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                               Nutritional Plans

At Every Body's Personal Trainer, we will customize a nutritional program specifically for each client.  We take into account factors such as age, activity level, gender, and weight loss or gain goals, and tailor a program to help you reach your goals.  Here's an example:


  Recommended Nutritional Analysis for Melissa:

Based on sedentary activity level, age, ht/wt, and 20 lb weight loss goal, the recommendation is to take in 1200-1400 calories per day. Make sure to space your meals into 5-6 small meals throughout the day, emphasizing both carbs and protein at each meal.

Carbohydrate sources should be low glycemic with an emphasis on staying away from simple carbs such as sugars, fructose, etc. Good sources include oatmeal, brown rice, broccoli and other green vegetable, plain potato, and other whole grain foods.

Protein sources should be “complete” proteins and should include chicken, tuna, other fish, turkey, egg whites, why protein shakes and bars if applicable, dairy such as skim milk and cheese, lean beef an or steaks, beans or legumes, nuts, etc.

Water is very critical and important. Make sure to drink plenty of water constantly throughout the day.

Make sure to be cognizant of calories derived from other beverages including juices, sodas, coffee creamer, etc. Also, be cognizant of sodium content and salt, salad dressings, etc.

A dietary log or diary would be a great idea as well. Record all intake and have Richard verify at each session. In addition, keep constant monitoring of body comp using Richards assessment via body fat analysis and/or circumference measurements.


Nutrition for Performance- 9 year old swimmer

Success in swimming, not unlike many other sports, can be determined by the slightest of margins. Sometimes a tenth of a second can separate the first place finisher from the rest of the pack. Proper technique, practice, and rest are extremely important, however, nutrition is an element that is often neglected.

So how is nutrition important in regards to performance? First off, nutrition and food intake is the fuel that drives the athlete. You wouldn’t expect your car to perform optimally by using bad gas, the human body acts much the same. Sometimes the athlete’s diet/nutritional plan is enough to separate them from their competitors.

A Crash Course in Carbohydates (CHO)

Okay Dr. Atkins, close your ears. The gas that drives the athlete is Carbohydates. Now carbohydates can be derived in many forms. In regards to performance, lets discuss simple vs. complex carbohydates.

Simple Carbs- Simple Carbohydrates, or glucose, are carbs that are readily available to the body and do not need to be stored. Examples include fruits (fructose), energy drinks and or bars, etc. Simple carbs are readily available in the bloodstream and can be used for immediate energy. However, simple carbs are burned up fast. So then what does the body use for energy?

Complex carbohydrates are the most important in any athletes diet. Complex carbs can be stored in the muscles as well as the liver as glycogen. Examples include oatmeal (the best carb meal), pastas, grains, rice, etc. Once the simple carbs are burned, the body then turns to its storage form, the glycogen (complex carbs). However, if the glycogen storage is empty, the athlete will “hit the wall” or experience fatigue.

Proper Contest Prep for Performance

So how do I get my athlete ready for competition? The preparation starts the day before. Make sure to add plenty of complex carbs (carbo loading) to aid in the storage of glycogen in the muscles for use during competition. The day of competition, be sure to eat a breakfast that is easily digestible. Fats from foods such as pancakes, bacon, etc will take a long time to breakdown and slow your athlete. A banana, some juice, and some oatmeal or cereal is a great breakfast.

Just prior to competition, be sure to use simple carbs, ie sports drinks, fruit, etc. Make sure your athlete is well hydrated. Do not use foods that will take to long to digest. Remember, during competition blood will have to flow to the working muscles. If the body ingests food that is slow to digest, the blood that should be in the muscles, will need to be used in the digestive tract to break down the food.


Nutrition for Competition


We all know the importance of practice and proper technique in regards to optimal performance.  The more an athlete practices, and the more efficient his or her technique is, the better the outcome.  However, one factor that should never be neglected is nutrition.  What should your athlete be consuming between events?


