Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
Fitness Nutrition
John Berardi, PhD
DISCLAIMER OF WARRANTY
This text is informational only. The data and information contained herein are based upon information from various published and unpublished sources that represents training, health, and nutrition literature and practice summarized by the
author and publisher. The publisher of this text makes no warranties, expressed or implied, regarding the currency, completeness, or scientific accuracy of this information, nor does it warrant the fitness of the information for any particular
purpose. The information is not intended for use in connection with the sale of any product. Any claims or presentations
regarding any specific products or brand names are strictly the responsibility of the product owners or manufacturers.
This summary of information from unpublished sources, books, research journals, and articles is not intended to replace
the advice or attention of health care professionals. It is not intended to direct their behavior or replace their independent
professional judgment. If you have a problem or concern with your health, or before you embark on any health, fitness, or
sports training programs, seek clearance and guidance from a qualified health care professional.
AUTHORS
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TABLE OF CONTENTS
Preface: How to Use This Text, viii
The Cell, 21
Organism, 21
Cellular Proteins, 35
Summary, 38
Summary, 18
Cellular Components, 28
Summary, 206
Summary, 126
Minerals, 193
Summary, 146
Summary, 260
Summary, 280
Individualization, 346
Summary, 364
Summary, 306
Summary, 380
Lesson Plan 8:
Understanding Energy Balance, 454
Summary, 456
Appendixes, 457
Glossary, 465
Summary, 400
References, 479
Introduction at a Glance
Nutrition as a Limiting Factor; page 2
Good Nutrition Defined; page 4
How You Can Help Clients Improve Their
Nutrition; page 11
Your Scope of Practice; page 12
Applying Nutrition Technologies; page 15
Summary; page 18
INTRODUCTION:
WHAT IS GOOD NUTRITION?
Key Terms
limiting factor
genetics
energy balance
calorie density
nutrient density
satiation
health
ergogenic
body composition
social-support system
performance
cross-referral system
outcome-based
laws of thermodynamics
To really achieve great results with a client, you only need to master one crucial skill: the ability to find your clients limiting factors and remove them.
That one skill will take you from being a good coach to being a great coach.
From a student to a master. That one skill alone will generate more business
than you can handle and produce better results than you ever thought possible. Find their weakness. Find whats holding them back. Find whats keeping
them from succeeding. And fix THAT.
Now, when it comes to specific limiting factors, there can be a lot of them.
More, in fact, than we could likely cover individually in this manual. After all,
there are lots of people out there with lots of different genotypes, lots of different lifestyles, and lots of different ideas about whats good for them and
whats not. However, if you look at peoples limiting factors in terms of their
ability to be healthy, to lose fat, and to gain muscle, there are really only three
big picture limits: 1) their genetic makeup, 2) their physical activity patterns,
and 3) their nutritional habits. Everything else really just falls into one of these
three categories, doesnt it?
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problems. They probably move too little and eat too much (or at least, too
much of the wrong stuff). As discussed above, you should absolutely get them
moving more; thats a prerequisite. But, as also discussed, getting them to
move more for three, four, or five hours per week isnt usually enough. If this
is true (and it is), their real limiting factor must lie beyond their exercise. Its
not their genes. Its not their training program. Its what theyre eatingand
sometimes more importantly, what theyre not eating. Their limiting factor is
their nutritional habits.
energy balance: The relationship between all sources of
energy intake and energy output. An organism is said to be
in energy balance when energy flow into the body and out
of the body is equal. This is
often evidenced by a stable
body weight.
Whether your client wants to gain muscle, lose fat, live healthily, or even compete at the highest levels of sport, the limiting factor is almost always nutrition.
Poor nutrition is what holds clients back. And good nutrition is what will move
them forward. Good nutrition is what will feed muscle and shed fat. Its what
will improve nearly every measurable health marker. Its what will drastically
improve recovery and mood so they can exercisewhether its purposeful or
just part of their daily lifestyleharder, longer, and more frequently. Good
nutrition is what will get them the body they never thought they could have.
laws of thermodynamics:
The laws of thermodynamics
describe the specific principles
that govern energy exchange
including heat exchange and
the performance of work.
