Sports Nutrition Singapore

Behind the label First impressions are crucial, which is why food product manufacturers often highlight claims like “low sugar,” “low carb,” or “low fat” on the front of their packaging. However, these claims can sometimes be part of a larger marketing strategy and may be misleading. Many people don't have the time to carefully examine the nutrition information on the back of the label. As a result, such claims can give the impression that these products are “healthier” than regular ones, even though they might not actually be the best option. Although some claims might indeed be true, they still can be misleading. For example, take the soy milk example above (slide 3). Although the reduced sugar product really has lower sugar, the product as a whole is not inherently healthier or lower in calories as compared to the original (full sugar). Some might argue that the total carbohydrate content of the reduced sugar soy milk increased due to added fiber. However, even after subtracting the fiber from the total carbohydrates, the remaining carbohydrate content is still higher than that of the original version. Some products use a play on words. Refer to the bread example on slide 2. Is “Hi” really “High”, or is it just saying Hi to you? Or is “Light” or “Lite” really lower in calories, or is it just referring to a lighter taste? Other products target those on non-conventional/fad diets. For example, consider the low-carb, high-fat ice cream (slide 6). Often, these products replace the nutrient people are trying to avoid (in this case, carbs) with another nutrient (fat). This doesn’t necessarily make the product “healthier.” In fact, it may be higher in calories than the regular version. Ultimately, individuals choose these products in search of a better option for themselves. It’s important to examine the back of the label and evaluate the entire nutritional profile to ensure it aligns with your goals and preferences. If you select a lower sugar product to help with weight loss, but it has more calories than the original, it might not be the best choice. Always look behind the label! P.s. Nutrition labels are also not 100% accurate https://lnkd.in/gz9JejRW

MYTH OR FACT: “Muscle burns more calories than fat” 📠 All facts no cap Research shows that among non-obese, healthy adults, skeletal muscle burns around 13 kcal per kg per day, while adipose tissue (fat) burns 4.5 kcal per kg per day, at rest. Other human organs, burn significantly more calories.(1) These values may seem insignificant. However, it’s important to note that these estimations are based on each tissue at rest. In reality, healthy individuals are not resting all the time. Greg Nuckols from @strongerbyscience wrote an article breaking down the math and concluded that for every additional pound of muscle, total energy expenditure will increase by around 9-10kcal.(2) In kilograms, that converts to around 20-22kcal for every additional kg of muscle, or around 100-110kcal for every 5kg of muscle. 🔥Beyond burning calories Having more muscle doesn’t just give you a boosted metabolism. More and more people are now calling muscle the organ of longevity. This is because it offers several benefits beyond aesthetics and calorie burning: 1️⃣ Improves mobility, reducing age-related decline(3) 2️⃣ Lowers fall and injury risks(4,5) 3️⃣ Enhances insulin sensitivity, lowering type 2 diabetes risk(6) 4️⃣ Regulates inflammation and maintains hormonal balance(7) 5️⃣ Better survival and faster recovery from serious illnesses and injuries(8-10) 6️⃣ Helps you to be functional enough to take care of your loved ones 🥡 Takeaway While we often hear about the concerns of obesity as a widespread issue, we often overlook the dangers of being under-muscled. So when your coach tells you to incorporate strength training and eat more protein, it's not just for aesthetic reasons but also one of the best things you can do for your overall health and longevity. References (1) PMID 20962155 (2) https://lnkd.in/gnDRRzxg (3) PMID 23221972 (4) PMID 15209650 (5) PMID 30993881 (6) PMID 32404950 (7) PMID 32992047 (8) PMID 31204184 (9) PMID 29373365 (10) PMID 34420038

