Nutrition : F45 Member Knowledge Base

Can I still access challenge meal plans or recipes between Challenges? - [F45 Member]

Absolutely! Between Challenges , you will have access to a sample meal plan and our robust recipe library with thousands of macro-balanced tasty recipes. All available in the EAT section of the F45 Training App.

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What protein powder do you recommend? - [F45 Member]

Protein powder can be a great (and convenient) tool to assist with overall protein intake, but it isn’t always necessary! Overall, if you’re eating a varied and balanced diet, you are likely getting the protein and other nutrients you need from food alone.
If you are using a protein powder, make sure that it undergoes third party testing, like NSF certified products. Check out our official supplement partner for great protein powder options here.

It’s important to note how unique protein needs are and if you’re not sure how to determine your protein needs or want to make sure you’re consuming enough, reach out to your medical provider.

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Have I had enough water? - [F45 Member]

Fluid needs vary based on factors like age, sex, activity level, and overall health. For example, pregnant and breastfeeding mothers have higher water needs, while people with certain medical diagnoses like renal or heart disease have totally different fluid needs.

The AI (adequate intake) for water consumption has been determined for overall generally healthy people based on age and sex.

According to the Academy of Nutrition Dietetics, that looks like:

11.5 cups per day for women, and for men about 15.5 cups. These estimates, however, include fluids consumed from both foods and beverages, including water. You typically get about 20% of the water you need from the food you eat.

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What does F45 believe when it comes to nutrition? - [F45 Member]
- F45 recommends a balanced approach to nutrition including a variety of nutrients,
vitamins, and minerals. The nutritional principles that underpin the F45 Challenge are
evidence based and distinguish the F45 Challenge from unsustainable fad
diets. We aim to equip our members with the knowledge and confidence to make
positive and sustainable health changes during challenge and beyond.
- There is no one size fits all approach to nutrition. It's important to remember that
nutrition and energy needs are individualized related to medical history, health status,
goals, and more. It's always recommended to consult with your MD and/or RD when
making nutrition and/or lifestyle changes.
- F45 advocates a positive relationship with food and no food group should be
unnecessarily excluded (food allergies and certain medical diagnoses must be taken
into consideration by the individual.)

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Do I need to avoid/limit certain food/drinks during Challenge? - [F45 Member]

A wide variety of foods including protein, fat, carbohydrates & fiber, should be eaten every
day. Having each of these components at (most) meals ensures satisfaction, allows the
body to lean into its natural hunger/fullness cues, build body trust, and supports
health and performance goals.

Cutting out your favorite foods isn’t sustainable and often leads to putting that off-limits food on a pedestal (only to desire it even more!).

Enjoy plenty of lean proteins, grains, healthy fats, and fruits/veggies, and limit (notice we aren’t saying cut out) saturated fats, added sugar, excess salt, and alcohol.

Erythritol (a type of sugar alcohol) shall be avoided due to evidence-based research that
indicates risk of negative impacts on health when consumed.

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