Figure I.1 Stable weight requires a balanced relationship between energy in and energy out, in the form of calories.
non-survival functions including reproductive function, metabolic function, brain function, and more.
Of course, on the other hand, weve got positive
energy balance and its consequences. Overfeeding
(and/or under exercising) has its own host of repercussions not only in terms of weight gain but in
terms of health and cellular fitness. With too much
overfeeding, plaques can build up in our arteries,
blood pressure can increase, blood cholesterol can
increase, we can become insulin resistant and begin
to suffer from diabetes, we can increase our risk for
certain cancers, and the list goes on.
So, in the end, the take home point here is that good
As you might imagine, the best combination of nutrient and calorie density for
improving health and promoting fat loss is a diet high in nutrient dense foods
(a lot of nutrients per calorie) and low in calorie dense foods (few calories per
gram of food weight). Such a diet would promote the following benefits:
Easily controlled calorie intake (without calorie counting)
Longer periods of satiation after meals
Difficulty overeating
A higher total essential nutrient intake
More essential nutrients per volume food
Also note that if someone is interested in weight or muscle gain, the recommendation above might be altered in favor of high nutrient dense, high calorie
dense foods. This would allow for increases in both nutrient intake and calorie
intake, both essential for gains in lean mass and total body weight.
Table I.1
Key nutrients found per 100 calories of sample foods.
The higher the nutrient value per 100 calories, the more nutrient dense the food. The lower the nutrient
value, the less nutrient dense the food.
Food
Protein
Fiber
Iron
Zinc
Thiamin
Riboflavin
Niacin
B6
B12
Spinach
14g
10g
12.5mg
2.5mg
0.4mg
0.9mg
3.3mg
0.9mg
Lean Beef
14g
1.4mg
3.2mg
0.1mg
0.1mg
1.9mg
0.1mg
1.2mg
Bagel
3.8g
2.2g
1.3mg
0.3mg
0.2mg
0.1mg
1.7mg
0.1mg
6.7g
0.1mg
0.8mg
0.1mg
0.3mg
0.2mg
0.1mg
0.7mg
Soda
0.1g
0.1mg
Yes, a large majority of your clients are working out with aesthetics in mind.
They want to lose fat, gain muscle, achieve a flat stomach, and generally look
great naked. Often, as a result of these strong motivators, they can easily be
lured into a world of powerful drugs, invasive and risky surgeries, and ridiculous crash diets. Yet these strategies, while sometimes improving the way your
clients look in the mirror temporarily, can sacrifice the clients health and well-being in the
long run. So rather than focusing soley on body
composition as an outcome, its incumbent on
you to also focus on improving a clients health
and performance as well. Therefore, the strategies you employ should be those that also act to
reduce blood lipids, increase insulin sensitivity,
reduce diabetes risk, increase good cholesterol,
reduce body fat percentage, and increase lean
body mass. In addition to boosting health and
body composition, recommendations should
also be in place to help your clients improve performance, regardless of
whether theyre elite athletes or people who only watch such athletes on TV.
This means targeting everything from improved energy levels, stamina, and
the like to working toward improvements in athletic performance at the elite,
world-class level; it all depends on your clients goals and activities.
Performance
Health
Body Composition
Figure I.2 Good nutrition resides in the intersection between health, performance, and body composition.
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Table I.2
Food Group Servings: Perceived, Average Daily Consumed, and Recommended by Age Group
Females 19-24
Perceived
Consumed
Females 25-50
Perceived
Consumed
Females 51+
Perceived
Consumed
Males 19-24
Perceived
Consumed
Males 25-50
Perceived
Consumed
Males 51+
Perceived
Consumed
Other
Grains
Fruits
Vegetables
Milk
Meat, etc.