How many eggs can we eat? Egg intake recommendations in Singapore range from 4 eggs per week (HPB 2022), 3-5 eggs per week (Singhealth 2016) to 1-2 eggs per day (SHF 2018).(1-3) Should there be a limit? 🍳Cholesterol in food Dietary cholesterol was once thought to significantly increase blood cholesterol, but recent studies suggest that saturated and trans fats have a greater impact.(4) Research on the link between dietary cholesterol and heart disease is inconclusive.(4,5) The latest 2015–2020 American dietary guidelines removed the upper limits for dietary cholesterol. However, Singapore’s Ministry of Health still recommends limiting cholesterol intake to less than 300mg per day (MOH 2016).(6,7) Some people, particularly diabetics, may need to limit their cholesterol intake to reduce their risk of heart disease.(8) About one-third of the population may also be "hyper-responders" to dietary cholesterol.(9) 🥚Eggs are not that bad Eating eggs, which contain around 200mg of cholesterol per egg, has been found to increase the production of large LDL particles, which are less harmful than small LDL, and large HDL particles, which help remove cholesterol from the body.(9) Besides being loaded with micronutrients such as vitamin A, D, B12, selenium and zinc, eggs are excellent sources of choline, lutein and zeaxanthin, which have roles in cognitive function, eye health, and overall chronic disease prevention.(9) 🤔 So how many eggs can I eat?? The recommended limit for egg consumption varies based on several factors, such as the amount of animal foods consumed, medical history, and hyper-responsiveness. In general, most healthy individuals can eat an average of seven eggs per week.(9) 🥡 Takeaway Replacing saturated/trans fat with unsaturated fat is more effective in reducing LDL cholesterol than just reducing dietary cholesterol. Still, a moderate intake of dietary cholesterol is recommended for long-term health. The egg limit is more of a spectrum than an absolute number, so emphasis should be on overall dietary patterns rather than individual foods like eggs. References (1) https://lnkd.in/gpDa7NNk (2) https://lnkd.in/g_vNQR_p (3) https://lnkd.in/giz8iZ3E (4) PMID: 35360933 (5) PMID: 31838890 (6) PMID: 32312028 (7) MOH Clinical Practice Guidelines 2/2016 (8) PMID: 23676423 (9) https://lnkd.in/ggJRyCKz

Portion Size Estimation Portion size estimation is a useful skill if you're tracking your calorie and macro intake or you just want to be more in control of your food portion sizes. 🥎 Using objects vs hands Using measuring tools like measuring cups and weighing scales ensure more accurate measurements. However, these tools may not always be available. Estimating portions with hands is convenient and can help develop intuitive eating habits, but it is subjective and less precise. Common objects can be used for more consistent measurements (slide 1-2). Select the method that works best for you at your current phase. ✋Big hand small hand Hand sizes vary, and this difference can cause miscalculations for objective measurements. However, it can also be used to our advantage. As larger individuals with bigger hands generally have higher nutrient requirements, using hands for portion size estimation could work hand in hand (pun intended) with their needs. Do try to compare your own hand with actual measurements (in grams) of different foods so you have a better idea of the portion sizes you are estimating. 📏No "one size fits all" Everyone's needs and goals are different. Some people may be able to maintain their weight with 1-2 palm size protein at lunch and dinner, while those trying to pack on muscle may aim for >4 palm size protein at their main meals. Certain diabetic individuals may have to limit their carbohydrate portions to 1 fist size, whereas endurance athletes engaged in carbohydrate loading may consume >2 fist sizes. Even within these subgroups, individual differences are expected. Adjust your portion sizes to align with your specific health and fitness goals. 🥡 Takeaway Portion size estimation can be performed by using hands or objects. Choose the method that works best for you. Ideal portion sizes will vary depending on individual needs and goals.

