Welcome to Volume 9 of F45 Training’s Fact or Fiction: Nutrition series, where we unpack common food and fitness claims and translate them into practical, evidence-informed advice. With support from registered dietitian Ashleigh Kidd, each article helps you better understand the habits, routines and nutrition choices that can support your Challenge goals.
In this edition, we’re looking at whether meal prepping really needs to be time-consuming, whether fasted cardio is better than fed cardio for fat loss, and why sugar cravings are normal — but can also be a useful sign to check in on your routine, meals, sleep and stress levels.
Let’s unpack the claims and see what the evidence — and real-life practicality — has to say.
“Meal prepping requires too much time!”
Fiction!
Meal prepping can seem like a daunting task, but meal prepping can be what you make it! Whether you have an extra 30 minutes or 2-3 hours to spend on prep, this time spent will allow you to get more time back during the week and set you up for success when it comes to food choices.
Writing down your ideas for meals at the beginning of each week or the day before you go grocery shopping is the best place to start.
Once you have your outline, you’re ready to shop for whatever you don’t already have in the house. Something that I highly recommend is “food prepping”. If you’re not someone who wants to prepare all your meals at once for the week, this is much more flexible option. It can look like prepping your foods for the week so that they are easy to grab and fix each day. i.e. washing and chopping your produce so that part is already done for you when it comes time to prepare your meal.
“Fasted cardio is better than fed cardio for fat loss!”
Not necessarily!
A recent study looked at two groups: one group that fasted before cardio, eating 30 minutes after exercise, and a second group that ate one hour before exercise. Both groups consumed the same diet for the same six-week period. At the end of the study, both groups yielded similar weight loss and body fat percentage. These findings align with past studies that also concluded fasted exercise vs fed, does not yield greater weight loss or fat mass loss.
It also depends on your lifestyle & routine! If working out first thing in the morning before eating feels good for you, then go for it, but keep in mind it’s not “better” than fed exercise for fat loss. It’s also important to note that most people do feel best eating before exercise. To learn more, explore our guide to fueling up before – and after – a workout.
“Sugar cravings are normal”
There’s more to it!
While it’s completely normal to include your favorite sweets into your life here and there, if you are craving sugar all the time – or having thoughts about sweet treats consistently – start by asking yourself the following:
- Are you eating enough throughout the day?
- Are your meals balanced (protein, carbs, fat)?
- Are you restricting certain foods?
- How is your sleep schedule?
- High stress levels?
- Do you allow yourself to become ravenous before eating?
If any of these are off, this could contribute to increased late-night sugar cravings.
Try to:
- Eat consistent meals throughout the day (don’t skip meals)
- Aim for a balance of macronutrients in your meals, making sure you’re not skipping out on fiber and the right amount of protein for your dietary needs.
- Normalize adding in a favorite sweet to your day or week mindfully- this will help take sweets off of a pedestal and you won’t be thinking about sugar as much as you normalize it.
Keep building your nutrition knowledge with Volume 10 of F45 Training’s Fact or Fiction: Nutrition series, where registered dietitian Ashleigh Kidd explores under-fueling, food labels, and whether protein powder is really necessary for reaching your fitness goals.