As we all know, there is a lot of down time between events, and while it is important to keep your athlete warm, nutrition is also vitally important.  First off, make sure your athlete remains properly hydrated (especially in these heated gymnasiums J).  Swim meets tend to be very early in the morning, which is also the time of the day where we are most dehydrated after our 8 hour (if you are luck) fast.  Simple carbohydrate drinks such as Gatorade are okay, but don’t neglect the importance of water as well.  Water is the most important nutrient for your body, and regulates your body temperature and efficiency.  Carbonated drinks such as sodas should be considered a last resort, as sometimes they can further dehydrate your athlete.  Also, as we know, sodas are loaded w/ sugar which is not good for your child’s overall nutrition.


In regards to food intake, you want to make sure your athlete is satiated, but don’t over do it.  So many parents want to throw copious amounts of food at their athletes between events, much of which isn’t needed.  A good breakfast before the meet is always a good idea.  Most of the athlete’s calories should be taken in at breakfast before the meet.  Between events, small, easily digestible food sources is the way to go.  Anything too loaded w/ calories will take too long to digest.  Remember, blood is needed in the digestive tract to break down food, just as blood is needed in your athlete’s working muscles for his/her event.


Stay away from foods high in fat, as fat takes a long time to digest.  This means no hot dogs, burgers, chips, etc.  Complex carbs should also be limited as complex carbs such as pastas, breads, etc also are slowly digested.  Simple carbs here are the way to go.  Fruit, granola bars, trail mix, are all great ideas.  Remember your body operates much like the engine of a car.  You wouldn’t expect your car to run optimally on bad fuel.

*please be advised that the above is a recommendation based on client profile and EPT holds no liability within.

                                                        Nutrition Articles/Health


                   1). Top Five Foods For Women

             2). Five Most Common Nutritional Mistakes Parents Make

             3). Mood Foods

             4). Is Your Job Interfering With Your Diet?

             5). Water-The Basics

             6). Ten Smart Shopping Tips

             7). A Healthy Halloween

             8). The Carbohydrate Controversy

             9). Top Ten Protein Sources

             10). How To Maintain Energy Balance

             11). Effortless Tips For A Healthier Day

             12). Six Healthy Nutritional Habits

             13). Understanding Protein

             14). 14 Foods To Help You Live Longer

             15). Low-Carbohydrate Diets

             16). The Post-Workout Meal

             17). 10 Great Tips For A Healthy Lifestyle

             18). The Top Ten Fruits

             19). Recipe of the Month

             20).  Weight Loss Misunderstanding


More great nutrition articles below:


             21). Protein

             22). Nutrition and the Health of Young People

             23). Dietary Guidelines

             24). How to Use Fruits and Vegetables to Help Manage Your Weight

             25). Breastfeeding

             26). Fats

             27). Eat More, Weigh Less

             28). How to Avoid Portion Size Pitfalls to Help Manage Your Weight

             29). Food Groups

             30). Scaling the New Pyramid

             31). Healthy Hydration

             32). Eat Well to Stay Motivated and Energized

             33). Vegetarianism and Athletes

             34). Supplements: Too Much of a Good Thing?

             35). Parents, Eat Your Words!


More Articles:


             36). Creatine Creates a Sensation

             37). Test Your Supplement Savvy

             38). Americans Need an Attitude Adjustment

             39). How to Avoid Deep Vein Thrombosis on Long Plane Flights

             40). Studies Show Exercise Can Improve Your Sex Life

             41). Overcoming Barriers

             42). The Top Ten Fun Fitness Summer Activities for Kids

             43). Three Things Every Exercise Program Should Have

             44). The Habit of Exercise

             45). FDA Clears Way for More Health Claims

             46). Sneaker Savvy

             47). What You Buy Isn't Always What You Get

             48). Prevent Osteoporosis Now

             49). Extreme Cardio for Fat Loss

             50). Boost Your Metabolism


                                    More Nutrition Articles