T
here is a large amount of nutrition information available,
some is well-researched, documented and studied, while
some has much less scientific support and only seems con-
vincing because of good advertising and positive case examples.
For many who are less versed in the area of nutrition, and even
less so in sports nutrition, it is difficult to decipher whether the in-
formation is valuable and based on current research.This chapter will provide general guidelines for nutrition based
on the most recent and available research. It is recommended
that personal trainers working with their clients follow up with a
Registered Dietitian, to help them apply these general guidelines
specifically to their client’s and individual goals.There is a definite relationship between our lifestyle choices and
our health. We have a certain amount of control over our health;
including choosing healthy or unhealthy foods, exercising regu-
larly or not, smoking or not, wearing seat belts or not, and so on.
We do not, however, have control over genetics and for some
health conditions, the genetic factor is very strong. Nutrition can
play a large role in obtaining optimal health and performance,
and preventing disease but only within our genetic limitations
blueprint. Personal trainers, working along side other health
professionals, have an opportunity to greatly influence healthy
lifestyles for each client they work with in order to enhance their
quality of life.Everyday Nutrition:
Foods and Fluid
Having healthy food choices and putting them all together into
a healthy eating plan as part of the training program takes or-
ganizing, planning, education, time commitment and motivation.
Without attention to the nutritional intake, the time and effort put
into the training program will not progress to the next level of the
exercise goal.For everyday nutrition there are a number of guidelines to con-
sider:
• Eating Well with Canada’s Food Guide;
• Enjoying a variety of foods;
• Choosing plant based fats and oils in appropriate amounts;
• Increasing carbohydrate-rich foods at meals and snacks;
• Looking after fluid intake, before, during and after workouts;
• Having adequate protein intake to complement training;
• Maintaining energy balance;
• Using alcohol sensibly; moderation is key;
• Enhancing your immune function.Chapter 14 Healthy Eating Habits