SINGAPORE – Singapore have been regional water polo kingpins, winning 27 consecutive titles at the SEA Games since 1965 – the streak was broken in 2019 but they recaptured their crown in Phnom Penh in 2023.

But, in the next few weeks, the men’s national team will be the minnows when the world’s best come to town for the World Aquatics Championships.

At world No. 38, the debutants are the lowest ranked among the 16 teams competing at the OCBC Aquatic Centre from July 11 to 24.

The women’s tournament kicks off on July 11, followed by the men a day later. The Singapore men are in Group C with world No. 6 and 2024 Olympic bronze medallists United States, as well as Brazil (10th) and Canada (13th).

Their preparations included friendly matches against Australian state teams and clubs, as well as the Australian national team in March. In June, they competed in China against Chinese provincial teams, and Japan’s national team and university sides in Yokohama.

Captain Lee Kai Yang, 30, said those matches have already shown that things are different “in every aspect of the game”.

Lee, who was in the 2015, 2017 and 2023 teams who won the SEA Games gold, added: “Every player on every team (at the world championships level) can hit top speed.

“In terms of their shooting and passing ability, there is pinpoint accuracy and their shots are faster than anyone on our team can potentially shoot. And then you couple that with the kind of physicality and size of the players.

“Some of our players were joking that the players we have faced in friendly matches look like walking vending machines.”

But, while Lee and his teammates know the size of the task at hand, competing at the championships will help them to make a bigger impact at the Asian level.

National coach Kan Aoyagi had previously set Singapore a target of winning a medal at the 2030 Asian Games in Doha, Qatar. The last time they won a medal at the Asiad was at the 1986 edition in Seoul.

At the Feb 25-March 2 Asian Water Polo Championship in Zhaoqing, China, Singapore’s men finished sixth out of nine teams.

Lee said: “If I were to be very blunt, the SEA Games… doesn’t compare. But, for the longest time, we’ve also had this ongoing conversation about what is it going to take to bring us to the next level.

“The global standard is also (higher) compared to the Asian level.

“So, if we were to break down all these lofty goals, our more immediate goal is to make a bigger impact at the Asian level and this exposure will help us.”

While the men’s team are set for a baptism of fire, the women, who made their bow at Doha 2024, will be looking to improve on their last outing.

In Doha, they lost all five matches – their heaviest defeat was a 39-2 rout by two-time world champions Hungary – and finished last out of 16 teams.

This time, they will face Paris silver medallists Australia, Italy and New Zealand in Group A.

In May and June, the team travelled to Europe to play friendly matches against the national teams of Portugal, Britain and Serbia, as well as professional clubs in Greece. They also competed in the national league of Guangdong, China, in February.

Captain Abielle Yeo, 27, believes the they are better equipped this time as they have been training and competing together for a longer period, and have since improved their teamwork, communication and chemistry.

She said: “Going into our second world championships, definitely the direct comparison would be the statistics and the benchmarks (set) from the previous one.

“We are looking at a lot of the specific steps such as conversion rates, our attack and defence. We hope that will hopefully bring us to have better end results as well.”

Dominic Soh, Singapore Aquatics’ vice-president for water polo, said Singapore’s success should be assessed beyond just scorelines, adding that the world championships are also a timely preparation for the year-end SEA Games.

Soh said: “We will look at and assess how our players are performing in terms of how they play the game, how well they cope with their defence, how well they are able to attack against a superior team and even score goals. The lessons that are learnt will be valuable to the teams.”

World AquaticsWater poloSingapore sportsWorld championshipsTeam Singapore

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I was scrolling through my feed last week when I saw something that made me do a double-take. Katya Gorbacheva, a powerlifter who deadlifts 182.5 kg (that’s 400+ pounds), was talking about her protein sources. No whey powder. No chicken breast. Just plants.

But here’s the kicker—she wasn’t just living on tofu either.

The reality? Elite athletes are quietly revolutionizing their protein game with sources most of us walk right past at the store. We’re talking Olympic athletes, ultra-runners, and professional fighters who’ve discovered that some of the most powerful proteins on the planet have been hiding in plain sight.

These six proteins are fueling athletes at the highest levels—and they’re probably already at your local store. You just didn’t know what you were looking at.

Let’s get into it.

1. Hemp seeds: Complete protein with built-in recovery

The tiny seeds that pack a massive punch. We’re talking about a complete protein—all nine essential amino acids—with a bonus round of omega-3s that fight inflammation like a natural ice bath.

The numbers: Three tablespoons = 10g complete protein + omega-3 fatty acids

I first discovered hemp seeds at a health food store in Portland (of course). The shop owner, an ultra-marathoner, told me he adds them to everything—smoothies, oatmeal, even his post-run pasta. “It’s like upgrading your recovery protocol without changing anything else,” he said.

Science backs this up—hemp seed protein showed protective effects against muscle breakdown and improved recovery markers. Plus, hemp seeds are loaded with arginine (for better blood flow) and GLA—both linked to reduced inflammation.

Translation? Less soreness, faster recovery between sessions.

How to use: Add 2-3 tablespoons to post-workout meals. Don’t cook them—heat damages the omega-3s.The taste is mild and nutty, nothing like what you might expect from the cannabis family.

2. Tempeh: Fermented soy that speeds muscle repair

Forget everything you think you know about soy. Tempeh is fermented soybeans bound together in a firm, nutty cake—and it’s changing how athletes approach recovery. Unlike tofu’s sometimes mushy texture, tempeh has a satisfying bite and earthy flavor that even meat-eaters appreciate.

