A fitness expert has spoken out about the nutrition ‘mistakes’ people make before exercising, after research found the most common foods we consume pre-workout
A top fitness guru has shared the three nutrition ‘mistakes’ 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’.
However, Dr Ogunkoya acknowledged it’s all about timing, as all of the mentioned items can seriously affect a person’s ability to workout efficiently and may even impact overall performance and development.
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 research was commissioned by Flora as part of its partnership with the TCS London Marathon, which is embarking on a food tour offering free flapjacks and recipe inspiration across the UK.
It found four in 10 admit they haven’t got a clue whether what they’re eating is actually benefiting their training. When selecting a pre-workout snack most look for a quick energy boost, convenience or something that’s easy to digest.
Consequently, pasta, energy drinks like Red Bull or Monster and sweets featured on the list of items people will eat before they exercise.
The study found those aged 18 to 29 are almost three times more likely to grab sugary drinks than the average person (13% versus 5%).
Yet 27% of all those polled through OnePoll.com regularly exercise on an empty stomach. As a result, 20% of participants routinely experience energy crashes, with a further 37% acknowledging this ‘sometimes’ happens.
After a workout, the top three foods people eat are fruit (26%), proteins such as eggs (19%) and whole foods (15%). The majority (76%) believe they properly fuel themselves following exercise, but those who didn’t blamed lack of time, no appetite or fatigue as the primary 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.”
TOP 25 FOOD AND DRINK PEOPLE CONSUME BEFORE EXERCISE:
- Water
- Piece of fruit or vegetable
- Coffee
- Porridge
- Yogurt
- Toast
- Eggs
- Protein bar
- Protein drink/shake
- Fruit smoothie
- Biscuits
- Sports drink (e.g. Lucozade)
- Chocolate
- Pasta
- Energy drink (e.g. Redbull or Monster)
- Cheese
- Sweets
- Hydration gel sachet/electrolytes
- Pre workout
- A plant-based meal
- Rice cakes
- Cold meat
- Pizza
- Creatine
- A roast dinner