5 Nutrients Overlooked by Athletes 1️⃣ Fibre How many times have you heard your gym bro say “aiya don’t need veggie la no protein”. Yup that was me before I studied nutrition. Fibre is crucial for digestive health, regulating blood sugar and cholesterol levels, and promoting satiety. Fibre is also associated with reduced risk of the big C including colorectal cancer(1), breast cancer(2), and eosophageal cancer(3). 2️⃣ Omega-3 Omega-3 fatty acids are crucial for humans as they cannot be made in the body and must be consumed through diet. They offer anti-inflammatory benefits and support cardiovascular, brain, and joint health. Omega-3 comes in plant-based (ALA) and marine-based (EPA and DHA) forms. While ALA is found in walnuts, chia seeds, and flaxseeds, its conversion to EPA and DHA is limited. Fatty fish like salmon provide EPA and DHA more effectively.(4) 3️⃣ Vitamin D Despite Singapore's sunny reputation, around 42% of its population is vitamin D deficient (2016 study(5)). Vit D is crucial for bone health, muscle function, and immune support. Sources include sun exposure, supplements, and foods like fatty fish, fortified dairy, eggs, and mushrooms. If you are unsure about your vit D status, consider getting a blood test. 4️⃣ Magnesium Involved in numerous biochemical reactions, magnesium is crucial for muscle function, energy production, and nerve function. Emerging evidence suggests that magnesium plays a role in improving sleep quality.(6) Sources include nuts, seeds, whole grains, leafy greens and legumes. 5️⃣ Potassium Potassium is essential for maintaining fluid balance, muscle contraction, nerve function, and blood pressure management. It offsets the effects of sodium on BP by promoting sodium excretion and relaxing blood vessels.(7) Potassium is found in many fruits and vegetables. Rich sources include bananas, potatoes, green leafy vegetables, beans and avocados. References: (1) 22074852 (2) 22234738 (3) 23815145 (4) 35889342 (5) 26799569 (6) 35184264 (7) 12821954

Ever been too tired or lazy to cook? Here are some foods that are handy to have in your pantry for easy, minimal/no cook meals. 🍞 Carbohydrates Carbs are our body’s main fuel source. Whenever you can, opt for whole grains for more fibre and micronutrients. Carbs, like any other macronutrient, contribute calories, but they are not inherently responsible for weight gain. Aside from the usual bread and wrap, try exploring other alternatives above. 🍗 Protein Besides building and repairing muscle and tissue, protein has important roles in immune and metabolism. While animal protein provides all essential amino acids, plant proteins (apart from soy, quinoa) do not. However, plant protein offers other benefits such as more fibre/volume, lower saturated fat, and a wide range of phytonutrients. 🥑 Fat Fats provide flavour, and are accompanied by essential fatty acids and fat soluble vitamins. Choose healthy fat from sources like fatty fish, avocados, nuts and seeds. Regardless of the type, fats are calorie dense (9kcal/g), and should be consumed in moderation. Portion adjustment of fats are an efficient strategy for weight management. 🥬 Fibre Fibre has numerous benefits including aiding digestion, promoting satiety, reducing bad cholesterol and regulating blood sugar levels. While some high fibre foods are high in volume and low in calories (e.g. non starchy vegetables, certain fruits), some can contain significant amounts of carbohydrates and fat. Which brings us to our next point. 🥜 Mixed sources Mixed sources of nutrients refer to foods that different nutrients in significant quantities. For example, nuts are a mixed source of fat, protein, carbs, and fibre. Dairy foods provide fat, protein and carbs. Starchy vegetables provide carbs and fibre. Most animal foods provide protein and fat. Be mindful of these foods during meal planning, and choose those that fit your needs. 🥡 Takeaway Stock your pantry with a variety of foods like whole grains, protein sources, healthy fats, and fiber-rich options for quick meals that are nutritious and balanced!

5 things I’ve changed my mind on as a dietitian In light of advancing science, we must embrace an evidence-based approach that admits "I was wrong” when necessary. Here are five topics I've changed my mind on based on current evidence. 1️⃣ “Casein is better than whey before bed” Casein's slow release pattern led to its use before prolonged fasting. However, it has not been proven to be more effective than whey for muscle protein synthesis (MPS) for fasted periods up to 6h. Therefore either whey or casein can be used before bed.(1,3) 2️⃣ “Oral collagen is useless for skin & joint health” I used to think "oral collagen is useless as it gets digested." However, recent evidence suggests potential benefits for skin and joint health.(4-7) Collagen shouldn't be ruled out, but a balanced diet remains essential. 3️⃣ “Protein should be consumed 30-60 mins post exercise for effective muscle building” Research indicates that the “anabolic window” lasts at least 24h post-exercise, but its effect diminishes over time. A protein-filled meal within a few hours after the gym is enough, but a post-workout protein shake helps if meals are far apart (>6h) or you can't meet your protein target with food alone.(1,8) 4️⃣ “Only hypertrophy/strength athletes benefit from creatine monohydrate” Creatine is extensively researched and considered safe. Besides enhancing high-intensity exercise performance, it shows potential benefits in non-athletic areas like short-term memory, injury prevention, and rehabilitation. Emerging evidence suggests it may also improve health in various conditions, including neurodegenerative diseases, diabetes, osteoarthritis, fibromyalgia, brain/heart ischemia, depression, and pregnancy.(9,10) 5️⃣ “Plant-based diets are inferior to omnivorous diets for muscle building” Plant proteins have lower digestibility and essential amino acid content compared to animal protein.(11,12) Despite limitations, plant protein can still be similarly effective for hypertrophy if enough is consumed.(12,13) It is more accurate to say that poorly planned plant-based diets are inferior to omnivorous diets for muscle building. Supplementation is usually required on restrictive vegetarian diets. References in comments ⬇️

