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Nutrition Tips to Maximize Results for Your Clients
You probably already know that proper pre-and post-workout nutrition is key to peak athletic performance. Still, healthy eating during long or particularly grueling workouts also helps improve recovery and performance:
- reduced inflammation and muscle soreness after exercise;
- muscle mass preservation for a long time;
- improving immunity;
- reduced fatigue.
It would be best to eat in small portions during personal training – to maintain balance five times a day (three main meals and two snacks in between);
- the interval between meals should not exceed three hours;
- breakfast should be hearty, and dinner should be light, so foods high in fat and carbohydrates should be moved to the morning and afternoon.
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Important: Nutrition and Medical Problems in Training
When giving your clients nutritional recommendations before and after training, you need to keep in mind that there are no clear rules that suit absolutely everyone. All organisms are not identical. Each person digests the same foods differently. Everyone’s training goals are different.
To create the optimal diet, it is necessary to take into account many factors:
- personal preferences;
- the state of the gastrointestinal tract;
- food intolerance;
- hormonal status;
- training regimen;
- sleep and wakefulness;
- workload outside of training time, and so on.
If you are looking for a universal nutrition scheme for your clients’ workouts, let’s say right away: there is none. The weight loss diet must be selected individually, but some general principles can be considered.
Nutrition tips that every fitness and nutrition coach should use
What to care about while training:
Water. Even the loss of 1% of fluid from body weight significantly reduces the body’s performance and reduces endurance and strength. That is, training becomes less effective. The higher the body temperature, the more liquid athletes need.
Electrolytes. Make sure your clients don’t just drink water; they also need electrolytes. A good intake per hour is 500-750 ml of water with dissolved electrolytes.
It would help if you also considered the following factors to supplement your clients’ workouts with healthy nutrition.
What to eat before fitness
When choosing what to eat before fitness, give preference to healthy eating like protein meals with low-calorie content and consume them no later than one to two hours before exercise. But fatty foods before training should be avoided.
If the standard oatmeal with boiled chicken breast is on athletes’ tables every day, it’s time to reconsider their approach to menu formation. And pay attention to other products, the benefits of which we often forget before intensive training. The formula for proper pre-workout nutrition:
- Peanut paste
- Brown rice
- Fresh greens
- Greek yogurt
- Soft meat: chicken, turkey, veal
- Cottage cheese
- 1 hard-boiled egg
It will be useful to drink 200-250 ml of tea without milk, sugar, and mineral water without gas.
One hour before the workout nutrition tips
Some consider something lights before a workout. One problem: the less time left before the start, the faster it is needed to digest food. Therefore, it is better to consume something liquid like a smoothie.
- 1 spoon of protein powder;
- 1 cup of vegetables (spinach is great in smoothies);
- 1 cup of carbohydrate foods (bananas);
- 1 teaspoon of fatty foods (nut seeds or flax);
- water or unsweetened almond milk.
They need to be careful with fruit juices. Many athletes drink them just before intense physical activity and do not observe any problems. Others have pain in the intestines, provoked by a high content of fructose. In this case, drinking fresh juices is not before the workout itself, but 3 hours before it. And have a snack before the exercises themselves with an apple or a banana.
What to eat during training
Fitness and nutrition don’t mix well – it’s better to give preference to water drinking. It is necessary to drink water during the training, carefully monitor your client’s condition, and pay attention to dehydration signs: dry mouth, dizziness, and severe fatigue.
During personal training, your clients need to drink every 15-20 minutes in a little sip.
Pay attention: They should not drink a lot of liquid during physical exertion not to overload the heart.
What to eat after a workout
It is desirable to have a minimum amount of fat during the weight loss diet. The body must replenish the energy spent, so athletes are recommended to take protein-carbohydrate food – the “carbohydrate window” after 40-100 minutes. It will help restore muscles, satiate, speed up metabolism, and replenish glycogen repletion.
After 4 p.m., reduce the calorie content of food, even if a high-intensity workout is planned for the evening. Be sure to drink enough water after it to make up for the loss of intracellular fluid.
Healthy eating should include:
- scrambled eggs, boiled meat, or fish;
- complex carbohydrates – whole grain pasta or bread, baked potatoes, brown rice;
- acidic natural juice – cranberry, grape, orange (diluted with water).
