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For many people, having a few drinks is part of day-to-day life—a cocktail after work, a toast at a wedding, or a drink to unwind. It can be easy to lose sight of how alcohol can affect health and wellness. But if you’re working on developing mindfulness in everyday life, it makes sense to be more intentional with alcohol.
This article is the latest in a series on Mindful Drinking. We’ll take a look at how alcohol affects nutrition, including how alcohol affects metabolism and how mindful drinking can help you make better choices.
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Join Darlene Marshall for her “Better Than Fine” podcast along with Derek Brown as they re-examine our relationship with alcohol.
Enjoying a night out with friends often comes with a few drinks and some indulgent food. Alcohol impacts food choice, but it also changes how the body absorbs nutrients, how the specific drinks consumed affect the body, and how processing alcohol affects metabolism and physiology.
The U.S. Food and Drug Administration (FDA) doesn’t require alcohol to have a nutrition label, which means you might not know the ingredients, calories, or quality of pre-packaged alcohol. Also, alcohol is often mixed with sugary drinks that impact both blood sugar and metabolism. All these variables can impact nutrition.
Alcohol negatively impacts decision-marking and self-control, which means most people eat more low-quality food when they’re drinking alcohol (3). Even moderate amounts of alcohol consumption (a few beverages) have been shown to impact our choices to consume higher total calories.
The foods we tend to choose when intoxicated are also lower in nutrient density, like savory, high-fat, and ultra-processed foods (11), resulting in poorer nourishment despite higher caloric intake ((7).
People also tend to drink and eat more when they are stressed, and they usually pick alcohol and highly processed foods. Unfortunately, eating and drinking more might make your body even more stressed (13).
Moderate alcohol consumption isn’t always tied to being overweight. Some studies show that moderate drinking is correlated with increased weight and others don’t. However, research does show a correlation between heavy drinking and being overweight or obese and having a high waist circumference (4).
(Note: Correlation doesn’t equal causation. The correlation doesn’t necessarily mean that alcohol causes weight gain or that being heavier causes someone to drink more.)
You can’t tell how healthy someone is just by their weight, but there are other negative effects of alcohol and nutrition, even for those who drink in moderation.
Alcohol has a diuretic effect, meaning it causes the body to expel water and results in dehydration (2). Dehydration causes decreases in physical and cognitive performance, mood, and recovery from exercise (8). Alcohol alone can also negatively impact fitness, health, and wellness, so dehydration just makes these effects worse.
Alcohol can disrupt the body’s normal metabolic processes. When you consume alcohol, you’re drinking ethanol. Ethanol is mildly toxic, so removing it becomes the body’s top priority above other metabolic, repair, and maintenance functions.
After consuming alcohol, about half of your energy metabolism goes towards ethanol removal until it is fully eliminated from the body (15). How long this takes depends on the person and the amount of alcohol they consume. During alcohol elimination time, the body delays recovery from working out or sleeping.
Alcohol in the body also compromises aerobic metabolism. The body prioritizes metabolizing alcohol over fats and carbohydrates, typical energy sources for aerobic metabolism. Because the body isn’t using the fats and carbs as much, the body isn’t using as much of the stored energy, which affects metabolism.
Alcohol also produces fewer energy (ATP) molecules when the body metabolizes it, which lowers your force output and overall work capacity, especially during athletic training.
Alcohol consumption negatively impacts the body’s ability to absorb nutrients and can lead to nutrient deficiencies. The presence of alcohol in the gut affects both the gut microbiome and the absorption of nutrition to the body.
The body prioritizes eliminating alcohol, which means it uses up stored micronutrients. The diuretic effects of alcohol also reduce electrolytes. These two factors can cause a steep decrease in potassium, magnesium, and other salts in the body. Long-term alcohol consumption can also cause other deficiencies (5), including Thiamin, Vitamin B6, Folate, Vitamin A, and even potentially Vitamin D (6).
Alcohol can disrupt a few key processes in muscle and strength development.
There’s evidence that consuming alcohol while you’re recovering from resistance training can blunt muscle development (1). Metabolizing alcohol can lower testosterone, which helps repair muscle damage from resistance training (14).
Alcohol also impairs protein synthesis post-training (10). Even if you have proper nutrition outside of alcohol, eliminating ethanol from your body still causes insulin resistance and impairs recovery (12).
When you don’t get quality sleep, your self-regulation decreases and you will probably make poorer nutritional choices. Alcohol negatively impacts sleep in a variety of ways, like increasing sleep apnea, blocking REM sleep, and elevating body temperature.
