From scope of practice and dietary guidelines to food labels, sports nutrition, hydration, and supplements — everything the ACE CPT needs to fuel clients safely and within scope.
← Back to Chapter 6 HubACE's official position: personal trainers not only can but should share general nonmedical nutrition information with clients. The exact nutrition scope varies by state policies, education, and competencies — but certain actions are within scope for all personal trainers.
Collaboration tip: Working with ACE Certified Health Coaches or Registered Dietitians is highly recommended. Health coaches provide behavioral change support; RDs handle individualized nutritional programming. Referring to an RD (find-an-expert at eatright.org) is the appropriate action when a client's needs exceed a personal trainer's scope.
| Macronutrient | AMDR (% kcal) | RDA |
|---|---|---|
| Carbohydrate | 45–65% | 130 g/day |
| Protein | 10–35% | 0.8 g/kg/day |
| Total Fat | 20–35% | — |
| Added Sugars | <10% | — |
| Saturated Fat | <10% | — |
| Fiber | 14 g/1,000 kcal | 25–34 g |
| Sodium | — | <2,300 mg |
Key concept: Strong evidence supports that it is not the relative proportion of macronutrients that determines long-term weight-loss success — but rather calorie content and whether a person can maintain the intake over time. Many popular weight-loss diets promote variations from the AMDR with limited long-term evidence.
Updated every 5 years by a panel of nutrition experts. The 4 key guidelines reflect the best evidence on how to eat for optimal health across all life stages. Personal trainers are within scope to use and disseminate these guidelines.
A healthy dietary pattern should be maintained from infancy through older adulthood, accounting for individual preferences, cultural traditions, and budget. Nutrient-dense foods in appropriate amounts are the foundation at every calorie level.
The Guidelines are a framework intended to be personalized. Recommendations are made at the food-group level — not prescriptively — to allow people to make it their own. Budget strategies: use fresh, frozen, dried, and canned options; buy seasonal and regional foods; plan ahead.
Meet nutritional needs primarily from foods and beverages. Approximately 85% of total daily calories are needed to meet nutrient recommendations in nutrient-dense forms — leaving ~15% for saturated fats, added sugars, and alcohol. Key groups: vegetables, fruits, grains, dairy/soy, protein foods, oils.
Added sugars: <10% kcal/day. Saturated fat: <10% kcal/day. Sodium: <2,300 mg/day. Alcohol: ≤1 drink/day for women, ≤2 drinks/day for men (1 drink = 12 oz beer, 5 oz wine, or 1.5 oz spirits). Choose nutrient-dense foods in place of less-healthy choices.
Based on typical American consumption in nutrient-dense forms. A framework all Americans can follow. Higher in dairy and meat/poultry vs. Mediterranean.
More fruits and seafood; less dairy, meats, and poultry. Slightly lower in calcium and vitamin D. Associated with reduced CVD and type 2 diabetes risk.
No meat, poultry, or seafood. More soy, legumes, nuts, seeds, whole grains. Vegan if dairy is replaced with fortified plant beverages. Higher in calcium and fiber; lower in vitamin D.
MyPlate translates the Dietary Guidelines into a simple visual — a plate divided into Fruits (¼), Vegetables (¼), Grains (¼), and Protein (¼), plus a glass representing dairy/calcium-rich foods. Goal: make half the plate vegetables and fruits. Free downloadable materials at myplate.gov.
| Food Group | Key Nutrients | Key Points |
|---|---|---|
| Vegetables | Vitamin K (dark green), Vitamin A (red/orange), fiber, potassium | 5 subgroups: dark green; red/orange; beans, peas, lentils; starchy; other. Eat from all subgroups. |
| Fruits | Fiber, potassium, vitamin C | Whole fruits preferred. Dried and 100% juice count but are more calorie-dense. Avoid fruits with added sugars. |
| Grains | Fiber, B vitamins, iron | At least half should be whole grains. "Whole grain" must be the first or second ingredient. |
| Dairy & Soy | Calcium, vitamin D, protein, potassium, B12 | 3 cups/day for adults. Coconut/almond/rice "milks" are NOT classified as dairy — not nutritionally equivalent. |
| Protein Foods | Protein, iron, zinc, B vitamins, omega-3s | Seafood; meats, poultry, eggs; nuts, seeds, soy; beans/lentils. Increase seafood; reduce red meat. |
| Oils | Mono/polyunsaturated fats, vitamin E | Liquid at room temperature. ~5 tsp/day for most adults. Solid fats (butter, lard, coconut oil) are NOT oils. |
Limit to <10% of total calories per day (~50 g on a 2,000-cal diet). Average American intake: 266 kcal/day from added sugars — mostly candy, desserts, and sugar-sweetened beverages. 20+ names appear on ingredient lists (corn syrup, dextrose, agave, brown sugar…).
