Welcome to Volume 2 of F45 Training’s Fact or Fiction: Nutrition series, where we take common nutrition beliefs and break them down with practical, evidence-informed guidance. With insight from registered dietitian Ashleigh Kidd, each instalment helps you look beyond black-and-white food rules and build a more balanced approach to eating during Challenge and beyond.
In this edition, we’re exploring whether eating a “heavy” dinner is actually bad for you, how coffee or caffeine may support some workouts, and why salad is not automatically the “best” meal choice – unless it’s built with balance, satisfaction, and your individual needs in mind.
Let’s dig into the details behind these everyday nutrition claims.
“Eating a heavy dinner is bad for you”
There’s more to the story!
A “heavy” meal isn’t inherently “bad”. Remember that no foods/meals have moral value. The word heavy itself is subjective. To some people, that might simply mean a larger meal, which also subjective. To others, it might mean higher in carbohydrates, and to others higher in fat.
It’s realistic that not every one of your meals is going to be perfectly balanced, but if you consistently find yourself eating past fullness at dinner, to a point of feeling uncomfortable, you may not be eating enough during the day. Owing to the unique relationship between nutrition and sleep, eating a “larger” meal too close to bedtime could also negatively impact your rest. To learn more, explore our advice on how to build a balanced, satisfying plate.
“Coffee is good before a workout”
It’s depends!
Many studies have shown that caffeine can enhance various aspects of exercise performance. Pre-workout caffeine is typically consumed in the form of powders, energy drinks, or coffee. Caffeine is not essential to have an impactful workout, but if you choose to caffeinate, you’ll likely need to experiment to determine which form works best for you.
Many people choose coffee as a form of pre-workout fuel and it works great for their individual needs, but remember to consult your medical provider before making changes to your supplement regimen.
“Salad is the best choice for a meal”
It depends!
Again, calling something the “best” choice is a pretty definitive statement. Rather than looking at food choices as good/bad or best/worst, let’s look at it for what it is….food is food, with no moral value attached.
Some foods offer us more nutrients, and some less. But all foods can fit as part of a healthy balanced diet. When it comes to salads, balance applies here too! To create a nourishing and satisfying salad, aim to include protein (you can calculate exactly how much protein you need every day with our guide) fat, carbs, fiber, and color.
Here’s an example:
- Start with a bed of your favorite greens (arugula, romaine, spinach, kale, etc.)
- Add your protein, like chicken, salmon, steak, or tofu.
- Add your carbohydrates: fruit, chickpeas, pasta, etc.
- Throw in some additional color: bell peppers, broccoli, carrots, tomatoes
- Add your fats: This might be in your dressing, or you could add avocado, nuts, seeds, etc.
- Enjoy with a gut health-supporting smoothie, chosen from one of our top recipes
Want to keep unpacking common food and fitness myths? Continue to Volume 3 of F45 Training’s Fact or Fiction: Nutrition series, where registered dietitian Ashleigh Kidd answers more nutrition questions to help you fuel your workouts and build sustainable habits with confidence.