As the body processes alcohol, the increased insulin resistance and lowered metabolism of free-floating blood sugar causes increased insulin release and blood sugar drops. Drops in blood sugar and dehydration can both cause night wakings and insomnia.
For more on the relationship to sleep alcohol consumption, check out another article in the mindful drinking series: Alcohol and Sleep: The Truth Behind Your Nightcap – NASM.
Alcohol doesn’t have nutritional labels or standard mixers, so figuring out alcohol nutrition info can be very confusing.
One gram of alcohol has seven calories. But calculating the calories of common beverages gets complicated.
In order to calculate the calories in popular drinks, you need to know the size of the beverage, how much alcohol it has, and what the other ingredients are. And even then, the number of calories of alcohol can depend on the brand, ingredients, and kind of mixers or add-ins.
Here’s a list of the 20 most popular alcoholic drinks in America, organized by popularity:
Alcohol is one of the most widely used pharmacological compounds in the world. In fact, 70% of American adults have had at least one alcoholic beverage in the past year (9). Even with the negative effects of even mild amounts of alcohol, there are many cultural, social, and personal reasons to drink responsibly. So you need to decide what responsible drinking looks like for you.
Mindful drinking means making intentioned, informed choices about how, when, and what you’ll drink. For coaches and trainers, mindful drinking can be part of making structured nutritional plans for clients. Drinking mindfully shouldn’t be about being judgmental about drinking or even being sober; it’s about intentional choices that work for you.
Using mindfulness can help you and your clients make informed decisions about nutrition and alcohol. Think about:
For more information about Mindful Drinking’s benefits check out Sipping with Intention: The Mindful Drinking Guide – NASM and Mindful Drinking vs. Sober Curiosity: Navigating the Spectrum of Conscious Consumption (nasm.org).
One of the biggest struggles for most people—whether they are just starting their weight lifting journey or are seasoned lifters—is understanding proper nutrition. Coach360 sat down for an in-depth discovery with NASM about the specialized diet that can enhance client results.
The goal of the weight lifting diet for muscle development and strength is to keep our bodies in an anabolic state that is conducive to muscle hypertrophy and growth. During intense training, we are inducing muscle hypertrophy through three main mechanisms including:
After training, it is the subsequent 24-48 hours of the recovery curve where the supercompensation (muscle adaptation) occurs. This is the optimal time to focus on proper nutrition for weight lifting, hydration, and recovery. Also, be sure to get 7.5-8 hrs. of sleep or more consistently to improve recovery and speed muscle development.
For a deeper dive into muscle hypertrophy be sure to check out the NASM Physique and Bodybuilding Coach.
Table of Contents
Expand your knowledge of nutrition coaching by becoming a NASM Certified Nutrition Coach.
For beginners, the best way to understand nutrition for weight lifting is to get the proper training and certifications, then start getting experience working with yourself and a variety of clients.
Nutrition is essential during weight lifting to fuel performance, repair the muscles, and facilitate the recovery process. Without adequate nutrition and hydration, your body cannot perform at optimal levels and your progress will stall. The body can become catabolic if it lacks the proper nutrition during intense training which is counterproductive to any strength, performance, or physique goal.
Think of nutrition as your fuel, and your body is the race car. If we want to maximize performance, we need to provide the right types of fuel.
For anyone looking to build muscle it is most important to start by establishing your daily caloric goals and put you into a caloric surplus to allow your body to grow. Generally speaking (and there are exceptions) our bodies are normally in either an anabolic (muscle growth) or a catabolic (muscle wasting) state. To grow, we must intake more calories than we expend per day (surplus). To lose weight, we must intake less calories than we expend per day (deficit.)
Use this NASM tool to calculate your estimated BMR & TDEE!
The second most important thing to remember is that timing and type of macronutrients are everything. For instance, for general body composition and weight management we want to avoid spiking glucose and insulin throughout the day which is why we recommend spreading your whole-food meals out over 3-6 meals per day.
In contrast, pre- and post-workout our goal is to spike glucose and insulin paired with essential amino acids to quickly switch our bodies into an anabolic state and shuttle all of these essential nutrients into the muscles.
PRO TIP: When you are just starting out, rather than overwhelm yourself with nailing every single gram of each meal to perfection, start with a behavioral goal of getting 3-6 meals per day. Then refine each meal closer to plan (daily macro goal) until you are in the habit of getting each meal in per plan.
Getting adequate dietary protein from whole food sources and through supplementation is essential for skeletal muscle growth. Your muscles are made up of amino acid chains and you’ll want to replenish muscle tissue by intaking enough full spectrum protein and essential amino acids to support muscle growth and keep your body in an anabolic state.
