Fact or Fiction: Your Weekly Nutrition Roundup

February 8th 2024 | Ashleigh Kidd, RD, LDN

Hey team! Back here again to separate fact from fiction when it comes to nutrition. Want your burning questions answered? Head to our IG (@f45Training) every Thursday during Challenge to play Fact or Fiction and submit your nutrition questions to be answered by your Challenge Dietitian!

Alright, let’s play! 

Fact or Fiction: 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. Eating a “larger” meal too close to bedtime could also negatively impact your sleep. Aim to balance your plate at most meals, learn more here!

Fact or Fiction: 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 for a pre workout and it works great for their individual needs, but remember to consult your medical provider before making changes to your supplement regimen.

Fact or Fiction: Salad is the best choice for a meal

It depends!

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, fat, carbs & fiber + 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.


Have you ordered your meals for the remainder of Challenge? Check your area here for suppliers here.

For additional nutrition and wellness support, you can always check out F45 Articles for tips on how to improve your nutrition and relationship with food. 


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