Saturated fat: <10% of calories/day. Best outcomes when replaced with mono- or polyunsaturated fats. Trans fats (partially hydrogenated oils): consume as little as possible — the FDA no longer recognizes artificial trans fats as safe, and they are banned from food production.
Recommended: <2,300 mg/day. Average American intake: 3,393 mg/day. Only 3% of males and 23% of females meet sodium goals. Strategies: read labels, choose fresh over processed, eat more home-prepared meals, ask for no added salt when dining out.
Designed for hypertension but beneficial for all. Low in saturated fat, cholesterol, and total fat; rich in potassium, magnesium, calcium, protein, and fiber. Lowers systolic BP by ~5–6 mmHg and reduces CVD risk by lowering LDL and total cholesterol.
Describe the relationship between a food/component and disease prevention. Must be FDA-authorized or based on an authoritative scientific body statement. Qualified health claims allowed with a "limited evidence" disclaimer.
Imply a health benefit using terms: "free," "high," "low," "reduced," "lite," "more." A product labeled "healthy" must have FDA-defined levels of total fat, saturated fat, cholesterol, and sodium.
Regulated by DSHEA. Describe a nutrient's role in the body (e.g., "calcium builds strong bones"). Do NOT require FDA preapproval. Must include a disclaimer that the FDA has not evaluated the claim.
~3,500 calories = 1 pound of fat. A 500–1,000 calorie/day deficit → 1–2 lbs/week of weight loss initially. As weight is lost, metabolism decreases and the 3,500 kcal/lb rule becomes less accurate. Use the NIH Body Weight Planner (nhlbi.nih.gov) for individualized projections.
Both produce weight loss; the most effective approach is whatever the client will adhere to. Diet + exercise is more efficient — in one RCT a 5% reduction took 66 days (diet + exercise) vs. 80 days (diet only). Exercise also reduces visceral fat, preserves muscle, and prevents regain.
Meal: 4–6 hours before — high carbohydrate, low fat and fiber, moderate protein, 400–800 calories. For extended events: carbohydrate loading ≥2–3 days before.
Snack (optional): 30–60 min before — ~50 g carbohydrate + 5–10 g protein.
Carbohydrate target: 1.0–4.5 g/kg body weight depending on food type and timing.
Carbohydrates: For exercise >60 min at moderate-to-vigorous intensity, consume 30–60 g carbohydrate/hour in 15–20 min intervals (not one large bolus). Best at a 6–8% carbohydrate concentration for gastric emptying.
Most important when: prolonged exercise (>60 min), extreme heat/cold/altitude, inadequate pre-exercise fueling, or caloric restriction.
Window: Glycogen replenishment is rapid for 30–60 min post-exercise, then slows. Most important window: first 4–6 hours.
Carbohydrate dose: 1.2 g/kg/hour at 15–30 min intervals. Small frequent amounts > one large bolus.
Protein: Adding protein supports muscle repair, especially for strength athletes.
| Timing | Recommendation | Goal |
|---|---|---|
| Before | 5–7 mL/kg at least 4 hours before (≈12–17 oz for a 154-lb person). Sodium-containing beverages or salted snacks help retain fluid. | Begin exercise euhydrated |
| During | Monitor body-weight changes; replace based on sweat rate, environment, and duration. Fluid: 20–30 mEq/L sodium, 5–10% carbohydrate. | Prevent >2% body-weight loss |
| After | Normal meals and beverages restore euhydration. For rapid recovery: 1.5 L per kg (23 oz/lb) of body weight lost. | Fully replace fluid & electrolytes |
Occurs when sweat rate exceeds fluid replenishment. Risk factors: high intensity, hot/humid conditions, low fluid intake. Can raise body temperature and contribute to heat illness. Signs: dark urine, decreased performance, cramping.
