nutrition coaching vegetables

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

Macros
  • There are 3 macronutrients that your body needs to function properly (carbs, fats, proteins)
  • Different body types need different amounts of macronutrients
Carbs
  • Carbs have 4 calories per gram
  • Carbohydrates are the body’s primary fuel source
  • Short, high-intensity exercise burns carbohydrates
  • 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
  • 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
  • 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
  • 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
Grocery Tips & Fad Diets
  • 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
Micro
  • 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

Healthy Eating Consultation

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 Macro Coaching

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
Healthy Weight Loss

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
  • $60
Add-ons
  • Reassessment Session – $20
  • Shopping Trip (with purchase of package) – $20