Although the numbers vary widely from sedentary individuals to extreme athletes, a good rule of thumb is to start with 1.0 – 1.5g of protein per 1 pound of bodyweight and adjust up or down from there based on individual progress.
Generally, proteins will comprise between 30-40% of the diet depending on the individual goals.
Question: But Andre – I’ve heard some athletes intaking as high as 2-3g of protein per pound of muscle?
Answer: Many older studies show much lower numbers around 0.5 – 1.0g per pound of BW with diminishing returns for higher levels. However, from my experience as an IFBB Olympian athlete and coach, well trained athletes in extra sports such as weightlifting, bodybuilding, powerlifting, etc., require more amino acids due to the high amounts of exercise induced muscle damage. Also, athletes using supplementation or enhancements (think AAS and similar) have higher muscle nitrogen and protein synthesis allowing them to metabolize greater amounts of dietary proteins.
One macronutrient that is often scary to those just starting out their weight lifting journey is carbs. Are they good or bad? The short answer is – they are essential depending on the goal, type, timing etc.
Our bodies run on glucose, and glucose is ultimately stored in the muscles as glycogen. Generally, we don’t want to continuously spike our glucose and insulin throughout the day since insulin is a holding hormone which can make us store unnecessary body fat (energy). However, the one time of day we DO want to spike our glucose/insulin right before/after intense weight lifting. Paired with a fast-digesting protein or EAA complex this will signal the muscle receptors to open up and shuttle in the nutrients from the bloodstream.
There are also inactive carbs such as dietary fiber which has many benefits on estrogen levels, digestive motility and GI support, moderating LDL cholesterol for heart health and more.
Stick with complex carbohydrates for most of your whole food meals, and fast digesting carbs pre-/intra-/post-workout for best results. Typical carbohydrate intake can vary from 30-50% of the diet (and even more or less depending on the training phase and client goals).
Healthy fats can also be intimidating for anyone chasing a fitness or weight lifting goal. However, they are essential for many bodily functions, aid in digestion and nutrient uptake, slow assimilation of foods when trying to bulk, and more.
Healthy fats such as medium chain triglycerides (MCT’s) metabolize more efficiently than long chain fats. High omega-3 fish oils have favorable benefits to heart health and HDL cholesterol levels. Try to avoid fats that are processed or solid at room temperature like hard beef fats, saturated fats, trans fats (fast food) etc.
Total dietary fats intake for weight lifters should range from 15-25% on average.
Check out the all-new NASM Peak Physique Podcast with Andre Adams for more insights on macronutrition and other bodybuilding topics.
The main macronutrient food sources should include nutrient-dense mixed macro meals that prioritize complex carbs and lean proteins with a moderate amount of healthy fats.
Healthy protein sources should be lean sources of either animal or plant-based proteins. Whey protein sources have a more complete spectrum of amino acids for muscle growth, but there are also some great Vegan protein sources for those on restricted or plant-based diets.
Good examples of lean protein sources are:
A good rule of thumb is sticking with complex carbs for your whole food meals to assimilate slower and avoid storing excess bodyfat.
Good examples of healthy carbs include:
Look for natural healthy sources of fats
Expand your knowledge of nutrition coaching by becoming a NASM Certified Nutrition Coach.
You should steer clear of foods excessively high in fats (especially saturated and trans fats). Some examples might include avoiding:
Be sure to avoid too many simple sugars throughout the day including but not limited to:
Another food to avoid are cheap protein bars with too much sugar alcohol and fillers. This is usually seen with cheap brands that use poor quality ingredients (basically a candy bar with a little extra protein!) Do your homework and read through the ingredients to ensure you are getting a high-quality source of clean protein and macronutrients.
Weight lifters should be sure to also take a good liver and kidney detox supplement to ensure optimal liver/kidney function and overall health. As we breakdown muscle tissue it increases BUN/Creatinine Kinase (CK) levels.
In addition to intense training, excessively high protein diets, processed beverages, medications, supplementation, and just other environmental factors can cause toxicity to build up. It’s important to keep our bodies flushed out with adequate hydration, nutrition, detoxification and monitor key health indicators through bloodwork.
Listen to your body and work with a coach. If you have chronic muscle soreness, fatigue, or sickness, you may be overtraining. On the extreme side of overtraining paired with poor recovery you can land yourself in the hospital with rhabdomyolysis which can lead to serious acute health issues.
Question: But, Andre, what about overeating? Can’t I eat too much when trying to lose body fat?
