Welcome to Volume 8 of F45 Training’s Fact or Fiction: Nutrition series, where we take common food and fitness beliefs and break them down into practical, evidence-informed advice. With guidance from registered dietitian Ashleigh Kidd, each edition is designed to help you build sustainable habits, fuel your training and make more confident nutrition choices during Challenge and beyond.
In this edition, we’re exploring whether skipping meals to “save” calories is really a balanced approach, why eating after a workout can support recovery, and how to build healthy, satisfying snacks for busy days, long shifts or time on the go.
Let’s separate the helpful habits from the common misconceptions.
“Skipping one meal to save up calories for another larger meal is a healthy balance”
Fiction!
Do you have to eat three meals a day? The short answer is no….you don’t have to. However, the vast majority of people feel their best having three meals a day, eating about every 3-4 hours (+ snacks when needed). If you are looking for a small step to improve your nutrition, I highly recommend you starting here.
When we skip meals or under fuel we are more likely to feel out of control around food (mindful eating goes out the window), experience a dip in energy, and have increased thoughts about food because we’re not satisfied.
“Eating within an hour after a workout aids in recovery”
Fact!
After a workout, it’s time to get some carbs and protein in! Aim to have a balanced meal rich in protein and fiber within 60 minutes of ending your workouts, especially if it’s a resistance workout. i.e. egg and black bean tacos with sautéed kale.
If you’re unable to have a full meal within an hour of working out, go for a carbohydrate-rich snack (i.e. banana, milk, yogurt, or post-workout protein shake).
“It’s impossible to have healthy snacks on the go or during a long work shift”
Fiction!
When choosing a snack, you want to pair a fiber source with a protein and/or fat source. This is the key to sustained energy and keeping you full and satisfied between meal times. (Check out our in-depth article on snacking for a whole list of balanced snack ideas – and for some advice on how to curb those late-night sugar cravings!)
For long car trips or if your work place doesn’t have a fridge, try these combos:
- Crackers + nut butter
- Pumpkin seeds + pear
- Banana + pistachios
- Tuna + crackers
- Nuts + dried fruit
- Crunchy chickpeas or broad beans + clementine
Ready for more nutrition myth-busting? Continue to Volume 9 of F45 Training’s Fact or Fiction: Nutrition series, where registered dietitian Ashleigh Kidd explores meal prepping, fasted cardio and what sugar cravings can tell you about your routine.
