same principles that support elite athletic performance today.”
He explained that traditional diets naturally combine balanced macronutrients, lean protein, whole grains, seasonal ingredients, healthy fats, and fresh produce. They also emphasize that meals bring people together, not just fuel the body.
Gratton pointed to the Performance Plate, a framework commonly used by elite athletes to build balanced meals. Many traditional dishes already reflect this concept without intending to.
Across Asia, dishes such as Korea’s bibimbap combine rice, vegetables, lean beef, and eggs in a single bowl. Japan’s miso soup provides electrolytes and fermented ingredients that support gut health. Turmeric, widely used across South and Southeast Asia, has also gained recognition for its anti-inflammatory properties and its role in post-exercise recovery.
In Mexico and Central America, combinations of rice, beans, and eggs create complete protein sources that work well before or after physical activity. Brazil’s feijoada offers both carbohydrates and protein for recovery, while Peru’s ceviche delivers lean protein through fresh seafood. South America’s traditional yerba mate also provides caffeine, which many athletes strategically use to support performance.
Mediterranean cuisine remains one of the most studied eating patterns in nutrition science. Dishes like Spain’s paella combine rice, seafood or chicken, and vegetables, while Greek salad adds healthy fats and anti-inflammatory nutrients through olive oil, olives, and feta cheese.
Traditional Middle Eastern foods also support athletic nutrition. Hummus, falafel, and tabbouleh supply plant-based protein, fiber, vitamins, and minerals. Dates provide fast-digesting carbohydrates and potassium, making them a practical pre-workout snack.
African cuisine follows similar principles. West Africa’s jollof rice pairs seasoned rice with grilled chicken or fish, while North Africa’s shakshuka offers a protein-rich meal with eggs, tomatoes, and spices.
Gratton said the takeaway is simple. Good nutrition does not require abandoning cultural traditions. Instead, people can embrace familiar meals while following universal principles such as balanced nutrition, hydration, and eating according to their activity level.
“The foods that help support the performance of elite athletes are often much closer to our own kitchens than people realize,” Gratton said. “Sports nutrition simply gives a modern name to principles our grandparents have practiced for generations.”