Answer: The reality is you need to feed your body more food when you are trying to grow. Our bodies run on glucose and after intense training the goal is to fuel protein synthesis, increase muscle nitrogen, and achieve a supercompensation of repairing (building) muscle higher than homeostasis levels.
Nutrition Tips:
Key times of day essential to muscle development for weight lifters are:
For people with a busy schedule and those that frequently travel, keeping on top of your diet for weight lifting can be a challenge! Here are some tips for nailing your nutrition on the road in this NASM blog.
Another key takeaway that is often overlooked is supplementation (micronutrition), hormones, and what role they play in weight lifting for muscle development.
Here are some examples of common supplements that can help support your nutrition for weight lifting and boost overall performance:
Becoming a Certified Nutrition Coach with NASM will give you all the tools you need to help coach lifestyle clients and athletes into optimal health, better dietary practices, and general weight management to achieve body composition goals. You’ll gain a deeper understanding of how to evaluate client needs, employ behavior change strategies, and help clients navigate nutritional goals and obstacles.
Should you eat before your workout? That is a rhetorical question… the answer is always of course.
Elevate your clients’ performance with the help of the National Academy of Sports Medicine (NASM) and Coach360! Discover the latest tips on pre-workout nutrition to optimize their results. Find out why it’s crucial to fuel up, and learn the when and how behind this important practice.
An entire area of research dedicated to pre-workout fueling wouldn’t exist if there weren’t documented benefits to its practice. There is a truth that eating within specific windows of time around your training can maximize your workout, and today you’re going to learn why you should ALWAYS eat before you work out.
In this blog, we’ll go over the importance and benefits of fueling up before you hit the weights, run the court, or even go out on a hike.
Before diving into the best foods to maximize your workout, it’s important you understand why pre-workout fueling is important. First, exercise requires energy. The only way your body can generate energy for exercise is by breaking down stored energy that comes from the food we eat or from storage sources (body fat, muscle, and liver glycogen). However, the availability of “energy” from storage is limited and can take time to be metabolized into ATP, or energy, during your workout.
Have you ever felt a little sluggish at the beginning of your workout? Does it take time to “kickstart” your system? Well, if you haven’t consumed any food before you train then it’s likely due to the fact that your body needs time to be able to break down stored energy to power your workout. Where’s that stored energy coming from?
Your body always has free ATP or energy flowing in your blood that is available for immediate use, and that can supply you with energy for a few seconds. After that is used up, you have your phosphocreatine system, however, that will only last about 10-15 seconds. Lastly, you have your anaerobic and aerobic energy systems which can last anywhere from 2 minutes to a few hours depending on the fuel being utilized.
So, if you don’t eat before you train, what is being broken down for energy? First, stored glycogen or carbohydrates are going to be broken down by your muscles and liver. This is called glycogenolysis and this is the fastest method and pathway to generate ATP. This is also the only pathway that can generate energy at high exercise intensities. At lower intensities, your body can begin to oxidize fatty acids for energy (which comes from stored fat), however, this process can take a long time.
So, why is it important to eat before you train? For starters, you are supplying your body with immediate energy to give you more strength, provide you with more focus, and prevent early fatigue and even injury during your session. Consuming a pre-workout meal or snack is all about boosting PERFORMANCE. Research shows that even something as small as 30-60g of carbohydrates 30-60 minutes prior to training can prevent early fatigue and increase time to exhaustion.
So which foods are most ideal for pre-workout meals? If we think about energy systems, carbohydrates are the main fuel to power ALL of our energy systems (regardless of exercise intensity). Carbohydrates can be digested and absorbed in as little as 15 minutes, supplying your muscles with immediate and available energy.
Fats can also supply your body with energy. However, fats tend to be utilized at lower intensities because they take much longer to be digested and absorbed.
Want info on what to eat after your workout? Here’s a helpful wellness blog on the importance of nutrition and recovery.
Protein does not directly influence exercise performance or provide the body with “energy” for exercise. A weird concept, but it is true. Consuming protein before a workout isn’t going to allow you to train longer or harder. However, it can delay soreness, provide the body with extra recovery, and prevent excessive muscle breakdown, which is never a bad thing!
What should your top go-to pre-workout meals/snacks be? Read below for a few examples. And for more tips on what you can eat to boost nutrition and performance, check out NASM’s Certified Sports Nutrition Coach course.
Oatmeal is a rich complex carbohydrate that the body can digest easily and can sustain energy levels for quite some time! Through different fruits and honey into the mix and now you’re maximizing carbohydrate absorption since different types of carbs absorb through different transporters.
For example, glucose and fructose are absorbed via different transporters in the gut, allowing for maximal carbohydrate absorption. Dark chocolate is a great addition because it is rich in magnesium. An important electrolyte/mineral is lost in sweat and is needed for muscle contractions.