3.2
4.2
2.6
0.8
2.6
1.7
3.2
1.2
3.5
1.6
2.2
3.0
2.9
4.6
2.2
0.8
2.5
2
2.3
1.0
3.0
1.7
2.1
3.2
2.5
4.7
2.4
1.5
2.6
2.2
2.1
1.0
2.7
1.7
1.6
3.1
2.9
5.5
2.1
0.6
2.2
2.3
3.1
1.6
3.7
2.3
2.1
4.1
2.9
5.9
2.2
0.9
2.4
2.5
2.2
1.2
3.4
2.5
2.1
4.0
2.7
6.2
2.2
1.3
2.5
2.7
2.1
1.1
3.1
2.4
1.7
4.5
social-support system: A
network of individuals that
provides positive feedback,
constructive criticism, and
encouragement toward our
lifestyle choices.
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your clients in a big way. In gaining a clients trust this way, the advice and
support you give can quite literally change their life. Here are two things that
will help you prepare for this responsibility:
1. Keep Up-To-Date. Its incumbent upon you as a trainer to be prepared for servicing your clients needs by keeping up-to-date on reliable information pertaining to exercise, nutrition, supplements, and
health in general. Of course, its impossible to have a high level of
specialty knowledge in each area. However, thats not required; a
working knowledge should be sufficient.
Of course, it is true that the domain of the personal trainer is limited with
respect to nutrition. Technically, in many North American states and
provinces, anyone can make general nutritional suggestions. However offering
Medical Nutrition Therapy (i.e., prescribing nutrition for a variety of health
conditions and illnesses) is another story.
For example, certain states have statutes that include an explicitly defined
scope of practice. In these states, performance of the profession (Medical
Nutrition Therapy) is illegal without first obtaining the dietitian credential
Many states have regulations that govern nutritional counseling. Familiarize yourself with the statutes in your state.
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difference between recommending certain breakfast
foods for general good health in a type II diabetic
and recommending the same breakfast foods for
controlling blood sugar? Well, in the case of gray
areas, the decision is made by the state, so its best to
check your states laws, rules, and regulations regarding nutritional recommendations.
Now, in plain language, Ill be completely candid
here. The likelihood of a trainers getting in trouble
for making general nutritional suggestions to otherwise healthy clients is low. And this is why the best
trainers, those with nutrition continuing education
credits such as those obtained in this course, often
make suggestions related to optimal rest, hydration,
and food intake. Such topics directly relate to gym
performance and usually include recommendations
for adequate sleep (7 to 9 hours per night), adequate
hydration (6 to 12, eight-ounce cups per day), preworkout nutrition (a light meal within an hour or so
of training), and post-workout nutrition (usually
some protein and carbohydrate nutrition). Further,
trainers often make suggestions to support in-thegym weight loss and muscle-gain efforts, providing
ideas or education on the following topics:
1. Calorie management strategies such as eating less, eating more filling foods, avoiding
calorie-dense drinks and snacks, etc.
2. Good food selection strategies such as
choosing whole grains over processed
carbs, choosing complete protein sources,
choosing water over pop, etc.
3. Good food timing strategies such as eating
in and around the workout, eating breakfast, not eating a large meal right before
bed, etc.
4. Suppplement suggestions/information such
as which vitamins, minerals, and other
essential nutrients (protein, fat, etc.) may
be useful
5. Healthy lifestyle choices such as meal
options for breakfast, lunch, and dinner,
alternative snack suggestions, and planning for upcoming social events
The eight steps outlined above represent a logical system of interacting with
clientsfrom preparation for the first meeting to continuing education and
support. They help systematize the coaching process so that every client gets
the attention, education, and support they deserve. During this course youll
learn about each step and be provided with tools that ensure a successful
coaching environment.
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your clients. Finally, it is designed to teach you the practical, step-by-step
approach sports nutritionists use to get optimal results.
