Breakthrough Nutritional Strategies

for Elite Fitness Professionals

John Berardi, PhD, CSCS
Being a fitness and performance coach, you likely already know that
nutrition is just as important as training. However, there’s a huge
difference between understanding good nutrition yourself – and teaching
good nutrition to your clients.

In this presentation, I’ll share with you my top strategies for moving
beyond the same old boring (and ineffective) nutrition messages and
delivering nutrition lessons that make a real difference in how your clients
view food. If you’ve ever talked nutrition with a client or athlete, this is
vital information you won’t want to miss.

I hope you enjoy this information.

Sincerely,

John Berardi, PhD, CSCS

President, Precision Nutrition Inc.

©Precision Nutrition, Inc.

www.precisionnutrition.com
The Precision Nutrition
Coaching System
Developed by Dr John Berardi
What’s the difference between the good and the great
trainers/nutrition coaches?
The ability to recognize limiting factors in your clients and
remove them.

What are the steps every great trainer should take?

The Precision Nutrition System
Establish a Network of Experts
Preparing For the Client
Collect preliminary client information
Evaluating client information and explaining what it means
Offering nutritional suggestions and providing a nutrition
plan
Offering nutritional supplement suggestions
Setting behavior goals and creating monitoring strategies
Making nutritional adjustments
Providing Continuing Education and Support

What does each step look like?

Establish a Network of Experts
Docs, chiros, nutritionists, massage, ART, etc.
Preparing For the Client
Focus on the coaching aspect of your job
The 12 Coaching Qualities
Learn Client Mindset (Skill/Motivation – Figure 1)
Understand the difference between want to and ready to
change
Learn to overcome objections (Figure 2)
Learn what you should know vs. what your clients
should know (Figure 3)
Collect preliminary client information
©Precision Nutrition, Inc.
www.precisionnutrition.com
 Assessments
Initial Body Composition Assessment
Baseline Stress/Recovery Assessment
Initial Performance Assessment
Baseline Blood Chemistry Assessment
Baseline Visual Assessment
Questionnaires
Physical Activity Readiness Questionnaire (PAR-Q)
Medical History and Present Medical Condition
Questionnaire
Comprehensive Client Information Sheet
3-Day Dietary Record
Readiness for Change Questionnaire
Kitchen Overhaul Questionnaire
Social Support Questionnaire
Evaluating client information and explaining what it means
Height, weight, body fat relationships
Skinfold pattern, somatotype, and nutrition needs
Relationship between what a client’s eating and their
ideal (increase or decrease but how much)
Lifestyle patterns (high stress and nutrition link)
Meds and training link (birth control, antidepressants)
Offering nutritional suggestions and providing a nutrition plan
Based on client level – strategies change if 1, 2, or 3
(Figure 4)
Offering nutritional supplement suggestions
Main goal, improve food intake
Essential nutrients when needed
Part time supplementation?
Setting behavior goals and creating monitoring strategies
Written down, specific/measurable, on a deadline,
realistic, inspiring
Behavior vs. outcome goals
Monitoring compliance/adherence
Making nutritional adjustments
Outcome-based and real vs. perceived limiting factors
(Figure 5)

©Precision Nutrition, Inc.

www.precisionnutrition.com
 Based on measured results
Body type specific recommendations for higher levels
(25% carbs for endos up to 55% carbs for ectos)
Providing continuing education and support
Education
Biweekly lessons
Grocery tour
Kitchen makeover
Sugar Lesson
Fruit and Veggie Lesson
Fat Lesson
North American to Nutritious
Restaurant Lesson
Energy Balance Lesson
Social Support

How do you roll it out?

Client enrolls
Initial Assessment (brings in Qaires and measures are taken)
Initial Consult (Info explained, goals set, first steps taken)
Check Up 1 – 8

©Precision Nutrition, Inc.

