Congratulations on taking the first step toward turning your passion into your career. We're here to help you succeed! For any questions, reach out to 805-876-9924, and a real ISSA trainer will be in touch. FITNESS NUTRITION First Edition Rev. 2/2021 $0/53*#65034 Daniel Gastelu .4 .'4 *44"1SPGFTTPS%JSFDUPSPG/VUSJUJPOBM4DJFODFT &NFSJUVT BOE*44"&MJUF5SBJOFS /+ Erin A. Mahoney ."$15 711SPEVDU *44" 4DPUUTEBMF "; Jennifer Scott .4 $15 -FBE1SPEVDU%FWFMPQFS *44" 4DPUUTEBMF "; Vanessa Porter #4 /VUSJUJPO1SPEVDUJPO.BOBHFS *44" 4DPUUTEBMF "; Kelly Fortis ."$15 (JMCFSU "; Sean McGovern 1IPFOJY "; John Metzger .4 (MFOEBMF "; Adam D. Seal 1I% 4BO-VJT0CJTQP $" Jason M. Vaught .'4 7FOUVSB $" $0/53*#65034 Elite Editing #BMUJNPSF .% Pineapple Media .BSLFUJOHBOE%FTJHO4PMVUJPOT XXXQJOFBQQMFNFEJBDB 5PSPOUP 0/ Official courTFUFYUGPS*44"T'JUOFTT/VUSJUJPO $PQZSJHIU¥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or scientific accuracy of this inforNBUJPO OPSEPFTJUXBSrant the fitness PGUIFJOGPSNBUJPOGPSBOZQBSUJDVMBSQVSQPTF5IFJOGPSNBUJPOJTOPUJOUFOEFEGPSVTF JODPOOFDUJPOXJUIUIFTBMFPG BOZQSPEVDU"OZDMBJNTPSQSFTFOUBUJPOTSFHBSEJOHBOy specific products or brand names are strictly the responsibili UZPGUIFQSPEVDUPXOFSTPSNBOVGBDUVSFST5IJTTVNNBSZPGJOGPSNBUJPOGSPNVOQVCMJTIFETPVSDFT CPPLT SFTFBSDI KPVSOBMT BOEBSUJDMFTJTOPUJOUFOEFEUPSFQMBDFUIFBEWJDFPSBUUFOUJPOPGIFBMUIDBSFQSPGFTTJPOBMT*UJTOPUJOUFOE FEUPEJSFDUUIFJSCFIBWJPSPSSFQMBDFUIFJSJOEFQFOEFOUQSPGFTTJPOBMKVEHNFOU *GZPVIBWFBQSPCMFNPSDPODFSOXJUI ZPVSIFBMUI PSCFGPSFZPVFNCBSLPOBOZIFBMUI fitness ,PSTQPSUTUSBJOJOHQSPHSBNT TFFLDMFBSBODFBOEHVJEBODF from a qualified health care professional. *44"]'JUOFTT/VUSJUJPO] 46#+&$54 $07&3&% FITNESS NUTRITION 'PPE4FMFDUJPO "OJNBM$FMMT )VNBO0SHBO4ZTUFNT BOEUIF%JHFTUJWF4ZTUFN .BDSPBOE.JDSPOVUSJFOUT 7JUBNJOT .JOFSBMT BOE)ZESBUJPO #FIBvior Modification Stages and Strategies $MJFOU"TTFTTNFOUT 4FUUJOH&GGFDUJWF(PBMT /VUSJUJPO$PBDIJOH#VTJOFTT 4VQQMFNFOUBUJPO 1SPEVDU-BCFMTBOE$MBJNT %JFUBSZ(VJEFMJOFTBOE5SFOET /VUSJUJPOGPS4QFDJBM1PQVMBUJPOT *44"]'JUOFTT/VUSJUJPO] TABLE OF CONTENTS $)"15&3]INTRODUCTION TO STRENGTH AND CONDITIONING NUTRITION r )PX)VNBOT4FMFDU'PPE r 'VODUJPOBM'PPET r $VMUVSF &DPOPNJDT BOE3FMJHJPO CELLS, ORGAN SYSTEMS, AND DIGESTION r $FMM$PNQPTJUJPO r 5IF%JHFTUJWF4ZTUFN 9 19 METABOLISM AND ENERGY BALANCE 51 r /VUSJUJPOBOE&OFSHZ#BMBODF r $FMMVMBS&OFSHZ$VSSFODZ r $POWFSUJOH"51JOUP&OFSHZ r 5IF&OFSHZ4ZTUFNT CARBOHYDRATES 75 r $BSCPIZESBUFT r 5IF3PMFPG(MZDPHFOJOUIF#PEZ r $BSCPIZESBUF%JHFTUJPO