About Nutri-Grade
Nutri-Grade for Packaged and Dispensed Beverages will take effect from 30th December 2022. Nutri-Grade for Freshly Prepared Beverages are still in consideration and are expected to be put in place by the end of 2023.
Nutri-Grade is put in place with the aim to decrease the rate of Diabetes in Singapore.
In general, individuals residing in Singapore consume on average 12 teaspoons (~60g) of sugar daily. Half of the daily sugar intake comes from beverages. Thus having the need for these measures to be put in place.
Nutri-Grade Beverages include:
Ready to consume pre-packed Beverages in bottles, cans, cartons, packets or other similar containers
Beverages made from Powder or Concentrates
Beverages dispensed from Automated Beverage Dispensers
All Nutri-Grade Beverages have to carry Nutrition Information Panel.
Exclusion
Others such as alcoholic beverages, special purpose foods (including dietary supplements) are excluded from the definition of Nutri-Grade Beverages. Currently, beverages prepared by hand at F & B premises or beverages customized by the purchaser are also excluded. Sports Drinks are NOT excluded in this category!!
Grading system (Sugar Content) is as follows:
Grade | A | B | C | D |
Grams Sugar per 100ml | 1g or less & no Sweetener | >1 to 5g | >5 to 10g | >10g |
Grams Saturated Fat per 100ml | 0.7g or less | >0.7 to 1.2g | > 1.2 to 2.8g | >2.8g |
Adapted from https://hpb.gov.sg/healthy-living/food-beverage/nutri-grade
How does Saturated Fats get into this equation
Saturated fats are often used in beverages to enhance the “mouth-feel” of that particular beverage. As a high saturated fat intake will impair insulin action which can increase the risk of diabetes, it is one of the criteria for the grading system.
It is not a MUST for the Manufacturers to label "A" graded and "B" graded drinks. Only "C" and "D" graded beverages have to be labelled.
Based on HealthHub website, even if beverages are graded "C" and "D", you can still consume them in moderation!
But what does it mean for Athletes?
Consuming Graded "C" Beverages in moderation is based on situations and timings. When used appropriately, they can result in better performance. Most beverages such as Milk & the different types of Sports Drinks that are consumed for performance are classified as Graded "C".
Common Beverages that Athletes drink
Full-cream Milk, Chocolate Milk and Sports Drinks are some common beverages that Athletes drink for performance and hydration.
Using the Beverage Hydration Index (BHI)*, it is found that full cream milk, skimmed milk and orange juice have better hydrating properties than water. However, they are higher in calories and have more ingredients that may slow down gastric emptying and absorption compared to water. Interestingly, Sports Drinks have similar hydration results when compared to water.
* BHI compares how much of a drink is retained 2 hours after consumption compared to the same amount of water. The higher the index the more fluid is retained in the body.
About Milk
Apart from helping with hydration, it contains:
calcium which helps muscle contraction & bone health,
protein which can help maintain muscles, improve muscle gain and/or muscle repairs. Milk intake after strength training (12 weeks minimum) can lead to greater increases in muscle size and lean mass in both young men and women
carbohydrates which help with the replenishment of glycogen
Chocolate Milk has been recommended as a recovery beverage. It has a similar carbohydrate and protein content to that of many carbohydrate-replacement beverages which contain added carbohydrate to replenish glycogen-depleted muscles following an exhausting exercise. Chocolate Milk may be an effective beverage to refuel glycogen-depleted muscles and enable individuals to perform a high intensity exercise during a second training session of the day.
What is Milk's Nutri-Grade?
Based on what is available in Singapore, it ranges from "A" to "C". You could drink chocolate milk after an exhausting training session instead of taking it during your rest day.
Grading
Table 1: Commonly Consumed Milk and its possible Grading
Brand | Carbohydrates per 100ml | Sugar per 100ml | Grading |
Anlene Concentrate Movemax Chocolate | | | B * |
Anlene Concentrate Vanilla Low Fat | | | B * |
Marigold HL Milk - Plain | 6.3g | 5.0g | B |
Farmhouse Low Fat Hi-Calcium | | | B * |
Farmhouse Low Fat Uht Milk | | | B * |
Greenfields Pasteurised & Homogenised Low Fat 100% Fresh Milk | | | A * |
Greenfields Pasteurised Low Fat Fresh Milk | | | A * |
Greenfields Pasteurised Skimmed Fresh Milk | | | A * |
F&N Magnolia Plus Fresh Milk - Lactose Free | 5.4g | 2.9g | B |
Magnolia Uht Milk - Chocolate | | | B * |
Magnolia Uht Smoo Milk Chocolate | | | B * |
Meiji Chocolate Milk | 9.6g | 9.6g | C |
Meiji Fresh Milk | 4.7g | 4.7g | B |
Meiji Pasteurized Lactose Free Milk | 4.6g | 2.5g | B |
Meiji Pasteurized Lactose Free Dark Chocolate Milk | 8.9g | 6.3g | C |
F & N Magnolia Milk | 5g | 4.3g | B |
Farmhouse Milk | 4.4g | 4.3g | B |
Farmhouse Low Fat Dark Choco Milk | | B * | |
FairPrice UHT Milk - Full Cream | 5.2g | 5.2g | C |
Used the Nutrition Information from various Singapore's Supermarket websites, brand websites and their physical packaging. Information was accurate as of 2nd Dec 2022. To have a more accurate grading of the product, please refer to the Brand's website or physical product packaging.
