With years of experience, sports dietitian and The Nutbaker founder Ang Sin Hwee knows all the tips and tricks of making sure you get all the nutrients you need
Keeping a healthy diet is easier said than done, even for seasoned athletes. Living in a country known for its heavy cuisine which is usually high in sugar and salt, it can be tough to root out what’s not good for the body but it isn’t impossible.
Nutrition and maintaining an active lifestyle go hand in hand. Whether its vitamins, minerals, proteins or fibre, the body requires all sorts of nutrients to not only fuel performance but to also encourage recovery.
Sports dietitian Ang Sin Hwee has fuelled Team Singapore athletes including former Badminton World Federation (BWF) World Champion, Loh Kean Yew and five-time Paralympic Gold Medallist Yip Pin Xiu.
Having been involved in fuelling the best athletes at numerous Major Games such as the 2018 Commonwealth Games, 2017 and 2015 Southeast Asian (SEA) Games and even the 2016 Rio Paralympics, the dietitian has curated countless meals packed with all the needs of an athlete. Using her experience, she started The Nutbaker in March 2022, where she bakes clean and lean granola. Not only that, there’s also an abundance of delectable flavours.
There's no doubt that she has witnessed athletes endure countless setbacks, only to rise stronger each time, pushing their bodies to the brink and beyond. Sin Hwee believes that if you’re going to push yourself in training, you need to show some love back to your body.
“You can think of nutrition as fuel for your performance. If you’re spending time and effort in
the gym or in your sport, why aren’t you doing the same for your meals and snacks to
support your fitness goals?” she shared.
“Not only does proper nutrition provide you with energy to perform, eating well also builds your immunity, minimising sick days so you can be present for most, if not all training sessions and competitions. By ensuring that you’re well fuelled for training sessions, you also reduce your injury risks.”
When it comes to fuelling performance and recovery, how exactly can you take good care of your food intake while satisfying your taste buds? Sportplus.sg spoke with Sin Hwee to get the best tips from the best in the business.
What are the essential nutrients for fuelling performance and how do they differ from those needed in recovery?
They overlap.
Carbs - main fuel source for exercise, especially at higher intensities. Consuming carbs for
recovery will help top up your glycogen stores — which are utilised during exercise.
Protein - consuming protein before a strength session will prime your muscles for growth.
Protein for recovery helps repair damaged muscles and build muscle mass.
Fluids and electrolytes - hydrating well before and during a workout will reduce your risk of
dehydration while hydrating well post workout replenishes fluids lost during the session.
Many athletes have to sacrifice unhealthy and popular foods when they’re training,
how do you incorporate flavour and healthiness in your foods to help athletes when
they are training for a competition?
Experiment with herbs, spices, and different methods of cooking. Not a fan of veggies? Try
roasted vegetables! My favourite combo is broccoli, mushrooms, and capsicums tossed in olive oil, salt, pepper, and garlic powder. Roast in the oven at 200 degree celcius for 20 minutes and done! Simple, nutritious, and tasty.
Chocolate fan? Studies have shown that 40g dark chocolate eaten on a regular basis can improve exercise performance.
Is eating well important for mental health as well?
For sure. Food is more than fuel. Food is culture, tradition, celebration, connection, and so
much more. It brings people together, builds memories, and can provide you with pleasure,
satisfaction and comfort.
How does nutrient or vitamin intake differ from sport to sport?
Depending on the physical and mental requirements of the sport, the nutrition needs will
differ accordingly. For example, a badminton player will have higher carbohydrate
requirements than a shooter. Overall, there is no one-size-fits-all nutrition plan.
Depending on the individual’s needs, lifestyle, and preferences, a qualified sport dietitian can create an individualised nutrition plan to optimise your sporting performance.
Keeping Recovery In Mind
Commonly neglected, recovery is just as important as fuelling the body. Again, it’s always a matter of showing your body the love it deserves.
What are some essential nutrients or vitamins for recovery?
Think of the 4 Rs:
1. Refuel - Carbohydrates
2. Repair - Protein for muscle recovery
3. Rehydrate - Fluids and electrolytes
4. Revitalise - Antioxidants to protect the body against free radicals, which are produced
during intense exercise.
What ingredients provide these nutrients and vitamins above?
Milk (or soy milk) contains the first 3 components. Pair that with a cup of berries or some
>70% dark chocolate and you’ll have them all!
What ingredients can be used to make healthy and recovery foods more appealing?
If you don’t have an appetite after an intense exercise, drinking can be easier than eating. If
you’re exercising in the heat, cold drinks or foods can be really enticing. Cold chocolate milk
can be all you need after working out in the heat!
How important is it to make sure your recovery meals are just as nutritious and
beneficial as when you’re eating during a training block?
Pre workout nutrition is important for performance, post workout nutrition is important for
PROGRESS. Taking care of the 4Rs of recovery will help you optimise your training
adaptations and ensure that you’re primed for the next training bout so you can train hard and perform well again and again.
Eating healthy in Singapore
What are some common misleading food labels?
Beware of claims that sound too good to be true, especially on labels of sport supplements. Examples include "metabolism boost", "fat loss guarantee in xx days", "detox”, etc. Remember, there are no shortcuts when it comes to sustainable weight loss, and you don't need an expensive celery juice to help detox if you have a functioning liver.
How are they dangerous for athletes or people hoping to lead a healthier lifestyle?
The "miracle pill" effect. These emotive claims trick people into relying on supplements for a 'quick fix', rather than addressing the real issue at hand – lifestyle changes (including daily nutrition) to achieve better health outcomes in the long term.
What nutrients are a must for any athlete?
Athletes and active individuals require a good balance of macronutrients (carbohydrates, protein, fat) and micronutrients (vitamins and minerals) for good sporting performance. Of particular interest is iron (especially in females), calcium and vitamin D for good bone health and immunity.
What should people pay attention to in a product’s ingredients list most?
Pay attention to the first few items on the ingredient list. These ingredients make up the bulk of the product as ingredients are listed in descending order based on weight. If the first ingredient is milk, then the product is likely to contain more protein than another product whose first ingredient is sugar.
Considering how healthy foods or drinks are expensive, what are some tips for athletes to consume healthy foods without having to splurge?
Make your own breakfast! I'm an advocate of starting the day well with a nourishing breakfast. Prepping your own breakfast is a great way to take ownership of your nutrition, keeping you energised at work or school. For busy people who're usually in a rush in the morning, overnight oats is a good idea as you can prepare it the night before. You can prepare a batch for consumption over the next two to three days and customise them using a range of ingredients like fruit, nut butters, cinnamon and so much more.
If you have slightly more time, eggs are a great and versatile protein option to pair with multigrain toasts or wraps. I encourage athletes to pick a free day in the week to go grocery shopping and stock up on their breakfast or snack needs. When you plan ahead and have nutritious foods on hand, you’ll eat better.
With the mantra of Nourish to Flourish, The Nutbaker has never failed to deliver nutrients in the tastiest way possible. Take your pick at flavours ranging from dark chocolate sea salt and coffee walnut granolas to peanut sesame florentines here.