www.precisionnutrition.com

Client Type and Recommended Coaching Style
Client Type
High Motivation, High Skill
Low Motivation, High Skill
High Motivation, Low Skill
Low Motivation, Low Skill
Figure 1
Coaching Style Description
Delegate High motivation, high skill clients are typically the type who are
“good at everything” and motivated to get better.
The way to keep this type of client constantly involved and in
tune with your process is to make them “active drivers” rather
than “passive passengers.” For example, with this type of client
you should give them assignments and “research” to do on their
own. You should explain to them that the truest measure of the
most successful clients is there ability to learn, understand and
become sensitive to what works best for them.
In that, offer ideas and generalized concepts that you want this
client to think about, research, or problem solve towards. Let
them know that during the next session, you want to have a
spirited conversation with them about their findings. And follow-
up by having these discussions.
Inspire To be good at something, but lose your zeal for it, is often the
result of overwhelming internal or external pressure. And this
typically categorizes the low motivation, high skill client.
Clients of this temperament do not respond well to over-critical
feedback or over-hyped rhetoric. To coach this type of client, you
must find the glimmers of wisdom that inspire them to reclaim
their thrust for improvement.
To coach this type of individual isn’t easy and common coaching
styles (Go, Go, Go, for example) just don’t work. To the high
skill/low motivation client, “rah, rah” strategies and
training/nutrition strategy “pitches” sound like more work they
don’t have the time or energy for.
For this type of client you need to take the pressure off and find
ways to ease them back into the coaching process through subtle
inspiration.
Direct These clients do not lack for motivation so you won't have to
supply any more to the equation. The problem, in fact, is likely
too much motivation.
This type of client may be so motivated (and yet so unskilled) that
they risk making too many corrections or lifestyle transformations
all at once, and that can be both dangerous and limit potential
long-term gain/success.
You will need to guide them through well-staged and progressive
steps so they get it - but don't try to get it all at once!
Guide This type of client is typically quiet, shy and introverted. So
respect that and don't become their cheerleader. They aren't
looking for the loud, motivational coach who constantly tells them
“YOU CAN DO IT” - they are looking for someone to provide
direction and develop a relationship at a pace that doesn't make
them feel uncomfortable or want to “push back”.
Even positive reinforcement offered too hastily can be a negative
with a low motivation, low skill client.
©Precision Nutrition, Inc.
www.precisionnutrition.com

