Top fitness guru reveals 3 common nutrition mistakes people make before exercise | UK | News

A top fitness guru has revealed the three nutrition ‘fails’ people make before exercising. Sport and exercise expert, Dr. Amos Ogunkoya GP spoke out after a poll of 2,000 adults who exercise at least twice-a-week, revealed coffee, biscuits and even chocolate are on the list of things many consume before the gym as it gives them a ‘sugar boost’.

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.

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 going on a food tour offering free flapjacks and recipe inspiration across the UK.

It showed four in 10 admit they have no idea if what they’re eating is actually helping them exercise.

Pasta, energy drinks like Red Bull or Monster and sweets featured on the list of things people will snack on before they exercise.

Gen Z exercisers aged 18 to 29 are nearly three times more likely to reach for these sugary drinks than the average (13% versus five%).

When it comes to selecting a snack prior to physical activity, other than hydration, most look for a quick energy boost, convenience or something that’s easy to digest.

However, 27% of those polled via OnePoll.com often exercise on an empty stomach, while 46% are also likely to skip breakfast if they’re in a rush.

As such, 20% of respondents often experience energy crashes when they are unable to correctly fuel their body and a further 37% admitted this ‘sometimes’ happens. Aside from exercise, when it comes to their everyday life 20% said they often feel like they’re ‘running on empty’.

Following a workout the top three foods people will eat are fruit (26%), proteins such as eggs (19%) and whole foods (15%).

Most (76%) reckon they’ll nourish themselves enough after exercise but if they didn’t, it was due to lack of time, no appetite or being too tired.

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.”