We’ve all heard the phrase “You are what you eat.” But this old axiom tells only part of the story. While this is 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 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
- 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 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
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.
For $60 this program includes:
- 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
- Reassessment Session – $20
- Shopping Trip (with purchase of package) – $20
How to pay for Nutrition Coaching:
- Click the link to be taken to Tarleton Marketplace
- Find Nutrition Coaching
- Find the package you are looking to purchase and add it to your cart
- Go to your cart and follow the instructions to make the purchase