r (MZDFNJD*OEFY r (MZDFNJD-PBE r 'PPE4PVSDFTPG$BSCPIZESBUFT r 3FDPNNFOEFE%JFUBSZ"MMPXBODFTGPS$BSCPIZESBUFT r $BSCPIZESBUFTBOE"UIMFUFT PROTEIN r 1SPUFJO r 5IF3PMFPG1SPUFJOJOUIF#PEZ r "NJOP"DJET r "NJOP"DJE3FWJFX r 1SPUFJOT "NJOP"DJET BOE&OFSHZ r 5IF2VBMJUZPG1SPUFJOT r 1SPUFJO%JHFTUJPO r 'PPE4PVSDFTPG1SPUFJO r 3FDPNNFOEFE%JFUBSZ"MMPXBODFTGPS1SPUFJO r 1SPUFJOBOE"UIMFUFT FATS r 'BUT r 5IF3PMFPG-JQJETJOUIF#PEZ r &TTFOUJBM'BUUZ"DJET r /POFTTFOUJBM'BUUZ"DJET r %JHFTUJPOPG'BUT r /VUSJUJPOBM4PVSDFTPG'BUT r 3FDPNNFOEFE%JFUBSZ"MMPXBODFT *44"]'JUOFTT/VUSJUJPO] 93 115 VITAMINS r 7itamin Classifications r 'BU4PMVCMF7JUBNJOT r 8BUFS4PMVCMF7JUBNJOT r 7JUBNJO-JLF$PNQPVOET r %JFUBSZ(VJEFMJOFTGPS7JUBNJOT MINERALS r .BKPS.JOFSBMT r .JOPS.JOFSBMT r &MFDUSPMZUFT WATER AND HYDRATION r 8BUFS r 5IF3PMFPG8BUFSJOUIF#PEZ r %JHFTUJPOBOE"CTPSQUJPOPG8BUFS r %JFUBSZ4PVSDFTPG8BUFS r )ZESBUJPOBOE"UIMFUFT THE ROLE OF THE NUTRITION COACH r 8IBU*T/VUSJUJPO$PBDIJOH r 4DPQFPG1SBDUJDF r 3FGFSSJOH$MJFOUT r 2VBMJUJFTPGBO&GGFDUJWF/VUSJUJPO$PBDI r &UIJDBM$POTJEFSBUJPOTPGB/VUSJUJPO$PBDI STAGES OF CHANGE AND MOTIVATIONAL INTERVIEWING r 5IF4UBHFTPG$IBOHF.PEFM r %FUFSNJOJOH.PUJWBUJPO r 5IF&MFNFOUTPG.PUJWBUJPO r .PUJWBUJPOBM*OUFSWJFXJOH4USBUFHJFT CLIENT ASSESSMENT AND GOAL SETTING r "TTFTTNFOUT r 4FUUJOH(PBMT r (PBM4FUUJOH4UFQT r 'PSNT 137 163 191 207 223 245 BUSINESS IN NUTRITION COACHING269 r 4UZMFTPG/VUSJUJPO$PBDIJOH r 8SJUJOHB#VTJOFTT1MBO r #VJMEJOHB$MJFOU-JTU r $PNNPO#VTJOFTT.JTUBLFTUP"WPJE DIETARY GUIDELINES r 1VSQPTFPG%JFUBSZ(VJEFMJOFT r 'JWF'PDVT"SFBTPGUIF%JFUBSZ(VJEFMJOFT r 5IF'PPE1ZSBNJEUP.Z1MBUF r .Z1MBUF5PPMTBOE3FTPVSDFT PRODUCT AND SUPPLEMENT LABELS AND CLAIMS r "MM'PPET"SF/PU&RVBM r 5IF3JTFPG%JFUBSZ4VQQMFNFOUT r 'PPEWFSTVT4VQQMFNFOUT r 'PPEBOE4VQQMFNFOU-BCFMJOH r 5IF'%"BOEUIF'FEFSBM5SBEF$PNNJTTJPO r 'PPEBOE4VQQMFNFOU$MBJNT r 0SHBOJD"HSJDVMUVSFJOUIF6OJUFE4UBUFT SUPPLEMENTS 285 295 321 r 8IBU*TB%JFUBSZ4VQQMFNFOU r 7JUBNJOTBOE.JOFSBMT r 4QPSUT/VUSJUJPO r 8FJHIU.BOBHFNFOU NAVIGATING SUCCESSFUL AND TRENDING DIETS 331 r Defining “Diet” r 'BE%JFUT r $VSSFOU5SFOEJOH%JFUT r /BWJHBUJOHB4VDDFTTGVM%JFU r 5IF.PTU&GGFDUJWF%JFUT SPECIAL NUTRITION SCENARIOS r #FZPOEUIF4DPQFPG1SBDUJDF r )FBMUI.BOBHFNFOU r -JGF4QBO$POTJEFSBUJPOT r 'PPE"MMFSHJFTBOE)ZQFSTFOTJUJWJUJFT r 0UIFS4QFDJBM4DFOBSJPT REFERENCES 359 394 *44"]'JUOFTT/VUSJUJPO] $)"15&3 NUTRITION -&"3/*/(0#+&$5*7&4 ]%FTDSJCFIPXIVNBOTTFMFDUGPPET ]&YQMBJOUIFUZQFTPGGVODUJPOBMGPPET 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