Welcome to Volume 12 of F45 Training’s Fact or Fiction: Nutrition series, where we look beyond common nutrition headlines and unpack what they really mean for your training, routine and long-term wellbeing. With insight from registered dietitian Ashleigh Kidd, each instalment helps turn popular food and fitness claims into practical, evidence-informed guidance you can use during Challenge and beyond.
In this edition, we’re exploring whether eating too many “healthy” fats can affect weight loss or muscle-building goals, why you don’t need to give up your favourite coffee during Challenge, and whether protein really deserves to be treated as the most important macronutrient.
Let’s take a closer look at what’s fact, what’s fiction – and what needs a little more context.
“Too many “healthy” fats can hinder weight loss and muscle growth”
Maybe!
Healthy fats like salmon, avocado, nuts/seeds, etc. have a wide range of benefits for heart health, brain health, inflammation, and the health of your gut microbiome. It’s also a key component of a balanced and satisfying plate, helping to keep you full and satiated until your next meal.; current recommended fat intake ranges from 20-35% of total calories. That being said, we don’t want to only focus on our fat intake, but make sure we’re also eating enough protein, carbohydrates, and fiber. For weight loss, along with a varied and balanced diet, a calorie deficit is needed, and the best way to maintain and build muscle mass is to prioritize protein intake and incorporate consistent resistance training.
“I need to cut out my favorite coffee or drink it black during Challenge”
Fiction!
Sometimes the word “Challenge” can be associated with “restriction”, but the F45 Challenge is all about your holistic health journey, here to support you as you build sustainable habits for life. What does this mean when it comes to coffee? We’d never ask you to give up your favorite cup of Joe. Here are some tips when considering your coffee:
- While it’s fine to order that fun, high-sugar drink occasionally, aim for a coffee with lower added sugar most of the time. You can do this by asking for no whip cream and fewer “pumps” of flavor/sugar.
- Remember that coffee isn’t a meal and shouldn’t replace breakfast.
- If you’re drinking coffee later in the day between meals, choose dairy based milk if possible for little bit of protein
- Try making your favorite coffee at home. You can enjoy your favorite flavors and creamers, adding them mindfully.
“Protein is the most important macronutrient”
There’s more to it!
Protein is just one of the three macronutrients, accompanied by carbohydrates and fats. We need all three macronutrients to provide our body with energy (calories). They also serve as the foundation for making and managing things in our body (i.e. muscles, blood cells, hormones).
While protein is very important to our bodies when it comes to building new cells and speeding up chemical reactions (i.e. digesting food), we don’t want to only focus on protein and forget about carbohydrates and fat.
Protein recommendations aren’t one size fits all, and are highly dependent on factors such as weight, height, sex, activity, lifestyle, medical history, and more.
The RDA (recommended dietary allowance) for an average sedentary adult is 0.8 g/kg of body weight. For those who exercise, this range increases to 1.1–2.0g/kg, depending on type, intensity, and frequency of exercise. Those who are strength training or participating in endurance training, would be on the higher side of that range.
For most people, if you’re eating enough food, not skipping meals, and balancing your plate, it shouldn’t be difficult to meet your protein needs. For a more personalized plan, talk with a Registered Dietitian.
Ready to keep questioning common nutrition and fitness claims? Continue to Volume 13 of F45 Training’s Fact or Fiction: Nutrition series, where registered dietitian Ashleigh Kidd explores workout consistency, protein needs, supplement use and sustainable approaches to weight loss.