Client Objections and Responses
Objection
“I can’t eat 5 times a day, I do X (insert any
and every job here)”
“I heard on the news that I shouldn’t
exercise for longer than 30 minutes at a
time so I don’t want to do these long X
minute (insert any and every time frame
here) workouts”
“I don’t like the taste of X (insert any and
every food here)”
“Lifting weights makes me bulky and
muscular really fast so let’s stick with
cardio”
“I can’t do X (insert any and every exercise
here), it hurts my Y (insert any and every
body part here)”
“I can’t give up X (insert any and every
food here)”
“It’s too much of a pain to exercise (after
work/before work/during my lunch
hour)”
“I can’t afford to eat healthy, it’s too
expensive”
“I don’t have anyone to come exercise
with”
“A friend of mine at work is in great shape
and he/she doesn’t have to eat this way”
Figure 2
Potential Response
Eating 5 times a day is simpler than you think. After all, you don’t have to
cook 5 big meals every day. What if you were to eat breakfast, lunch and
dinner like you do now and then have two easy-to-make liquid snacks or
energy bars in between meals? Let’s start with that.
The latest information on body transformation shows that at least 5 hours a
week of physical activity is necessary for improving body composition.
Even the US government agrees and they recommend at least 60 minutes of
physical activity every single day – or 7 hours a week – to stimulate weight
loss.
Now, with my help, you’ll be able to get great results with just about 5
hours per week. So let’s figure out how we can schedule your week to
accommodate these 5 hours.
There are a wide variety of foods to choose from and I guarantee that we
can find some varieties of X than you do like.
Also, as food prep matters, I’d like to teach you some new ways to prepare
X so that it tastes better to you.
Unless you want to compete in endurance sports, it’s important to spend
more than half of our gym time doing higher intensity activities like interval
exercise and resistance exercise.
But don’t worry, I’ll design your lifting program in such a way that you
won’t bulk up. You’ll just get stronger and leaner.
Don’t worry; I’m going to teach you a way to perform this exercise, and a
number of others, that work the same muscle group. Not only will this
approach avoid pain in Y, it’ll actually strengthen this area. Eventually
you’ll be pain-free in this area.
Oh, you won’t have to! While you might have to eat less of X, we’ll build it
into your “free meals” – after all, you’ll get about 4 of them a week.
There are a number of ways to accumulate 5 hours of exercise a week. Not
all 5 hours have to be done at the gym, you know. So let’s look at your
weekly schedule and we’ll build your exercise schedule around it so that
you’re most comfortable and you can still get your 5 hours.
I know it seems like it is, but I can teach you some strategies for buying
healthy food that help you save a ton of money. In fact, when I’m done with
you, you’ll likely be spending less money on groceries, not more.
Well, during your training sessions, you’ve got me. And for the other
workouts like cardio, intervals, etc. I can either hook you up with one of my
other clients so you can motivate each other or you can just bring your iPod
and let your music keep you company during the workouts.
I don’t really know you friend’s situation so I hate to comment. But since
you asked, he/she may not have to eat this way for a few reasons.
First, he/she may have a much faster metabolism, allowing for a less strict
nutrition plan. Second, he/she may do a lot more physical activity than
you. Finally although he/she may be following a different sort of eating
plan, they may still be following a plan and that’s why they’ve gotten such
great results.
©Precision Nutrition, Inc.
www.precisionnutrition.com
 Figure 3
What Clients Should Know vs. What You Should Know
What You Should Know
24 hour energy expenditure, blood sugar control, and the
anabolic/catabolic hormonal profile can all be improved
by increased feeding frequency.
To optimize protein turnover, protein synthesis, thermic
effect of feeding, and muscle recovery, most clients should
be getting around 1g of protein per pound of body weight.
To control insulin levels and keep blood glucose levels
constant throughout the day, low glycemic index/load
carbohydrates should be eaten instead of high glycemic
index/load carbohydrates.
To optimize dietary fat profile, your clients should be
getting 1/3 of their dietary fat from polyunsaturates, 1/3
from monounsaturates, and 1/3 from saturates. This
balance helps create a favorable hormonal environment in
the body, helps to manage inflammation, and helps
support healthy immune function.
To optimize health and reduce appetite, most clients
should be getting 10-15 servings of vegetables and fruit per
day.
The phytonutrients present in these fruits and veggies have
been shown to reduce cancer, heart disease, and diabetes
risk.
Different body types require different macronutrient
intakes to maximize fat loss due to differing degrees of
glucose tolerance and carbohydrate/fat oxidation.
This is due to differences in hormonal profiles between
ectomorphs, mesomorphs, and endomorphs.
What Your Client Should Know
Eat every 2-4 hours during the day. This means 5 or 6
smaller meals per day vs. 2 or 3 bigger meals.
Doing this will help improve your body composition,
energy levels, and your health.
Eat 1-2 servings of lean, complete protein per meal.
Protein foods include low fat dairy, lean meats, soy
products, eggs, and protein supplements.
This will help you reach your daily protein goals, improve
your energy levels, and help you keep your metabolism
high.
Stock your house with unprocessed, whole grain
carbohydrates like whole oats, whole grain breads, wild
rice, quinoa, etc.
Keep processed carbohydrates like white bread, bagels,
white pasta, white rice, chips, crackers, sugary desserts, etc
out of the house.
The closer the carbohydrate to its natural state, the better it
is for your health and body composition.
Add good fats into your diet every day. This means
including foods like ground flax seeds, olive oil, flax oil,
avocados, and raw mixed nuts.
Also, one of the best things you can do is to include fish oil
supplements (in oil or capsule form) each day.
With every meal or snack, eat 1-2 servings of veggies. A
serving is around ½ cup.
Some fruit can also be included but be careful as there are a
lot more calories in fruits vs. veggies
If you’re naturally slim, you should eat more healthy
carbohydrates and less dietary fat each day.
If you’re naturally fatter, you should eat fewer
carbohydrates and more protein and fat day.
©Precision Nutrition, Inc.
www.precisionnutrition.com
 Figure 4
Nutritional Level and Approach
Nutritional Level Description of Level
Level 1 Sedentary individuals or
individuals with exercise
experience who are
completely new to eating well
Level 2 Sedentary individuals or
individuals with exercise
experience who demonstrate
some understanding of good
nutrition yet need guidance,
planning, and direction
Level 3 Sedentary individuals or
individuals with exercise
experience who eat the right
foods in the right amounts at
the right times
Typical Characteristics of Level
Body Comp. Assessment reveals
high body fat % (<18% men;
<25% women)
Kitchen Questionnaire reveals
poor kitchen set-up.
Client Information Sheet reveals
poor grocery shopping habits.
3-Day Food Record reveals little
knowledge of correct food type,
timing, and amount.
Body Comp. Assessment reveals
moderate body fat % (<18% men;
<25% women)
Kitchen Questionnaire reveals
average kitchen set-up.
Client Information Sheet reveals
average grocery shopping habits.
3-Day Food Record reveals above
average knowledge of correct
food type but average to below
average knowledge of food
amount or timing.
Body Comp. Assessment reveals
low body fat % (<12% men; <20%
women)
Kitchen Questionnaire reveals
excellent kitchen set-up.
Client Information Sheet reveals
excellent grocery shopping
habits.
3-Day Food Record reveals above
average knowledge of correct
food type, amount, and timing.
These individuals are typically
already lean yet want to go the
next step toward optimization.
©Precision Nutrition, Inc.
www.precisionnutrition.com
Approach
This type of client requires a
slow coaching approach
focused on:
Basic food education and basic
habit development - from
basic food selection lessons to
grocery shopping strategies to
better meal planning and
preparation.
Begin by making some general
food suggestions while
teaching the client the
strategies required to support
healthy eating.
This type of client usually has
the basics down in terms of
food selection. They may do
well at the grocery store and
may have no issues with food
preparation.
However, this type of client
typically needs to learn more
about moderating overall
calorie intake, establishing
correct portion sizes for their
body type, and eating the
right foods at the right times
of the day.
General strategies may work
well here although more
specific ideas may also have to
be introduced.
This type of client likely
already has a good
understanding of the
principles of eating the right
foods at the right times in the
right amounts.
They may also have excellent
shopping and preparation
strategies.
However, they may need very
specific calorie and
macronutrient information.
And beyond establishing a
baseline diet, they’ll also need
specific strategies for making
outcome-based dietary
decisions.
 Figure 5
Perceived Limiting Factors vs. Actual Limiting Factors
Perceived Limiting Factor
Inability to Gain Muscle “My client simply won’t eat
Mass more!”
Inability to lose body fat “My client goes out to party
twice per week and drinks
too much beer and eats too
much pizza.”
Poor recovery from exercise “My client just won’t increase
their protein intake.”
Objective Information Actual Limiting Factor
Upon inspection of your The limiting factor here
client’s fridge, you find isn’t appetite and isn’t
that it’s frequently empty. likely related to problems
with meal size. The
problem is grocery
shopping related. The
client either doesn’t know
how to properly shop,
doesn’t prioritize
shopping, or doesn’t plan
regular shopping trips.
Fix this limit and the “too
little food” factor will
likely disappear.
Your client has made the The limiting factor here
commitment to train with isn’t the beer and pizza.
you so they are interested It’s either the client’s
in change. prioritization (they
prioritize social interaction
However, when they’re over physical change) or
not with you they have it’s social support (their
problems. social pressure is too great
to say no to the pizza and
beer).
Encourage them to enlist
better social support
circles and/or discuss
their priority structure
and their “too much junk
food” problem will likely
disappear.
After doing repeated diet The limiting factor here
assessments, you notice isn’t likely your client’s
your client doesn’t choose inability to eat protein, it’s
from all the protein likely their knowledge of
options at their disposal. how to increase protein
intake.
By providing the client
with protein lists and
good cooking strategies
for incorporating more
protein in everyday meals
and snacks, their “just
won’t eat protein”
problem will likely
disappear.
©Precision Nutrition, Inc.
www.precisionnutrition.com
 Figure 6
Client Assessments
Daily Measures Bi-Weekly Measures Monthly Measures Annual Measures

