It is important to know your body and what it needs from a nutritional standpoint to maintain energy, especially during periods of exercise. As a Certified Nutrition Coach, personal trainer, or personal fitness chef it is important to understand that men and women have very different nutritional requirements, beyond those related to size and weight. Women need fewer calories than men but have higher vitamin and mineral needs.
On average, a moderately fit man needs about 19-21 calories per pound of body weight. This means, if he weighs 175 pounds, his daily calorie intake should be around 3,500 calories per day. A moderately fit woman who maintains a similar exercise program only needs about 17-19 calories per pound of body weight. That translates to about 2,400 for a woman that weighs 135 pounds.
The reason men need more calories than women is because men burn more calories than women. Men generally have more muscle than women and less fat thanks to a faster metabolism. This leaner muscle to fat ratio further supports an elevated metabolism.
Just like with calories, men need more carbohydrates than women. Moderately fit men who exercise a minimum of three times a week need 6 – 10 servings of fruits and vegetables each day and 8 – 12 servings of grains to meet high fiber needs. A woman of a similar fitness level needs about 9 servings of carbohydrates and 7 servings of grains daily.
Men store fewer but use more carbs than women. Women also require fewer carbs because they store and burn more fat than carbs when exercising.
These recommendations are for men and women who train regularly, those who weight train with a cardio program including running, cycling or swimming laps.
Men need at least four servings each day and women require about 70-80 grams of high-quality protein sources. Fit people need more protein than sedentary people and men need more than women as they have more muscle mass to maintain.
Calcium is necessary to strengthen bones and to ensure overall bone health. Women need 1000 to 1300 milligrams of calcium every day. Women runners often have to take a calcium supplement. Because men require the same amount, it is generally easier for them to get the calcium they need through their diet because of their higher daily calorie intake.
Both men and women need iron. Men require about 8 milligrams each day and women as much as 18 milligrams. Women tend to lose more iron during exercise and menstruation.
How You Can Help
The NESTA Sports Nutrition Specialist course is designed for personal fitness trainers, strength coaches and nutrition experts who want to learn cutting-edge techniques for increasing sports performance, reducing recovery time, and enhancing the overall well-being of your clients and athletes.
Learn more about becoming a Sports Nutrition Specialist NOW!
If you want to help clients with food, diet, weight management and improving the results of their fitness routines, the Fitness Nutrition Coach course is for you. You will learn about optimal nutrition, including proven techniques for increasing energy, optimal health and decreased dependence on medications. Instantly increase your job and career opportunities with this popular professional credential.
You can become a Certified Personal Fitness Chef and expand your current personal chef business, or add a new profit center for your fitness or wellness business. Many personal chefs cook and coach people in groups to help more people and earn more money per hour. Some chefs provide weekly meal prep service for health-minded customers and athletes.
Check out what it takes to start a career in personal fitness training. This is your most affordable and fastest way to become a highly qualified personal trainer.
NESTA coaching programs are open to anyone with a desire to learn and help others. There are no prerequisites.
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