As a Certified Sports Nutrition Specialist, It is critical that I have a fundamental understanding of the adaptive response to exercise and the role that nutrition plays in the acute and chronic response to exercise. Sports nutrition and exercise training are intimately related. One is dysfunctional without the other. As a fitness professional, I cannot provide good information on one aspect without knowing the other. 

It is my mission to promote the most current science and application of evidence-based sports nutrition and supplementation to each of my clients, and develop a personalized plan to suit their individual needs. According to the most current research literature regarding the effects of diet types and their influence on body composition, the following has been concluded:

  1. There are many types of diets and eating styles.
  2. Body composition assessment methods have strengths and limitations.
  3. Diets that are focused on fat loss must be driven by a sustained calorie deficit.
  4. Diets focused on adding Lean Body Mass (LBM) are driven by a sustained calorie surplus to support the increased demands of fitness training.
  5. A wide range of dietary approaches, such as low fat, low carb, keto, and everything in between, can be similarly effective for improving body composition.
  6. Increasing dietary protein to levels significantly higher than current recommendations may result in improved body composition. Higher protein intakes may be required to maximize muscle retention in lean, fitness training clients during low calorie conditions. Current research provides proof that a very high protein intake has a themic effect, is more satiating, and preserves more Lean Body Mass, especially in fitness training clients.
  7. The collective body of research on intermittent fasting and/or calorie restriction demonstrates no significant advantage over a daily low calorie diet for improving body composition. 
  8. The long-term success of a diet depends upon compliance of the client.