Protein is never bad to consume regardless of the time of day. Prior to a workout, consuming protein can boost the recovery process and prevent excessive muscle breakdown. An additional plus to consuming protein as a pre-workout snack? It makes the need to consume protein immediately after your workout not as important. However, protein doesn’t provide us with the energy we are looking for during exercise… so you must throw in some rich carbohydrates like granola and fruit to get the boost you need!
Sweet potato is an extremely rich complex carb. While it takes a little longer to digest than a white potato, the fiber component and slow release of energy into your system provide you with sustained levels so you won’t fizzle out too quickly.
Avocado is an excellent healthy fat selection and is high in potassium. Another important electrolyte is lost in sweat and is needed for muscle contraction and normal fluid balance. Combing fats with a carbohydrate also helps slow the release of energy into your system so you can have more sustained levels over a long period of time.
Sushi is the perfect combination of something “light” that has protein, carbohydrates, electrolytes, and healthy fat! Protein to prevent muscle breakdown, carbohydrates and fats for energy, and sodium (from soy sauce) to help with your hydration levels.
While the effects are not significant if you’re performing low-intensity exercise or sessions under 45 minutes, a lack of proper nutrients before exercise can put you in a very catabolic state. Catabolism refers to the process of breaking down bigger molecules into smaller molecules.
Regarding exercise, when you don’t have adequate fuel in your system your body begins to break down your muscles and stored energy sources for energy. Major risks associated can include low blood sugar and increased risk for dehydration. When you mix those two phenomena together you are increasing the risk of injury and illness, especially if you are not focusing on proper post-workout nutrition.
Should you consume a pre-workout snack? The answer is always YES. Your guidelines for pre-workout fueling are as follows:
Remember, strategic fueling can only help you… never hurt you!
Phyllis is 42 years old and the mom of three kids. She has a very successful career in human resources at her local hospital and a busy family life. She has noticed that in the past 10 years she has put on a significant amount of weight. Her once 150-pound, 5’4’ frame has morphed into 220 pounds and a BMI of 37.8 since her early thirties.
She seeks out your expertise to help her finally lose weight and improve her health. She explains that she has been attending high-intensity interval training (HIIT) classes several times per week before work but seems to lose and regain the same 10 pounds. She wants a better solution.
Clients like Phyllis often struggle with the process of developing and maintaining healthy habits due to lifestyle or emotional constraints. As a Nutrition Coach, you are armed with the tools to help your clients achieve their wellness goals while solidifying your own career as a fitness professional.
National Academy of Sports Medicine (NASM), has partnered with Coach360 to bring you information to take your career to the next level through diversifying your expertise.
The way we fuel our bodies has a profound impact on our well-being and performance, both in the gym and in our daily lives. This is why becoming a Certified Nutrition Coach is one of the most impactful ways to start making a difference in people’s lives. As a Certified Nutrition Coach, you’ll help your clients cut through the noise of fad diets and guide them towards making informed nutrition choices that align with their health and fitness goals. It’s an incredibly rewarding career path that will leave you feeling proud of the impact you have on the world.
In this article, we’ll go over everything you need to know about becoming a Nutrition Coach, including all the ins and outs of how to navigate your clients’ needs, the kind of content you can expect in different courses, how much you could earn, and more.
Nutrition Coaching is the perfect blend of nutrition science and psychology which allows the practitioner to guide individuals towards developing sustainable habits thereby allowing them to transform their minds and bodies on a journey towards better health.
Nutrition Coaching is very different from a weight loss program as the nature of coaching is ongoing and aimed at helping a client achieve permanent lifestyle changes rather than hit a specific weight goal.
Though it is useful for aiding in weight management, Nutrition Coaching can also be used to enhance athletic performance, optimize recovery, positively impact metabolism, and holistically improve overall health and well-being.
Nutrition and fitness, though not the same disciplines, are very closely aligned and are used synergistically to create a comprehensive approach to health and well-being. This is true no matter what a person’s goal may be.
For instance, Nutrition Coaches can provide a wide range of services from advising an athlete which balance of macronutrients boost recovery after hard training sessions or advise a post-menopausal client how to time their protein intake effectively around workouts to promote muscle building. In fact, it is difficult to achieve any nutrition or fitness goal in isolation—they are needed in conjunction with one another for most health goals.
Lancha et al. (2016) pointed out that millions of dollars are spent each year on public health messaging to help improve exercise and nutrition habits, yet the population at large continues to struggle with chronic health conditions stemming from lifestyle choices.
