Quick Nutrition Guide

Tips from Gabby Rivera and Sarah Herren:


“Nutrition is the key to any physiological and aesthetic change in health and fitness. However, most people do not understand the connection to other amazing changes that take place in your body and mind. A good nutritional platform has the power to make you feel amazing, energetic, and confident.


This is a list of general guidelines on nutrition and meal planning. Nutrition can be complex and challenging, but the main message we would like for you to take away is that food is fuel for your body. We do not encourage any kind of restrictive dieting or fad dieting that is not backed by scientific data and research. Our goal is to teach you how to eat in a way that can be sustainable for life. We hope this helps you start your journey in health and fitness.”



General Information

  • Protein is the source of fuel that helps with tissue and muscle recovery and building. This is an important macronutrient for anyone who is physically active or healing. When we workout, we are essentially damaging (hopefully not in access) our tissues. The proteins we ingest will aid in the recovery of our tiny muscle fiber damages that we experience as a normal part of working out. Muscle soreness will be discussed in a later topic!

  • Carbohydrates are the energy sources that fuel the muscles before, during and after a workout. We NEED carbs for all chemical reactions in our body and to heal, recover, metabolize, and live. There are many fad diets that eliminate carbohydrates, and while this may work for some people I do NOT encourage it, especially if you are working out. Carbs are essential to help you in your fitness journey.

  • Fat is essential to aid in our cardiovascular health and is important for maintaining healthy triglyceride and blood cholesterol levels. Fats provide our organ systems with support and nourishment. Food fat does not equal body fat and this is always confusing for some clients. 

  • Water intake is another big topic of discussion for everyday health. The amount of water intake will fluctuate based on many factors: how hot it is, how intense your exercise may be, recovery status, etc. Most of our water is stored in our muscles! Therefore, we need to make sure we are adequately hydrated. Men require more water intake than women based on our muscle anatomy.

The Good and The Bad

  • Proteins: All the time food: Lean meats, beans, legumes, eggs, tofu; Sometimes food: red meat, deli meat, processed and packaged meats, protein supplements

  • Carbohydrates: All the time: whole grains, fruits and vegetables, quinoa, ancient grains; Sometimes: your sweets and packaged snacks (chips, crackers, cookies, etc) These are sometimes for a reason, not an everyday food.

  • Fats: All the time: Poly and Monounsaturated fats, omega-3s; avocado, olive oil, most nuts, fish, Never: trans fats, high saturated fat; oil that hardens, pre packaged food high in fat- cakes, cookies, chips, etc.

  • Water: Best consumed as straight water or sports drinks. Avoid soda, juice, or caffeine sources since these sometimes have adverse effects. Double check sports drinks that have excess sugar!  

Recommendations based on NASM Guidelines:

The RDI (Recommended Daily Intake) to get about 0.8 grams of protein per kilogram of body weight- this will change according to your workout regimen and your health and wellness goals.

The RDI of carbs is that you consume 45-65% of your daily calorie intake. This recommendation is based on the general population, and will differ per exercise program and individual.

The RDI for fat is about 20-35% of total calories from fat. Again, this will differ per individual.

NASM RDI for water: Men 3.7 liters and Women 2.7 liters. This water can be obtained from food sources as well, but be leary of caffeine sources.



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