The numbers: 100g serving = 19g protein + probiotics

Indonesian athletes have been using this for centuries. Now Western sports scientists are catching up. Research shows that tempeh’s fermented probiotics help reduce exercise-induced muscle damage and speed recovery.

The fermentation process is key—it breaks down proteins, making them easier to absorb. Plus, you get the gut health benefits of probiotics, which correlates to improved athletic performance and immune function.

How to use: Pan-fry with tamari and ginger. Start with 100g servings to assess digestive tolerance. 

3. Spirulina: Concentrated protein with antioxidant powers

This blue-green algae packs 60-70% protein by weight. To put that in perspective, beef contains about 26% protein, and even chicken breast tops out around 31%. We’re talking about one of the most concentrated protein sources on the planet.

The numbers: 1 teaspoon = 2g protein + C-phycocyanin (potent antioxidant)

Aztec warriors used to harvest it from lakes and eat it before battle. Modern elite rugby players are doing basically the same thing—studies revealed spirulina supplementation prevented exercise-induced damage and helped maintain training intensity.

Double Olympic gold medalist Lee Evans shared his experience: “Spirulina improved my performance, gave me speed and increased my endurance.”

How to use: Start with 1 teaspoon in strongly flavored smoothies. The taste is intense—like concentrated seaweed. Mix it with berries and citrus to mask the ocean flavor.

4. Amaranth: The endurance grain

Ancient grain, modern performance enhancer. This one’s been flying under the radar while quinoa gets all the press.

The numbers: 1 cup cooked = 9g complete protein + iron + magnesium

Here’s why athletes should care: research found that amaranth naturally boosts nitric oxide production through its nitrate content. That means better blood flow, improved oxygen delivery to muscles, and enhanced aerobic capacity. One pilot study with trained cyclists found those drinking an amaranth-based beverage completed their time trials faster than those using a commercial sports drink.

This performance boost isn’t surprising when you consider that the Tarahumara runners of Mexico—famous for their ultra-distance running abilities—have been eating amaranth for generations. Christopher McDougall documented this in “Born to Run,” observing that they called it their “running food” and consumed it before their legendary long-distance runs.

Unlike other grains, amaranth maintains its nutritional integrity even when popped, making it incredibly versatile.

How to use: Cook like rice (1:3 ratio with water) or buy pre-popped. Try 2 tablespoons of popped amaranth mixed with dried fruit before endurance activities.

5. Nutritional yeast: B-vitamin powerhouse for sustained energy

This deactivated yeast is a complete protein loaded with B-vitamins that directly impact energy metabolism. It’s not the same as baker’s or brewer’s yeast—it’s specifically grown for nutrition and has a surprising cheesy, nutty flavor.

The numbers: 2 tablespoons = 8g protein + full spectrum B-vitamins

Research shows athletes consuming yeast products with beta-glucan experienced less post-workout fatigue and better mood compared to control groups. The B-vitamins are crucial for converting food into energy—something athletes need optimized.

How to use: Sprinkle on salads, pasta, or popcorn. Begin with 1 tablespoon daily, working up to 2-3. Look for brands fortified with B12—crucial for plant-based athletes.

6. Pumpkin seeds: The mineral matrix athletes overlook

While everyone’s focused on almonds and peanuts, pumpkin seeds deliver one of the best mineral profiles in the game.

The numbers: 1 ounce = 7g protein + 50% DV magnesium + 25% DV zinc

For athletes, that magnesium means better muscle function, reduced cramping, and improved sleep quality. The zinc supports testosterone production and immune function—both crucial for those pushing their limits.

The result? The kind of deep, restorative sleep that turns today’s workout into tomorrow’s strength. 

How to use: Raw or roasted, aim for 1 ounce (a palmful) daily. They’re calorie-dense, so portion control matters. 

The bottom line

These six proteins aren’t just alternatives—they’re upgrades. Each brings something unique to the table beyond just protein content. Anti-inflammatory compounds. Performance-enhancing minerals. Recovery-accelerating nutrients.

You don’t need to go all-in immediately. Pick two or three that sound interesting. Experiment.

The old model of “protein = meat” is dead. Elite athletes have already moved on. They’re not choosing these foods because they’re plant-based. They’re choosing them because they work.

Next time you’re at the store, head to the bulk bins. Look for the seeds, the algae, the fermented foods. Your body—and your taste buds—will thank you.

Josh Allen, Joe Burrow, Jordan Love, Trevor Lawrence: $55M AAV

This is pretty much the going rate for any starting quarterback who is at least average. Tua Tagovailoa ($53.1M), Jared Goff ($53M), Brock Purdy ($53M), Justin Herbert ($52.5M), Lamar Jackson ($52M) and Jalen Hurts ($51M) are also in the $50 million AAV club. That makes the Kansas City Chiefs’ deal for Patrick Mahomes ($45M AAV) a bargain.

Only one QB is in the $60 million AAV club, which we’ll get to later.

Max Verstappen and Lewis Hamilton: $55M AAV

There are no official numbers for these contracts, but according to ABC News the two biggest F1 stars are earning $55 million annually.

Devin Booker ($55.1M), Karl-Anthony Towns ($55.1M), Bam Adebayo ($55.1M, starting in 2026), Nikola Jokić ($55.2M), Jimmy Butler ($55.5M), Jaylen Brown ($57.1M)

As you’re about to see, the NBA is well-represented on this list. If Booker signs a two-year, $150 million extension this offseason, he’d jump to No. 2 on this list.