A top fitness guru has revealed three nutrition mistakes that could be ruining your exercise as Brits reach for the convenient option
Simple mistakes could be stopping you from being your best(Image: Getty Images)
A top fitness guru has revealed the three nutrition ‘fails’ people make before exercising. Sport and exercise specialist, Dr. Amos Ogunkoya GP spoke out following a survey of 2,000 adults who train at least twice-a-week, which found coffee, biscuits and even chocolate feature on the list of items many eat before the gym as it provides them with a ‘sugar boost’.
It revealed four in 10 confess they have no clue if what they’re consuming is genuinely helping them train. But Dr Ogunkoya admitted it’s all about timing, as all of the above can seriously affect a person’s ability to workout efficiently and may even impact overall performance and development.
People are clueless about what to eat to help boost their training(Image: Getty Images)
He said: “For anyone trying to keep fit there is so much food related information out there it’s hard to know exactly how to structure your exercise routine. You do not need anything complicated, but many people rely on guesswork when it comes to fuelling exercise.”
“In clinic and in sport, I commonly see three key pitfalls. These are training under-fuelled, relying on quick sugar fixes, and mistiming nutrition, all of which can impact performance.”
The study was commissioned by Flora as part of its partnership with the TCS London Marathon, which is going on a food tour offering free flapjacks and recipe inspiration across the UK.
When choosing a pre-exercise snack most look for a quick energy boost, convenience or something that’s easy to digest. As such, pasta, energy drinks like Red Bull or Monster and sweets appeared on the list of items people will consume before they work out.
Meanwhile, the research discovered those aged 18 to 29 are almost three times more likely to reach for sugary drinks than the average person (13% versus 5%).
Yet 27% of those surveyed through OnePoll.com frequently work out on an empty stomach. Consequently, 20% of respondents regularly experience energy crashes, with a further 37% admitting this ‘sometimes’ occurs.
Following a workout, the top three foods people consume are fruit (26%), proteins such as eggs (19%) and whole foods (15%). The majority (76%) believe they adequately nourish themselves after exercise, but those who didn’t cited lack of time, no appetite or exhaustion as the main reasons.
Flora’s food tour aims to show how simple, nutritionally balanced choices – including plant-based options – can support energy, performance and recovery. It will kick off in Birmingham on Thursday 16 April and travel across the UK, before finishing in London for the TCS London Marathon.
Dr. Amos added: “Caffeine can improve performance, but timing matters. Ideally this should be taken 40 to 60 minutes before exercise, rather than immediately before starting.
“Energy drinks and sugary snacks might give a short-term boost, but they are often followed by a dip in energy. For most people, simple carbohydrates and good hydration are far more effective.
“Some people prefer training fasted, and that can work depending on the session, but for higher intensity exercise, being under fuelled will usually limit performance.
“Most people are trying to do the right thing, but small adjustments to how you fuel before exercise can make a meaningful difference to both energy levels and overall results.”