King et al. (2014) conducted a study looking at the effects of targeted Nutrition Coaching on 57 individuals with metabolic disorders who had previously been unsuccessful with diets. The study demonstrated that most of the participants showed substantial progress with behavior change goals, weight loss, and willingness to continue with Nutrition Coaching.
So, in short, yes—Nutrition Coaching is effective if you encourage your clients to stay on top of their daily habits.
Health and well-being are best achieved holistically as they involve a wide range of interconnected factors. These factors can include a client’s family situation, occupation, personal interests, spiritual choices, sociocultural influences, physical health, and psychological health. A skilled Nutrition Coach takes all these factors into account while working with a client to achieve wellness goals as each one influences the other.
This holistic approach makes Nutrition Coaching an extremely versatile profession. The three Nutrition Coaching certifications from NASM provide evidence-based curriculum designed to equip students with the expertise to integrate their knowledge of nutrition and behavior coaching into a variety of career avenues.
Certified Nutrition Coaches can use their knowledge and skills to enhance their careers as personal trainers, or work as online coaches, sports nutrition consultants, weight management specialists, or community health educators.
💪🏻 Not sure which NASM nutrition program is for you? Check our article comparing our two programs: CNC & CSNC
Excelling as a Nutrition Coach requires the right blend of interests and strengths and stems from a deep passion for the disciplines of nutrition, behavior coaching, and helping others. Skills of an effective Nutrition Coach include:
Truly anyone can benefit from Nutrition Coaching, but it may make more sense to describe a specific case.
In my own practice, I can describe several instances where Nutrition Coaching has helped a client succeed when other interventions have failed.
Recently, I had the pleasure of working with Sarah, a 35-year-old mother who has struggled with frequent weight loss attempts with no lasting success.
Sarah is a teacher and leads a very busy life. She eats out frequently, goes long periods of time during the day without eating, and consumes a lot of saturated fats and sugar as these are foods easy to eat on the go. She can often begin a weight loss attempt over a summer break, but quickly falls back into old patterns of behavior when her life gets very busy again. Likewise, Sarah is prone to extremist behaviors and if she is unable to achieve the exact routines and goals she sets for herself, she quits all lifestyle interventions feeling she is a failure.
This type of client is complex and very common in the Nutrition Coaching space. I work closely with her healthcare providers to ensure she receives education regarding how a healthy diet can help with her overall health goals.
In Nutrition Coaching, Sarah and I have worked together to not only find a plan to improve her eating and exercise habits- especially when it comes to consistency, but we have also worked on the mental barriers preventing her from succeeding. We recognize that her rigidity and feeling of failure when it comes to improving her health is the real driver of failed weight loss attempts.
Nutrition Coaching is truly a holistic approach. It is not as simple as providing macros or an exercise prescription. Clients like Sarah need a much greater degree of trust, understanding, and support to make true progress with lifestyle change.
💪🏻Do you want to learn a bit more about the scope of practice of a Nutrition Coach? Here’s a blog about the do’s and don’ts of Nutrition Coaching.
The path to becoming a Certified Nutrition Coach begins with a solid educational foundation in nutrition and behavior change science.
A Nutrition Coach must be informed about:
Likewise, a Nutrition Coach needs to have a good foundation in psychology, especially as it relates to goal setting, developing self-efficacy, the stages of change, habit formation, and behavioral interventions.
💪🏻Curious what the difference is between a nutritionist and dietitian? Click here to uncover the answer.
NASM offers two Nutrition Coach certification programs: Certified Nutrition Coach (NASM CNC) and the Certified Sports Nutrition Coach (NASM CSNC). It may help to think about what kind of client you wish to work with- are you looking to help clients with lifestyle change and weight loss or are you looking to help athletes optimize performance?
While none of the courses require prerequisites, it is recommended that for all courses, the learner is familiar with some basic nutrition concepts. Additionally, it is recommended that the learner have a background in fitness or fitness certification prior to pursuing the NASM CSNC though it is not required.
Nutrition science is a highly dynamic field. Any reputable Nutrition Coaching certification should require that continuing education be completed to maintain certification to ensure that practitioners are up to date on the latest research and recommendations in the field of nutrition. NASM courses require that their practitioners meet these requirements to provide clients with the best information available.
While according to sites like Glassdoor and Ziprecruiter, Nutrition Coaches earn on average 46,000 to 75,000 per year, this number is highly variable and dependent on the setting and skill of the coach (Ziprecruiter, 2023; Glassdoor, 2023). It is important to note that these salary ranges are averages of posted jobs for Nutrition Coaches. Self-employed coaches have a much higher earning potential.
