Start With a Full Client Assessment

Every strong plan begins with a deep understanding of the client.
🧩 Medical & lifestyle background – Gather health history, training schedule, work hours, and stress levels.
⚖️ Body composition & activity – Record current weight, body fat percentage, and activity level.
🥗 Diet history – Review typical food intake and past dieting approaches.

A complete assessment sets the foundation for calorie targets and macronutrient ratios.

 

Define Clear Goals and Energy Needs

Clients’ goals shape every nutrition choice.
🎯 Fat loss calls for a moderate calorie deficit—typically 10–20% below maintenance.
💪 Muscle gain requires a slight surplus with progressive overload in training.
🏋️ Performance & maintenance usually hover around maintenance calories but fine-tune macros for energy and recovery.

Use evidence-based formulas like the Harris-Benedict or Mifflin-St Jeor equation to estimate Total Daily Energy Expenditure (TDEE), then adjust based on weekly progress.

 

Build Macronutrient Targets

Macronutrients—protein, carbohydrates, and fats—are where science meets strategy.
🍗 Protein: Aim for 1.6–2.2 g per kg of body weight to support muscle repair and satiety.
🥔 Carbohydrates: Set 3–6 g per kg depending on training volume and intensity.
🥑 Fats: Balance the remainder (around 20–30% of total calories) with a mix of unsaturated fats for hormones and brain health.

Tracking these ratios keeps clients fuelled and recovery strong.

 

Prioritize Nutrient-Dense Foods

Quality matters as much as quantity.
🌾 Choose whole grains, fruits, and vegetables for fiber and micronutrients.
🐟 Include lean proteins such as fish, poultry, legumes, and dairy.
🥜 Use nuts, seeds, and olive oil for healthy fats.

This approach supports energy, immunity, and long-term cardiovascular health.

 

Timing and Recovery Fuel

While total daily intake drives most results, nutrient timing can enhance performance.
⏱️ Pre-workout: Combine carbohydrates and a moderate amount of protein one to three hours before training.
💧 During training: For sessions longer than 90 minutes, consider electrolyte and carb intake.
🥤 Post-workout: A mix of carbs and protein within two hours supports glycogen replenishment and muscle repair.

 

Monitor, Measure, and Adjust

A science-based protocol is never static.
📊 Track body weight, measurements, training logs, and client feedback weekly.
🔄 Adjust calorie intake or macronutrient ratios if progress stalls for more than two weeks.
🗣️ Maintain open communication to refine the plan as life, training load, or goals change.

 

Why Use Foodzilla for Science-Based Protocols

Foodzilla is built for professionals who want precision and efficiency.
🦖 Evidence-based calculations – Harris-Benedict and other formulas are integrated.
🧮 Auto macro splits – Set goals and watch the platform do the math.
📱 Client-friendly interface – Clients get clear, personalized plans on their phones.
⚡ Rapid updates – Tweak plans instantly as goals or activity levels shift.

 

Disclaimer: This article is intended for educational purposes and should not replace personalized medical or dietetic advice. Always tailor nutrition plans to individual needs and consult a registered dietitian or healthcare provider when required. 

 

References

1. American College of Sports Medicine – Nutrition and Athletic Performance

2. Aragon, A.A., Schoenfeld, B.J. Nutrient timing revisited: is there a post-exercise anabolic window?. J Int Soc Sports Nutr 10, 5 (2013). https://doi.org/10.1186/1550-2783-10-5

3. Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. doi: 10.1080/02640414.2011.619204. PMID: 22150425.

4. USDA Dietary Guidelines for Americans 2020–2025