* Grading is according to Healthhub's List of Graded A and B beverages.
About Sports Drinks
Sports Drinks are traditionally formulated to provide the right balance of carbohydrate, electrolytes and fluids to rapidly replenish glycogen stores and maintain blood glucose that is to be used during key training sessions. The maintenance in blood glucose is necessary as the brain highly depends on glucose for fuel. Sports Drink can be consumed before, during and after a high intensity and/or long duration training or training in the heat which makes one sweat profusely.
So how does the various types of Sports Drinks fare in the Grading System?
The quantity of carbohydrates and sugar in the Sports Drinks varies according to the manufacturer. As such, Sports Drinks can vary from 2 to 4% (2 to 4g/100ml) carbohydrates and several low energy/ "sugar-free" varieties.
In general, the common beverages that Athletes consume are:
Ready to Drink Traditional Sports Drinks
Powdered Sports Drinks
Ready to Drink Low sugar/ 'Sugar-free' Sports Drinks
#1 - Ready to Drink Traditional Sports Drinks
Sports Drinks are traditionally formulated to deliver a balanced amount of carbohydrate and fluid to:
Replenish fluid + carbohydrates during exercise
Rehydrate the body after exercise (Fluids + electrolytes in Sports Drinks
Refueling after exercise (carbohydrates in the Sports Drinks)
The composition of most commercially available Sports drinks that provides rapid delivery of fluid and fuel and maximizes gastric tolerance and palatability is:
within the range of 4 to 8% (4 - 8g/100ml) carbohydrates. Predominantly glucose, glucose polymers or both. Some may contain fructose or sucrose.
Grading
Table 2: Commonly Consumed Traditional Sports Drinks (Carbohydrate-electrolyte) and its possible Grading
Brand | Carbohydrates per 100ml | Sugar per 100ml | Grading |
Irn Bru Sport Drink | 4.8g | 4.7g | B |
7-Up Revive Original | | | B * |
100 Plus Edge | | | B * |
100 Plus Lemon-Lime | | | B * |
100 Plus Isotonic Drink Active | | | B * |
100 Plus Orange (Tangy Tangerine) | | | B * |
100 Plus (original) - 325ml/500ml | 5.0g | 4.9g | B |
100 Plus Non-carbonated Active Replenish Isotonic Drink | 5.0g | 4.8g | B |
Pere Ocean Boozt Original | | | B * |
Pocari Sweat | | | B * |
Pokka Plenish Sportswater | | | B * |
Gatorade (Australia) | 6.0g | 6.0g | C |
H-Two-O (original) - 325ml/500ml | | | B * |
H-Two-O Original Sparkling | | | B * |
H-Two-O Ignite Drink | | | B * |
H-Two-O Orignal Isotonic Drink | | | B * |
H-Two-O Sparkling Blackcurrant | | | B * |
Pere Ocean Boozt Original | | | B * |
Pocari Sweat | | | B * |
Pokka Plenish Sportswater | | | B * |
Sportade Purple Grape | | | B * |
Sportade Strawberry | | | B * |
Sportade Blueberry | | | B * |
Used the Nutrition Information from various Singapore's Supermarket websites, brand websites and their physical packaging. Information was accurate as of 2nd Dec 2022. To have a more accurate grading of the product, please refer to the Brand's website or physical product packaging. * Grading is according to Healthhub's List of Graded A and B beverages.
#2 - Powdered Sports Drinks
Powdered Sports Drinks are similar in composition when you use the stated dosage of powder and amount of fluids. It is important to follow the Manufacturer's instructions to ensure that the carbohydrate and electrolyte balance is optimal for gut absorption, fluid balance and refuelling . If you fail to do so, you might have experience gastrointestinal discomfort and a negative impact on performance.
Check out the timing and scenarios below when using these "C" graded Powdered Sports Drinks!