Factors that influence the earnings of a certified Nutrition Coach include
The NASM CNC and NASM CSNC courses cost $899.00 (though at the time of this article’s publication, it is on sale for $749.99). The median hourly rate for self-employed Nutrition Coaches is around $65.00 per hour, however that rate can vary quite a bit. There are some very experienced coaches earning close to double that rate (DePutter & Perrier, 2019). Oftentimes, the cost of the certification will pay for itself in a month or two of practice.
💪🏻Want to learn more about how to keep your clients inspired and accountable in the gym and in the kitchen? Pick up the latest insight from NASM’s Rick Richey in the NASM CPT podcast.
Armed with the right education and credentials, you can begin building your Nutrition Coaching business. This is where the real work begins, but if done correctly, a healthy Nutrition Coaching practice is well within your grasp.
Whether we like it or not, each one of us has a unique brand. We advertise that brand by what we post on social media, how we interact with others, what we read, and what interests we pursue. It is critical that coaches develop and advertise their unique coaching identity.
In fact, the highest earners in the Nutrition Coaching field tend to be highly specialized and target a specific type of client or work with a special population (i.e., post-menopausal women, elderly clients, high school, or college athletes, etc.). This allows the coach to use their own interests and special knowledge to provide the best service to their ideal client (DePutter & Perrier, 2019).
The recipe for a successful coaching relationship requires some critical ingredients.
The Base: It is important to understand that clients who seek out coaching require a high degree of empathy and active listening from their coach. These clients may not share your personal values and beliefs. The coach must come from a place of understanding and reserve judgment of their client. Take the time to understand their ideas, beliefs, and values. Likewise, it is important to practice active listening- guide the client to make their own decisions and set their own goals rather than seek to instruct them.
The Meat: Frequent communication is key. It is common for Nutrition Coaching clients to start their journeys with much gusto and contact their coach regularly, however, as the time passes and coaching becomes less novel, this will almost always start to drop off. When that occurs, the client may find themselves reverting to old behaviors. It is essential that the coach makes a great effort to keep the lines of communication open with the client. You should have a system to routinely schedule specific times to review each client’s case and regularly communicate with them, even if they do not reach out on their own.
The Spices: Take the time to really know your clients and create content that speaks to them. Perhaps you could send them some favorite recipes, an inspirational story, article of interest, or find a local walking group or fitness class they would really enjoy. These seemingly small things will go a long way to making the client feel they are truly important to you.
Social media platforms are the most useful tool in reaching potential clients and maintaining current clients. Social media is a place to showcase your knowledge, skills, and unique specialty. These platforms are also very powerful tools to use to target the types of clients that are a good fit for you. At first, leveraging social media can seem daunting, however, just as you would coach a client to make progress one step at time, the same can be applied to the coach.
Nutrition Coaching can be an extremely fulfilling and lucrative career choice that requires passion, patience, empathy, and a love of learning. If you are already a Certified Personal Trainer, additional education in nutrition and behavior science can give you the edge to help your current clients, like
Phyllis, achieve lasting results thereby building your reputation as a stellar trainer.
If you are not currently a personal trainer, a successful career as a Nutrition Coach is well within reach. The NASM CNC and CSNC courses provide a strong foundation giving the learner the knowledge and skills needed to build successful coaching practices.
For more than three decades, the National Academy of Sports Medicine® (NASM®) has been a cornerstone in the health, fitness, and wellness coaching field, recognized as the top choice for industry certifications and cutting-edge programs. NASM equips fitness and wellness professionals with the expertise and resources to make a difference in people’s lives and continues to innovate and motivate the health and fitness community. In line with this commitment, NASM introduced the prestigious Don Wildman Commitment to Excellence Award in 2021 to celebrate exceptional individuals in the fitness industry and ignite inspiration across the entire field. The award is in line with NASM’s mission is to provide world-class fitness and wellness professionals with the knowledge and tools to transform lives.
In the world of fitness, few names resonate as profoundly as Don Wildman’s. A trailblazing visionary who revolutionized the industry, Wildman reimagined the concept of health clubs, making fitness accessible and mainstream in many inspiring ways.
Known for his legendary high-intensity workouts and as an Ironman age group winner, Don is credited with introducing music to group fitness classes, a pivotal change that significantly enhanced the welcoming atmosphere of gyms, particularly for women. He also pioneered circuit training and was the first in our industry to leverage the power of celebrities to propel America toward a healthier, fitter lifestyle. Eventually, he built the first health club chain to exceed a billion dollars in revenue annually, with over 4 million members. Beyond his innovations, Don cherished fitness for its power to build self-confidence and transform lives.