Pre-Workout/Supplement Cheat Sheet 🔹What is a pre-workout A pre-workout is a dietary supplement that is typically consumed before engaging in a workout session. Most pre-workouts claim to to enhance athletic performance, increase energy levels, improve focus, and/or provide additional nutrients to support exercise. 🔹Are pre-workouts necessary? Taking a pre-workout supplement is not necessary for a good workout. While supplements can provide small benefits for some people, The effectiveness and necessity of pre-workout supplements vary from person to person. Proper nutrition, structured training, and adequate rest take precedence over any supplement. ⚠️Risks The supplement industry is not as tightly regulated as pharmaceuticals, so there are risks that athletes must accept if they are keen on pre-workout supplementation. Some individuals may experience allergic reactions, gastrointestinal distress, or other adverse effects due to novel ingredients. Caffeinated supplements can also disrupt sleep. Not to mention, pre-workouts are generally costly and are notorious for under-dosing (providing lower than the effective dose for individual components). 🥡Takeaway Pre-workout supplements are not essential for a successful workout, and their effectiveness varies. Prioritizing proper nutrition, training, and rest is more important than any supplement. Do consult your doctor before starting on any regular supplementation. References in comments

Dieting & Exercising during Ramadan The holy month of Ramadan is the month when many Muslim across the world fast from sunrise to sunset. Meals are taken typically before dawn (the ‘suhoor’) and after sunset (the ‘iftar’). While prolonged periods of fasting may be challenging, athletes can still meet their nutrition and training goals with proper planning. Exercise If possible, schedule training sessions at the beginning of the day or immediately before/after breaking fast.(1) Timing is likely a matter of preference as research has shown that hypertrophic training in a fasted or in a fed state during Ramadan produced similar results in body composition.(2) If you’re unable to avoid training during daytime, listen to your body and consider reducing the intensity of your session. Diet Ramadan could be thought to be a type of intermittent fasting where there is a limited feeding window. Fasting is NOT a magic solution for weight loss. It still boils down to calorie balance - if you eat excessively during your eating window, you will gain weight regardless if you’re fasting for a period of time. Meal timing and frequency is not as important as an individual’s total daily intake for weight loss and muscle growth.(3-5) During Ramadan, as at any other time, a balanced diet is recommended. Aim to include a variety of food groups (wholegrain carbohydrates, fruits and vegetables, lean protein, a small amount of healthy fats) during your meals. And don’t forget to drink up! Refer to slides 2-4 for guidelines. Takeaway During Ramadan, exercise sessions should be timed close to meals for adequate nutritional support. Purposeful choice of fluid and food intake during the feeding window is also important. Everybody is unique and will respond differently to different eating patterns. Take time to find an exercise/meal schedule that works best for you. References (1) DOI: 10.1080/02640414.2012.680484 (2) PMID: 23617897 (3) https://lnkd.in/guyRd5T9 (4) https://lnkd.in/dRVAFzN (5) PMID: 35586738

THE ULTIMATE LIST OF WHEY PROTEIN POWDERS 2024 - a concise overview. The full list of 150+ protein powders is available for FREE at the link in our Instagram bio @sportsnutritionsg https://lnkd.in/g5eYbH55