Low blood sodium from excessive fluid intake (especially low-sodium fluids). Risk: exercise ≥4 hours, low body mass, slow pace, weight gain during exercise. A Boston Marathon study found 22% of women and 8% of men had hyponatremia at race end.
| Drink | Carbs (g) | Sodium (mg) | CHO % |
|---|---|---|---|
| Gatorade Thirst Quencher | 21 | 160 | 6.2% |
| Gatorade Endurance | 22 | 300 | 6.2% |
| Powerade | 21 | 150 | — |
| Propel | 0 | 162 | — |
| Zico (coconut water) | 6.4 | 50 | 2.2% |
DSHEA — Key Facts: Supplements are NOT evaluated by the FDA for safety/efficacy before going to market — they are deemed safe until proven unsafe. Labels cannot claim to diagnose, prevent, treat, or cure a disease, but they CAN describe effects on body "structure or function" with an FDA disclaimer. PTs must always refer clients to an RD or physician before recommending any supplement — recommending specific supplements is outside scope.
Essential substrate for phosphocreatine ATP regeneration during high-intensity exercise. Long-term safety is well established. Protocol: loading 20 g/day (split 4×5 g) for 5–7 days, then maintenance 3–5 g/day.
Robust evidence as an ergogenic aid for aerobic and anaerobic exercise. Adenosine-receptor antagonism → improved mood, reduced pain perception, increased fat oxidation. Dose: 3–6 mg/kg, 30–60 min pre-exercise.
The most important factor for recovery after prolonged endurance exercise. 1.2 g/kg/hour at 15–30 min intervals optimizes glycogen resynthesis. Frequent small doses beat infrequent large boluses.
Whey: fast-digesting, high in BCAAs and essential amino acids; supports hypertrophy and strength. Casein: slow-release for sustained amino acid delivery. Combined whey + casein produced the greatest strength gains in 10-week programs.
Alkalizing agent that buffers lactic acid during high-intensity exercise. Dose: 0.2–0.4 g/kg with 1–1.5 L fluid, 60–120 min pre-exercise. Drawback: may cause GI distress — test in training first.
Precursor to carnosine (pH regulation in muscle). Benefits high-intensity exercise lasting 60–240 seconds. Dose: 3–6 g/day for 4–10 weeks; maintenance ~1.2 g/day. Common harmless side effect: tingling (paresthesia).
Amino acid used in protein biosynthesis. Research shows insufficient evidence for increases in lean mass or muscular performance.
Precursor to nitric oxide (vasodilator). Most published literature finds no beneficial ergogenic result from supplementation.
Transports fatty acids into mitochondria. Most research findings do not support an ergogenic benefit for exercise performance.
PTs can share federal dietary guidelines (MyPlate, Dietary Guidelines for Americans) and nutrition programs developed by RDs — but cannot create individualized meal plans, prescribe diets, or recommend supplements.
AMDRs: carbohydrate 45–65%, protein 10–35%, fat 20–35%. Limit added sugars and saturated fat to <10% each; sodium <2,300 mg/day.
The three healthy patterns (US-Style, Mediterranean, Vegetarian) all reduce chronic disease risk. Most Americans fall short in vegetables, fruits, whole grains, and dairy.
Food labels: 5% DV = low, 20% DV = high. Serving sizes reflect typical consumption — not recommendations. Ingredients are listed most to least by weight.
DASH is an evidence-based tool for managing hypertension — low saturated fat and sodium, high potassium/magnesium/calcium/fiber. Lowers SBP ~5–6 mmHg.
Pre-exercise: high carb, low fat/fiber, 400–800 cal, 4–6 hrs before (optional snack 30–60 min before). During >60 min: 30–60 g CHO/hour. Post: 1.2 g/kg/hr CHO.
Hydration: begin euhydrated (5–7 mL/kg, 4 hrs pre). During: replace sweat losses with a Na/K/CHO drink. Post: 1.5 L/kg lost. Guard against both dehydration AND hyponatremia.
Evidence-supported supplements: creatine, caffeine (3–6 mg/kg), post-exercise CHO, whey/casein, sodium bicarbonate, β-alanine. Little/no evidence: glutamine, arginine, carnitine. Always refer supplement decisions to an RD/physician.