In tribute to Don’s groundbreaking work, National Academy of Sports Medicine (NASM) established the Don Wildman Commitment to Excellence Award in 2021. This prestigious award honors individuals in our community who have made innovative and impactful contributions to fitness and wellness.
With a deep sense of pride and responsibility, NASM is thrilled to announce that the 2024 Don Wildman Commitment to Excellence Award is posthumously awarded to Augie Nieto.
Next time you feel like giving up and quitting your personal fitness journey, you might want to remember Augie’s story, which is as much about courage and resilience as it is about fitness.
Like Don Wildman, Augie was an innovator and pioneer in the field. As one of the co-founders of Life Fitness and one of the global leaders in the fitness industry, Augie developed and invented much of the technology and exercise equipment you see in gyms today. His vision and relentless work transformed the entire industry. Often working alongside Don and others, Augie found a way to help advance the fitness industry from its early days of free weights by introducing selectorized strength training machines with a controlled range of motion, which were biomechanically superior, plus less threatening and empowering.
If you called Augie Nieto the Steve Jobs of fitness, no one would argue. They would simply smile, knowing it was true. Walking into any gym today, you see the result of the vision and transformative technology that Augie introduced many years ago.
For all those who were lucky enough to know Augie, it was clear that his life was about more than just innovative machines and advancements in technology; it was about how these tools could empower others to build the best version of themselves through exercise, improve self-confidence, and enjoy a more love-filled life. His legacy is one of helping others achieve their goals and realize their potential as they pursue their dreams.
At the apex of his career and in the process of reshaping the fitness industry, Augie’s life took a dramatic and unexpected turn when he was diagnosed with amyotrophic lateral sclerosis (ALS), a progressive neurodegenerative disease.
Initially shocked and devastated by the tragic news, true to his boundless spirit and resilient nature, Augie vowed to exercise as long as he could, inspiring others to confront their own challenges. He transformed his diagnosis into a crusade for a cure by establishing the nonprofit “Augie’s Quest to Cure ALS” with his wife, Lynne. This initiative has raised over $95 million for research, highlighting Augie’s dedication to making a significant difference in the lives of those affected by ALS as well as other life-threatening disabilities.
Turning his illness into a catalyst for change, Augie found a renewed purpose in life. He dedicated himself to giving hope, defying limitations, and passionately searching for a cure for this devastating disease. His inspiring work is continued today by his wife, Lynne, who tirelessly advances the efforts of “Augie’s Quest to Cure ALS.”
“Augie’s story will continue to inspire others inside and outside of the ALS community, and it’s a privilege to present his family with this award,” said Colleen Morris, VP of Strategic Marketing at NASM. “His legacy is a testament to what it means to be a relentless leader in fighting for a cure, while making our fitness and wellness industry better for all in the process.”
We are especially honored to announce this award during ALS Awareness Month, a time when Augie’s spirit and tireless efforts resonate even more deeply. Augie would have been overjoyed to know that his mission lives on, inspiring more people to join the fight and uphold the foundation’s belief that ‘incurable is unacceptable.’
NASM extends profound gratitude to Augie and his family for exemplifying the true power of merging love with purpose. They have shown us all what it means to transform personal challenges into opportunities that profoundly impact the lives of others. Augie Nieto’s legacy is not only in how he lived but also in the enduring hope he instills in all of us.
Want to learn more about Augie’s incredible journey or how you can support ALS research? Visit “Augie’s Quest to Cure ALS” for more information.
National Academy of Sports Medicine® (NASM) is a global leader in evidence-based learning and certifications for fitness and wellness professionals. Building on over 35 years of expertise, NASM programs create a roadmap for fitness and wellness professionals to help their clients achieve better physical and mental performance in athletics and everyday life. NASM provides an industry-first training system, with the Optimum Performance Training (OPT™) model, creating robust courses and content based solely on science-backed research. Learn more at www.nasm.org.
In March 2005, Nieto was diagnosed with amyotrophic lateral sclerosis, more commonly known as Lou Gehrig’s disease. After diagnosis, he partnered with the Muscular Dystrophy Association (MDA) and created “Augie’s Quest” with the sole purpose of finding a cure for ALS. Funds he raised went completely to research, as administrative costs were covered by MDA. In 2014, Augie’s Quest officially transitioned from MDA to the ALS Therapy Development Institute, a non-profit biotech and in 2018, Augie’s Quest to Cure ALS became a stand-alone non-profit. Since 2006, Augie’s Quest and ALS TDI have raised over $150 million for research under Augie’s leadership.
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