Subjective Recovery Skin folds Strength, Endurance, or Blood Work

Sport Performance

Objective Recovery Body Girths Photographs

Body Weight Body Weight (if not

weekly)

©Precision Nutrition, Inc.

www.precisionnutrition.com
Nutrition for you
The Precision Nutrition System
Eat. Improve. Impress.

Precision Nutrition started with a single question: what exactly should people eat
to 1) look fit, 2) be healthy and 3) perform to their highest potential?

To answer that question, we condensed 10 years of research, both from the lab
and from the field, and the experiences of nearly 45,000 PN members from over
95 countries, including both everyday folk and Olympic gold medalists, all into
one system — the Precision Nutrition System.

The Precision Nutrition System is a true comprehensive diet guide that includes
the following:

Gourmet Nutrition, Volume 1. A complete cookbook containing

over 100 delicious, PN-sanctioned recipes.
Success Guide. 10 success strategies guaranteed to help you get in
the correct frame of mind and stick with the plan long-term.
Diet Guide. A comprehensive guide to nutrition. Everything is
covered from food selection to meal timing to nutrition program
design.
Quick Start Guide. Step-by-step instructions to get started on the
right foot in under 45 minutes.
Super Shake Guide. Delicious shakes and smoothies that make
great nutrition easy and quick, especially on the go.
Five-Minute Meals. Quick, tasty meals that can be whipped up in
minutes, when time is of the essence.
Measurement Guide. Why measuring results is critical; exactly
what to measure, and how.
Individualization Guide. How to customize a diet to any body
type and goal, and how to use feedback from measurements to
perfect the plan.
Maintenance Guide. Maintenance is often more challenging than
dieting. In this guide we’ll show you how to keep the body you’ve
worked for.
Support Guide. Make the best use of the support around you.
And more…

Each part of Precision Nutrition directly supports the ideas in the attached e-
book. So if what you read makes sense to you, you’ll love the Precision Nutrition
System.

To take the next step & become a PN client yourself, visit us at:
www.precisionnutrition.com/products/system.html