FITNESS NUTRITION

First Edition Rev. 2/2021

CONTRIBUTORS
Daniel Gastelu, MS, MFS, Kelly Fortis, MA CPT
ISSA Professor & Director of Nutritional Sciences Gilbert, AZ
(Emeritus), and ISSA Elite Trainer.
NJ Sean McGovern
Phoenix, AZ
Erin A. Mahoney, MA CPT
VP Product, ISSA John Metzger, MS
Scottsdale, AZ Glendale, AZ

Jennifer Scott, MS, CPT Adam D. Seal, PhD

Lead Product Developer, ISSA San Luis Obispo, CA
Scottsdale, AZ
Jason M. Vaught, MFS
Vanessa Porter, BS Ventura, CA
Nutrition Production Manager, ISSA
Scottsdale, AZ

CONTRIBUTORS
Elite Editing Pineapple Media
Baltimore, MD 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published and unpublished sources that represent training, health, nutrition, and genetics literature and practice
summarized by ISSA LLC and Genetic Direction. The publisher of this text makes no warranties, expressed or im-
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ed 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.
ISSA | Fitness Nutrition | 3
 FITNESS
SUBJECTS
COVERED

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 11
• Functional Foods 12
• Culture, Economics, and Religion 13
CELLS, ORGAN SYSTEMS,
AND DIGESTION 19
• Cell Composition 20
• The Digestive System 43
METABOLISM AND ENERGY BALANCE 51
• Nutrition and Energy Balance 53
• Cellular Energy Currency 58
• Converting ATP into Energy 59
• The Energy Systems 62
CARBOHYDRATES 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 93
• Protein 94
• The Role of Protein in the Body 96
• Amino Acids 98
• Amino Acid Review 99
• Proteins, Amino Acids, and Energy 107
• The Quality of Proteins 107
• Protein Digestion 109
• Food Sources of Protein 111
• Recommended Dietary Allowances for Protein 113
• Protein and Athletes 113
FATS 115
• Fats 116
• The Role of Lipids in the Body 118
• Essential Fatty Acids 119
• Nonessential Fatty Acids 122
• Digestion of Fats 127
• Nutritional Sources of Fats 131
• Recommended Dietary Allowances 133
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VITAMINS 137
• Vitamin Classifications 138
• Fat-Soluble Vitamins 138
• Water-Soluble Vitamins 147
• Vitamin-Like Compounds 158
• Dietary Guidelines for Vitamins 160
MINERALS 163
• Major Minerals 165
• Minor Minerals 171
• Electrolytes 187
WATER AND HYDRATION 191
• Water 192
• The Role of Water in the Body 196
• Digestion and Absorption of Water 199
• Dietary Sources of Water 201
• Hydration and Athletes 202
THE ROLE OF THE NUTRITION
COACH 207
• What Is Nutrition Coaching? 208
• Scope of Practice 209
• Referring Clients 213
• Qualities of an Effective Nutrition Coach 215
• Ethical Considerations of a Nutrition Coach 220
STAGES OF CHANGE AND
MOTIVATIONAL INTERVIEWING 223
• The Stages of Change Model 224
• Determining Motivation 231
• The Elements of Motivation 231
• Motivational Interviewing Strategies 241
CLIENT ASSESSMENT AND
GOAL SETTING 245
• Assessments 246
• Setting Goals 253
• Goal-Setting Steps 256
• Forms 257
BUSINESS IN NUTRITION COACHING 269
• Styles of Nutrition Coaching 270
• Writing a Business Plan 273
• Building a Client List 279
• Common Business Mistakes to Avoid 283
DIETARY GUIDELINES 285
• Purpose of Dietary Guidelines 286
• Five Focus Areas of the Dietary Guidelines 288
• The Food Pyramid to MyPlate 290
• MyPlate Tools and Resources 293

PRODUCT AND SUPPLEMENT

LABELS AND CLAIMS 295
• All Foods Are Not Equal 296
• The Rise of Dietary Supplements 296
• Food versus Supplements 297
• Food and Supplement Labeling 298
• The FDA and the Federal Trade Commission 306
• Food and Supplement Claims 307
• Organic Agriculture in the United States 318

SUPPLEMENTS 321
• What Is a Dietary Supplement? 322
• Vitamins and Minerals 324
• Sports Nutrition 325
• Weight Management 329

NAVIGATING SUCCESSFUL
AND TRENDING DIETS 331
• Defining “Diet” 332
• Fad Diets 333
• Current Trending Diets 339
• Navigating a Successful Diet 349
• The Most Effective Diets 352

SPECIAL NUTRITION SCENARIOS 359

• Beyond the Scope of Practice 360
• Health Management 367
• Life Span Considerations 371
• Food Allergies and Hypersensitivities 382
• Other Special Scenarios 384

REFERENCES 394

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