FOUNDATIONS OF FITNESS NUTRITION

COURSE WORKBOOK

I. Nutrition: Beyond Good and Bad For You

1. Influences on a plate of food:
a. Environment. d. Family.
b. Culture. e. Finances.
c. Traditions. f. Tastes.
2. Macronutrients include:
a. Protein. c. Fats.
b. Carbohydrates. d. Alcohol.
3. Micronutrients include:
a. Vitamins. c. Phytochemicals.
b. Minerals. d. Other non-caloric substances.
4. Principle of healthy diet:
a. Variety; wide range of sources.
b. Balance; not over-reliant on one macronutrient.
c. Maximum nutrient density; maximum macronutrient with minimum empty
calories.
d. Moderation.
e. Sustainable.
5. Not too processed, not to many ingredients.

II. All You Need To Know About Calories and Food Labels
1. International system of units of energy measurement:
a. Calories. b. Joules.
2. How to benefit from counting calories and food labels:
a. Take them with a big grain of salt; biggest caloric miscount happened with
processed foods.
b. Don’t just exercise to burn calories; you might be burn less calories than you
think, find other benefits such as cardiac health.
c. Think portions more than numbers; prioritize veggies, protein and fats
portion more than the number.
d. Don’t disregard everything on the label; the fewer ingredients the better.

III. Protein: How Much, When, And From Where?

1. The Recommended Daily Allowance for protein by FDA is 0.8 g/kg of body weight.
2. Some research-supported guideline recommends daily allowance for protein of
1.2-2.0 g/kg of body weight.
3. 20-40 grams of protein should be aimed to be consumed per meal.
4. Complimentary protein to create complete proteins:
Beans Corns
Rice Lentils
Wheat crackers Peas
Chickpeas Tahini
Wheat pasta Beans
Peanuts Bread
IV. Carbs: Fitness Friend or Foe
1. There are differences between sugary carbs and brown carbs or high-fiber carbs.
2. Amount of carbs needed varies between:
a. Endurance athlete : 7-10 g/kg of body weight.
b. Sedentary person : 3-4 g/kg of body weight.
3. Going low-carb principles:
a. Give carbs a real chance.
1) Meet the daily needs.
2) Eat consistently every day:
a) One/ two palm(s) of high-fiber carbs every meal.
b) Thumb-size of added fat every meal.
c) Double palms of vegetables every meal.
d) A couple palm of fruits daily.
b. Keep eating vegetables and fruits when not eating carbs.
c. Expect a decline in performance; and don’t overdo it.
d. Go in with your eyes open; log your meals, you exercises and evaluate it.
4. The best diet is one you can follow consistently.

V. Fats: Seeing Through Mixed Messages

1. Forms of dietary fats include:
a. Saturated fats : meat and dairy.
b. Unsaturated fats : nuts, seeds, veggies, fish.
2. The ratios:
a. 4 to 1 of omega-6 to omega-3.
b. 2 to 1 of unsaturated fats to saturated fats.
3. The principles:
a. Get most fat from non-meat sources and have some at most meals.
b. Thumb-size of added fat per meal.
VI. How To Eat To Lose Weight
1. Look at what you drink, you drink more calories through drinks more than you
think.
2. Change one thing, not everything.
3. Learn (and practice) portion control.
a. If you’re at a restaurant, only eat half of your meal and save the rest for later.
b. If you’re at home, eat from a plate to objectively judge what, and how much,
you’re about to eat.
c. Eat slowly, at least 15-20 minutes, stopping when mostly full.
4. Set realistic goals for the long term, expect 1.0-2.0 lbs weight loss per week while
still maintaining a healthy diet and lifestyle over long term.
a. How you feel.
b. How your clothes fit.
c. Training progress.
5. Lift weight and get N.E.A.T.
a. Exercises is a great way to burn extra calories.
b. Include more non-exercise activity thermogenesis (NEAT).
6. As long as protein and calories are consistently under control, the weight loss
result from various diets are about the same.

