We've all heard that "You are what you eat." But this old axiom tells only part of the story. While correct nutrition is essential to a proper fitness training program, it's also critical to consider HOW you eat. ISSA's Sports Nutrition Certified Coaches can teach you necessary concepts like: meal frequency, macronutrient ratios, specificity to athletic objectives, and periodizing caloric intake.
Whether you are a weekend warrior, competitive athlete, or just new to working out, ISSA's Sports Nutrition Certified Coaches can vastly improve your training programs.
Incorporating a scientifically sound diet and a proper nutrition regimen can radically increase the effectiveness of your fitness training objectives-resulting in more lean mass, less body fat, and greater energy levels. Through ISSA's Nutrition Certified Coaching program you will learn the science behind nutrition and its effects on performance, muscle growth, and fat loss.
With the skills learned from the Nutrition Coaching sessions you will be amazed with your results from this integrated approach to nutrition and fitness.
Nutrition Breakdown
There are 3 macronutrients that your body needs to function properly (carbs, fats, proteins)
Different body types need different amounts of macronutrients
Depending on your body type, carbs should consist of 45%-65% of your total calories
Fruits and veggies are a great source of carbs. You need at least five fruits and vegetables every day
Fats have the highest caloric value at 9 calories per gram
You have to burn 3500 calories to lose 1 pound of fat
Don’t be scared of eating healthy fats (Avocado, nuts, olive oil…)
Avoid saturated and trans fat
Muscle burns fat
Keep fat intake below 30% of your total calories
Proteins have 4 calories per gram
Amino acids are the building blocks of proteins. You can consume individual amino acids to elicit targeted effects
The average adult should intake .8g of protein per kg of body weight each day
Protein is vital for muscle repair after exercise
Low protein consumption causes the body to break down muscle to use as energy
Protein provides the most satiety
A serving of meat should be the size of your palm
Water is an essential nutrient
Drink at least half your body weight in ounces of water
Sodium (salt) causes water retention so intake should be limited
Alcohol causes dehydration
A lower post-exercise body weight is due mostly to water loss and needs to be replaced
You can infuse fruit in water to improve the taste
Natural/the real thing is ALWAYS better than artificial
Read food labels!
Stay away from ‘white’ foods (potatoes, breads, pastas…)
Shop on the outside of the grocery store
Buy foods that can spoil, these are the most natural
Avoid MSG
Fresh > Frozen > Canned
Avoid processed foods
Micronutrients consist of vitamins and minerals.
Micros are not naturally produced in the body. We have to get them from our diet
Unless otherwise directed, take vitamins and supplements with food
Nutrition Programs
Targeted advice based on wellness needs/goals with 1hr consultation. Evaluation of your current eating habits and nutritional status with personalized dietary recommendations based on your goals.
Full Nutritional Assessment
Daily caloric needs calculation
Nutritional Recommendations
Goal setting
Suggested food list to achieve daily macro recommendations
$25
Basic guide for nutrition advice, healthy living and simple strategies to meet your dietary needs
Food intake analysis
Body fat percentage testing
Personalized macro modulation
Customized goal setting with complete meal planning break down
1 assessment meeting and 1 coaching session and re-assessment
$40
This service is tailored to the busy college student who wants to shed pounds while eating healthfully. The goals are to make healthy lifestyle changes and educate the student about eating properly --- this is NOT a crash diet.
Features include:
Food intake analysis
Personalized caloric needs assessment for current weight and goal weight
Customized macro modulation for optimal weight loss
Assistance in creating a meal plan to achieve daily macro recommendations
Eating schedule
Goal Setting
Pre and Post testing (body fat, measurements, etc)
Nutritional and Lifestyle strategies for weight loss and maintenance
1 assessment meeting and 1 coaching session with dietary re-assessment and adjustments and 1 grocery shopping assistance trip