To this end, in addition to a descriptive treatment of nutrition, well walk you
through the actual steps sports nutrition practitioners use to prepare for, evaluate, and make recommendations for clients. As you work your way through
the course, youll find that each step is accompanied by the sub-steps, descriptions, tables, and summary charts required to implement each step. And in the
end, you should walk away from this course with both a better understanding
of exercise nutrition and with a complete understanding of the tools used in
systematically delivering detailed nutritional recommendations.
It is important, though, to note that successful completion of the course examination will not qualify you as a registered dietitian, licensed dietitian, or
licensed nutritionist. (Each state has individual rules and regulations about
nutrition licensure; check with your particular state to ensure you are following legal protocol.) Nor will this course allow you to provide nutrition therapy. Instead, this course will provide you with continuing education in the field
of nutrition. It will enhance your credibility and your skill set. And it will help
you overcome the biggest limiting factor your clients face day-in and dayoutpoor nutrition.
same result, I think its more important to focus on the similarities. Indeed, perhaps the differences arent all that
important, and the results lie in the similarities.
So, what are the similarities? Well, the biggest one, the reason why my client got results with a low carb diet, a low
fat diet, and a balanced macronutrient diet, is the fact that
all three plans forced him to follow the first rule of good
nutrition. All three plans, in conjunction with his exercise
plan, forced him to control his energy balance. You might
recall that it takes a negative energy balance to achieve
weight loss. And if someone achieves successful weight loss
with each of these plans discussed here, it must be due to
the negative energy balance, not the lack of carbs or the
reduction of fat or a specific macronutrient ratio. So how
do all three create a negative energy balance? Heres how:
1. The very process of following a weight loss plan
tends to reduce calorie intake, helping decrease
energy in and helping to shift the body toward a
more negative energy balance.
2. Exercise programs also help to contribute to the
negative energy balance by helping to increase
energy out.
3. The Atkins and Ornish plans require dieters to
restrict their intake of either dietary carbohydrate or
dietary fat. And the Zone plan requires creating specific ratios of these macronutrientsratios which
lead to eating less total food.
I hope its now evident why my client had weight-loss success with the Atkins, Ornish, and Zone plans. It was the
negative energy balance that led to his short-term results,
not some magical, mythical macronutrient mix. However,
its also important to remember that all three experiments
ultimately failed; this guy had rebound weight gain each
time. And this weight gain was a result of several nonfood-related limiting factors. After giving up, he got offtrack, stopped exercising, and started eating poorly again.
However, it wasnt the food that caused thisit was a host
of lifestyle problems that triggered the relapse. Indeed, it
was only when, working with my team, he addressed these
factors that he changed his fundamental habits, and he
lost his excess body fat for good.
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SUMMARY
1. The best trainers are set apart by their unique ability to find
limiting factors in their clients progress and eliminate them.
2. Frequently, nutritional intake is the limiting factor for clients.
3. To help a client improve their nutrition, its important to
understand that good nutrition is based on: a) controlling
energy balance, b) improving nutrient density, c) finding the
intersection of good health, performance, and body composition, and c) honesty and outcome-based evaluation.
4. As a front-line health service provider, you may have to fulfill
many roles for your clients including the role of trainer, health
information provider, and social support network. With this
comes great responsibility but also a great opportunity to
change your clients lives.
5. The trainers scope of practice does not include dispensing
nutritional prescription, especially Medial Nutrition Therapy,
yet nearly all trainers are expected to help with their clients
eating plan. Its up to you and your State/Provincial regulatory
board to decide just how much information you can provide.
6. Trainers should establish partnerships with high-quality, local
nutrition partners (dietitians also certified in sport nutrition) to
refer clients to when necessary. Further, its essential to make
sure these partners follow a systematic nutrition approach,
such as the one outlined in this course.
7. When using nutrition technologies, a specific process should
be followed, one that is based on a logical workflow and timeline. This process will be taught in this course.
8. Upon completion of this course, you will not be a registered/licensed dietitian or nutritionist; but, you will be prepared to address many of the nutritional concerns your
healthy clients have.