Grading
Table 3: Commonly Consumed Powdered Sports Drinks (Carbohydrate-electrolyte) and its possible Grading
Brand | Carbohydrate per 100ml | Sugar per 100ml | Grade |
Pocari SWEAT- Powdered | 6.3g | 5.7g | C |
Gatorade Powder Canister Lemon Lime - using 23g for 12 fl oz (~355ml) | ~ 6.2g | ~5.9g | C |
Gatorade Powder Canister Orange - using 23g for 12 fl oz (~355ml) | ~6.2g | ~5.9g | C |
Used the Nutrition Information from various Singapore's Supermarket websites, brand websites and their physical packaging. Nutrient Info of Gatorade powders were calculated to be as per 100ml (estimated using the dosage in the instructions). Information was accurate as of 2nd Dec 2022. To have a more accurate grading of the product, please refer to the Brand's website or physical product packaging.
* Grading is according to Healthhub's List of Graded A and B beverages.
Time the "B" and "C" graded Beverages carefully!
#3 - Ready to Drink Lower Sugar/ "Sugar-free" Sports Drinks
Lower Sugar/ 'Sugar Free' sports drink will provide fluid and palatability to encourage fluid intake but little to no carbohydrates for fuelling. It may be useful when attempting to decrease energy intake or when practicing the "train low" protocols.
Grading
Table 2: Commonly Consumed Ready to Drink Lower Sugar/ "Sugar-free" Sports Drinks and its possible Grading
Brand | Carbohydrates per 100ml | Sugar per 100ml | Grades |
Gatorade Low Calorie G2 Sport Drink Lemon-Lime | 2.03g | 2.03g | B |
Gatorade No Sugar Sports Drinks - Australia | 0.1g | 0g | A |
Pocari Sweat Ion Water Sports Drink | 3.7g | 2.8g | B |
100 Plus Original Zero Sugar | 0g | 0g | A |
H-Two-O Zero | | | B * |
Used the Nutrition Information from various Singapore's Supermarket websites, brand websites and their physical packaging. Information was correct as of 2nd Dec 2022. To have a more accurate grading of the product, please refer to the Brand's website or physical product packaging. * Grading is according to Healthhub's List of Graded A and B beverages.
Common situations & timings for "B" and "C" graded beverages
Pre-training | Suggestions |
Pre-training: 2 hrs before | May use Sports Drinks (excluding low sugar/"sugar free" ones) if you have not consumed sufficient amounts of carbohydrates & fluid for the training May use Ready to Drink Lower Sugar/ "Sugar-free" Sports Drinks if you are not well-hydrated before training |
Pre-training: <1 hrs before | May use Sports Drinks (excluding low sugar/"sugar free" ones) if you have not consumed sufficient amounts of carbohydrates & fluids for the training May use Ready to Drink Lower Sugar/ "Sugar-free" Sports Drinks if you are not well-hydrated before training |
During | Suggestions |
During Short Duration exercise (<45min) | Carbohydrates are not needed for Low to Moderate Intensity exercises. During Heavy Intensity exercise, use "B" grade ready to Drink Sports Drinks (excluding lower sugar/ "sugar-free" versions) in small quantities if you did not manage to consume the needed amount of carbohydrates before exercise, . For Severe Intensity exercise, use ready to Drink Sports Drinks (excluding lower sugar/ "sugar-free" versions) in small quantities and/or for carbohydrate mouth rinses. "B" graded Sports Drinks could be used. |
In the Hot and Humid Training /Competition Venue During Short Duration, Low to Moderate exercise (<45min) | Ready to Drink lower sugar/ "sugar-free" Sports Drinks to replenish fluids and electrolytes could be used. |
During Sustained high intensity exercise (45 - 75min) | Sports Drinks (excluding lower sugar/ "sugar-free" versions) could be used
"C" graded Sports Drinks (reconstituted from powdered Sports Drinks or ready to drink ones) could be used. |
During Moderate Intensity exercise (1 - 2.5hr) | Fine tune the dosage of Sports Drinks(excluding lower sugar/ "sugar-free" versions) to replenish carbohydrates, fluids and electrolytes. "C" grade Sports Drinks (reconstituted from powdered Sports Drinks or ready to drink ones) could be used. |
During High intensity Intermittent exercise (1 - 2.5hr) | Fine tune the dosage of Sports Drinks(excluding lower sugar/ "sugar-free" versions) to replenish carbohydrates, fluids and electrolytes. "C" grade Sports Drinks (reconstituted from powdered Sports Drinks or ready to drink ones) could be used. |
During Endurance Exercise (>2.5hr) | Use Sports Drinks (excluding lower sugar/ "sugar-free" versions) & Powdered Sports Drinks (fine-tune the dosage & choose the right type of Sports Drinks) to replenish carbohydrates, fluids and electrolytes "C" graded Sports Drinks (reconstituted from powdered Sports Drinks or ready to drink ones) could be used depending on the distance and duration of the training. |