VII. How To Eat To Gain Weight

1. Know your starting point.
a. Know your baseline by logging your current calorie intake for one week.
b. Calculate your basal metabolic rate (BMR) and add ±500 calories perweek.
2. Have an overall plan; to gain quality weight, focus on eating small and
nutritionally dense meals every few hours.
3. Ramp up the facts; a meal should comprise:
a. 50% carbs.
b. 25-35% protein.
c. 25-35% fats.
4. Hit the protein and carb sweet spots; fill the daily needs.
5. Eat the same good stuff, only more.
6. Gaining weight principles:
a. Monitor your weight gain (±1 lb per week).
b. Strength training 3-4 times per week.
c. Sleep at least 6-8 hours per night.
VIII. Exercise And Nutrition: Fine-Tuning a Good Thing
1. Myth : the best athlete is the one with the lowest body fat.
2. Myth : athletes need a totally different diet than sedentary people.
3. Myth : fasted (on an empty stomach) or cardio exercise is best for weight loss.
4. Myth : vegetarians’ needs are far different than meat eaters’.
5. Myth : exercise demands extra sugar ot sports drinks.
a. Having 6-10 g/kg of body weight supplemental carbs with every workout.
b. High protein and carbs with little to no fats is good for a pre-workout meal.
6. Myth : what you eat after a workout doesn’t matter.
a. Several hours is the window in which muscles are most receptive to protein
and amino acid absorption.
b. After a long or intense workout, it’s good to have a 20-30 g each of protein
and carbs.
7. Fuel principle:
a. Prioritize protein.
b. Fill up on veggies.
c. Eat enough.
d. Drink plenty of water.

IX. Supplements: Where They Fit And A Few To Consider

1. Creatine monohydrate.
a. Works after ±6 weeks after initial consumption.
b. 3-5 g/day.
2. Beta-alanine.
a. Works after ±6 weeks after initial consumption.
b. Increases endurance in 1-40’ long exercise.
3. Protein.
a. 3-6 mg/kg of body weight.
b. 60 minutes before workout.
4. Caffeine.
5. When it comes to supplements, do the research, prioritize quality, and decide for
yourself.
A HEALTHY PLATE
“The best diet is one you can follow consistently.”
1. Proteins: 
a. A 4-ounce serving of protein is approximately the size of your palm, and will
deliver 20-25 grams of protein, depending on the source.
b. Depending on your macros, you'll want to include 1-2 servings of protein per
meal.
2. Carbs: 
a. Use the size of your fist to estimate the amount of carbs you should be
consuming at each of your main meals.
b. Each fist-sized portion of carbs will deliver 30-40 grams of carbs, but again this is
dependent on the source.
c. Starchy carbs like potatoes, rice, bread, grains, and beans will come in at around
30 grams of carbs per serving, whereas a serving as broccoli only has about 10
grams of carbs.
3. Fat: 
a. For liquid fats such as oils, spreads, and butters, use the size of your thumb to
estimate one serving, or about a tablespoon.
b. For solid fats such as nuts and seeds, you'll have to count out one serving. For
example, 24 almonds is equivalent to roughly one serving size.
4. Double palms of vegetables every meal and a couple palm of fruits daily.
a. Red : for your heart.
1) Tomato. 6) Chili.
2) Strawberries. 7) Red onion.
3) Raspberries. 8) Beetroot.
4) Cherries. 9) Watermelon.
5) Bell pepper.
b. Blue : for your circulation.
1) Aubergine. 4) Blackberries.
2) Blueberries. 5) Purple grapes.
3) Plums.
c. Green : for your muscle.
1) Zucchini. 8) Spinach.
2) Avocado. 9) Asparagus.
3) Kale. 10) Edamame.
4) Broccoli. 11) Lime.
5) Leafy salad. 12) Kiwi.
6) Cucumber. 13) Grapes.
7) Pak Choi.
d. Orange/ yellow : for your skin and eyes.
1) Carrot. 5) Apricot.
2) Sweet potato. 6) Lemon.
3) Pumpkin. 7) Orange.
4) Khaki. 8) Kumquat.
e. Brown/ white : for your immune system.
1) Cauliflower. 4) Garlic.
2) Mushrooms. 5) Potato.
3) Onions. 6) Radish.