FITNESS NUTRITION
First Edition Rev. 2/2021
CONTRIBUTORS
Daniel Gastelu, MS, MFS,
ISSA Professor & Director of Nutritional Sciences
(Emeritus), and ISSA Elite Trainer.
NJ
Erin A. Mahoney, MA CPT
VP Product, ISSA
Scottsdale, AZ
Jennifer Scott, MS, CPT
Lead Product Developer, ISSA
Scottsdale, AZ
Vanessa Porter, BS
Nutrition Production Manager, ISSA
Scottsdale, AZ
Kelly Fortis, MA CPT
Gilbert, AZ
Sean McGovern
Phoenix, AZ
John Metzger, MS
Glendale, AZ
Adam D. Seal, PhD
San Luis Obispo, CA
Jason M. Vaught, MFS
Ventura, CA
CONTRIBUTORS
Elite Editing
Baltimore, MD
Pineapple Media
Marketing and Design Solutions
www.pineapplemedia.ca
Toronto, ON
Official course text for: ISSA’s Fitness Nutrition
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This text is informational only. The data and information contained herein are based upon information from various
published and unpublished sources that represent training, health, nutrition, and genetics literature and practice
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from a qualified health care professional.
ISSA | Fitness Nutrition | 3
SUBJECTS
COVERED
FITNESS
NUTRITION
Food Selection
Animal Cells, Human Organ Systems, and the Digestive System
Macro and Micronutrients
Vitamins, Minerals, and Hydration
Behavior Modification Stages and Strategies
Client Assessments
Setting Effective Goals
Nutrition Coaching Business
Supplementation
Product Labels and Claims
Dietary Guidelines and Trends
Nutrition for Special Populations
ISSA | Fitness Nutrition | 5
TABLE OF CONTENTS
CHAPTER 01 | INTRODUCTION TO STRENGTH AND CONDITIONING
NUTRITION
9
• How Humans Select Food
• Functional Foods
• Culture, Economics, and Religion
11
12
13
CELLS, ORGAN SYSTEMS,
AND DIGESTION
19
• Cell Composition
• The Digestive System
20
43
METABOLISM AND ENERGY BALANCE 51
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•
•
•
Nutrition and Energy Balance
Cellular Energy Currency
Converting ATP into Energy
The Energy Systems
CARBOHYDRATES
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•
•
•
•
•
•
•
75
Carbohydrates
76
The Role of Glycogen in the Body
81
Carbohydrate Digestion
82
Glycemic Index
86
Glycemic Load
88
Food Sources of Carbohydrates
88
Recommended Dietary Allowances for Carbohydrates 90
Carbohydrates and Athletes
91
PROTEIN
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•
•
•
•
•
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•
•
•
53
58
59
62
Protein
The Role of Protein in the Body
Amino Acids
Amino Acid Review
Proteins, Amino Acids, and Energy
The Quality of Proteins
Protein Digestion
Food Sources of Protein
Recommended Dietary Allowances for Protein
Protein and Athletes
93
94
96
98
99
107
107
109
111
113
113
FATS
115
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•
116
118
119
122
127
131
133
Fats
The Role of Lipids in the Body
Essential Fatty Acids
Nonessential Fatty Acids
Digestion of Fats
Nutritional Sources of Fats
Recommended Dietary Allowances
ISSA | Fitness Nutrition | 6
VITAMINS
•
•
•
•
•
Vitamin Classifications
Fat-Soluble Vitamins
Water-Soluble Vitamins
Vitamin-Like Compounds
Dietary Guidelines for Vitamins
MINERALS
• Major Minerals
• Minor Minerals
• Electrolytes
WATER AND HYDRATION
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•
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•
137
138
138
147
158
160
163
165
171
187
191
Water
The Role of Water in the Body
Digestion and Absorption of Water
Dietary Sources of Water
Hydration and Athletes
192
196
199
201
202
THE ROLE OF THE NUTRITION
COACH
207
•
•
•
•
•
What Is Nutrition Coaching?
Scope of Practice
Referring Clients
Qualities of an Effective Nutrition Coach
Ethical Considerations of a Nutrition Coach
STAGES OF CHANGE AND
MOTIVATIONAL INTERVIEWING
•
•
•
•
The Stages of Change Model
Determining Motivation
The Elements of Motivation
Motivational Interviewing Strategies
CLIENT ASSESSMENT AND
GOAL SETTING
•
•
•
•
Assessments
Setting Goals
Goal-Setting Steps
Forms
208
209
213
215
220
223
224
231
231
241
245
246
253
256
257
BUSINESS IN NUTRITION COACHING269
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•
•
•
Styles of Nutrition Coaching
Writing a Business Plan
Building a Client List
Common Business Mistakes to Avoid
270
273
279
283
DIETARY GUIDELINES
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•
•
•
Purpose of Dietary Guidelines
Five Focus Areas of the Dietary Guidelines
The Food Pyramid to MyPlate
MyPlate Tools and Resources
PRODUCT AND SUPPLEMENT
LABELS AND CLAIMS
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•
•
•
•
•
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All Foods Are Not Equal
The Rise of Dietary Supplements
Food versus Supplements
Food and Supplement Labeling
The FDA and the Federal Trade Commission
Food and Supplement Claims
Organic Agriculture in the United States
SUPPLEMENTS
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•
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•
285
286
288
290
293
295
296
296
297
298
306
307
318
321
What Is a Dietary Supplement?
Vitamins and Minerals
Sports Nutrition
Weight Management
322
324
325
329
NAVIGATING SUCCESSFUL
AND TRENDING DIETS
331
•
•
•
•
•
Defining “Diet”
Fad Diets
Current Trending Diets
Navigating a Successful Diet
The Most Effective Diets
SPECIAL NUTRITION SCENARIOS
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•
•
•
•
Beyond the Scope of Practice
Health Management
Life Span Considerations
Food Allergies and Hypersensitivities
Other Special Scenarios
REFERENCES
332
333
339
349
352
359
360
367
371
382
384
394
ISSA | Fitness Nutrition | 7