When using "training-low" protocols during training (this protocol needs to be planned by Sports Nutritionists/Dietitians) | Use Ready to Drink Lower Sugar/ "Sugar-free" Sports Drinks (fine-tune the dosage) to replenish electrolytes and fluids. |
After Exercise | Suggestions |
After High Intensity intermittent exercise | If you are unable to have your main meal immediately after training, Milk and Sports Drinks (excluding lower sugar/ "sugar-free" versions) could be included as a snack option. They should be consumed immediately after training. Sports Drinks (excluding lower sugar/ "sugar-free" versions) and Milk help replenish your muscle glycogen, fluids and electrolytes. You could use Grade "C" Sports Drinks or Milk for faster replenishment of glycogen. |
After Endurance Exercise | If you are unable to have your main meal after training, Milk and Sports Drinks (excluding lower sugar/ "sugar-free" versions) could be included as a snack option which is consumed immediately after training. Grade "C" Sports Drinks or Grade "C" Milk could be used. Include protein-rich foods such as Milk. Proteins can help to repair damaged muscles, gain and remodel new muscle proteins. Milk also helps with hydration. Start the snacks immediately after training and continue until your subsequent main meals. |
After Resistance Exercise | If you are unable to have your main meal after training, Milk and Sports Drinks (excluding lower sugar/ "sugar-free" versions) could be included as a snack option which is consumed immediately after training. Grade "C" Sports Drinks or Milk could be used Include protein-rich foods such as Milk. Proteins can help to repair damaged muscles, gain and remodel new muscle proteins. Milk also helps with hydration. Start the snacks/ main meal immediately after training and continue until pre-sleep snack time. |
After 1st training session and before the 2nd training session | If you are unable to have your main meal after training, Milk and Sports Drinks (excluding lower sugar/ "sugar-free" versions) could be included as a snack option which is consumed immediately after training. Grade "C" Sports Drinks or Milk to replenish glycogen could be used. |
Summary
You don't need to avoid beverages that are graded with a "C"! It is all about the timing and situations. You can focus on consuming the "A" & "B" grade beverages during your rest days and outside training hours. Otherwise, "C" grade beverages could be strategically consumed around training. Of course, you are able to drink Milk at Breakfast time!
Need individualized Nutrition Plans to strategize your intakes to complement your training? Get a FREE Sports Nutrition Assessment by taking a comprehensive survey or a basic survey.
References:
https://www.healthhub.sg/programmes/191/nutrition-hub/tools-and-resources?utm_source=google&utm_medium=sem&utm_campaign=fy22-nutrigrade&gclid=CjwKCAiAheacBhB8EiwAItVO25wY-7yC2ouEmbTe8uz17Fio08pu6ecwIBPxUHd-M7Znb2UqA35MnRoCUw8QAvD_BwE (accessed on 14th Dec 2022)
UK Scientific Advisory Committee on Health: Saturated fats and health (2018); Meyer et al. (2001); Riserus, Willet and Hu
https://gatorade.com.au/product-range/gatorade-sports-drink (accessed on 14th Dec 2022)
https://gatorade.com.au/product-range/g-no-sugar (accessed on 14th Dec 2022)
https://www.gatorade.com/fuel/hydration/gatorade-thirst-quencher/6-gallon-canister-powder/lemon-lime (accessed on 14th Dec 2022)
Maughan, R. J., Watson, P., Cordery, P. A., Walsh, N. P., Oliver, S. J., Dolci, A., ... & Galloway, S. D. (2016). A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. The American journal of clinical nutrition, 103(3), 717-723.
Impey, S. G., Hammond, K. M., Shepherd, S. O., Sharples, A. P., Stewart, C., Limb, M., ... & Morton, J. P. (2016). Fuel for the work required: a practical approach to amalgamating train‐low paradigms for endurance athletes. Physiological reports, 4(10), e12803.
Moore, D. R., Sygo, J., & Morton, J. P. (2022). Fuelling the female athlete: Carbohydrate and protein recommendations. European Journal of Sport Science, 22(5), 684-696.
Hawley, J. A., & Burke, L. M. (2010). Carbohydrate availability and training adaptation: effects on cell metabolism. Exercise and sport sciences reviews, 38(4), 152-160.
Burke, L. M., Kiens, B., & Ivy, J. L. (2004). Carbohydrates and fat for training and recovery. Food, Nutrition and Sports Performance II, 24-49.
Podlogar, T., & Wallis, G. A. (2022). New horizons in carbohydrate research and application for endurance athletes. Sports Medicine, 1-19.
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