For two hours after the end of the workout, it is recommended to avoid using any caffeine products: coffee, tea, chocolate, cocoa, and even chocolate-flavored protein shakes.
Caffeine interferes with insulin function by preventing glycogen from reaching the muscles and liver. In addition, the body cannot use protein to repair muscle fibers. That is, before training, coffee is only good, after – it is impossible for two hours.
A few more nutrition tips:
You should recommend that your clients aim to consume carbohydrates, protein, water, and electrolytes slowly over every hour, rather than all at once, to maintain consistent blood sugar levels and hydration status. The second benefit of slow eating is to reduce the risk of gastrointestinal disorders.
- If they’re so tired and lost their appetite, they need to grab something carb-based: oatmeal cookies, fruit muffins, or fruit salad with oatmeal.
- You can advise clients on a course of multivitamin preparations. They restore performance during increased physical exertion. But before taking them, they need to consult a doctor.
- After training, they need to drink to replenish the reserves of lost fluid. Let the client weigh themselves before and after class, then drink 2-3 cups of liquid within two hours of finishing personal training to replace every 0.5 kg of body weight lost.
- Tell your clients to try different foods or supplements and see what works best for their bodies to prevent gastrointestinal disorders.
Examples of menus for fitness exercises
To find the right balance between fitness and healthy eating for your clients, you need to help them choose healthy foods. It should saturate and replenish the loss of vitamins and nutrients but do not give a feeling of heaviness.
To make it easier to navigate, provide examples of universal dishes for those involved in fitness:
- While dieting, omelets with stewed vegetables, whole-grain toast, nuts, or nut butter are recommended for breakfast. They can choose oatmeal or porridge, boiled brown rice with chicken breast, and low-fat steak.
- They should choose soups on light broths for lunch with cereals, meat, fish with a vegetable side dish, and sour-milk products, including cheese.
- Complex carbohydrate cereals, low-fat cottage cheese, poultry, seafood, a mixture of berries, and rose hips are suitable for dinner.
The weight loss diet should be dominated by:
- lean meat – chicken, veal, turkey;
- fish rich in Omega-3 acids and seafood, which are rich in protein and trace elements;
- eggs – only protein to lose weight;
- green vegetables – spinach, cucumbers, cabbage, celery (but be careful with avocados, they are healthy but high-calorie);
- seasonal fruits and berries with a low glycemic index – apples, strawberries, etc.;
- vegetable oils, nuts, and seeds (in small quantities);
- low-fat dairy products, milk 2-5% fat;
- bran bread, whole grain pasta;
Whole Food Options:
- Eat highly digestible fruits like bananas;
- Dried fruits such as raisins;
- Soaked finely ground oats;
- Mixed protein smoothie with fruits;
- White bread sandwich with jam or peanut butter.
Supplement options for weight loss:
- Other high-quality carbohydrate supplements
- 500-750 ml of water with 1 tsp. maple syrup and a pinch of salt
- 500-750 ml of water with the addition of a high-quality electrolyte (containing potassium and sodium)
The main purpose of a diet is to fill the body with vitamins, nutrients, and minerals. Reviews of those who correctly follow this technique are only positive. But even with such healthy diets, it is important to proceed carefully. Before a weight loss diet, it is better to consult a healthcare professional if there are any chronic diseases or pathologies of internal organs.
If you have more questions about nutrition, you can consult with our specialist and learn about our metabolism improvement techniques. Our FitWell Content team could recommend appropriate dietary options and physical exercises to provide better consumption of nutritional elements.
A toned body with relief muscles results from training and proper nutrition. Diet plays an important role in both weight loss and muscle gain. Without following the nutrition rules, both before and after training, even the most intense loads will not help achieve the desired results.
The main source of the body’s energy is slow carbohydrates. These are oatmeal, brown rice, durum wheat pasta, and wholemeal bread.
In addition to alcohol, spicy and fatty foods, sweets, and baked goods, it is not needed to eat:
In addition to the obligatory 2 liters of water per day, each athlete must also remember the drinking regimen before and during training.
600 ml of water 2 hours before the start of classes;
250 ml during warm-up;
250 ml every 10-20 minutes of training, depending on its intensity.
The main rule of a fitness diet for weight loss is fractional nutrition: 4-5 times a day and maintaining water balance. Consuming enough water directly affects the effectiveness of training and the body’s condition.