Guide: Nutrition and Physical Activity – 24.85 USD (1000 UAH)
Please note: The final amount charged to your card may vary slightly due to currency conversion and processing fees applied by your bank or payment provider. All payments are processed in UAH. Prices in USD are provided as approximate equivalents for your convenience.
Guide Format: PDF
Guide Access: Lifetime access. Downloadable for your convenience.
A practical, evidence-based guide for everyone engaging in physical activity — from beginners to seasoned athletes. It helps You understand how to adapt nutrition to your level of exertion, maintain energy, strength, and hormonal balance, and avoid falling into the trap of nutrient deficiencies.
This guide answers key questions about how to combine training and nutrition without compromising your health. You will learn what to eat before and after workouts, how to sustain performance during exercise, prevent energy depletion, and support your long-term well-being.
What is this guide about?
CONTENTS
1. Why Physical Activity Matters and How It Affects the Body
1.1. What is physical activity? Key effects on the human body
1.2. Types of physical activity and their impact
2. What Should Be in an Active Person’s Diet
2.1. Proteins: building blocks for muscle repair and growth
2.2. Carbohydrates: primary source of energy
2.3. Fats: essential for hormones, energy, and cell health
2.4. Micronutrients: what You need to know
2.5. Helpful supplements
2.6. A balanced plate for an active lifestyle
3.1. Beginner level (2–3 workouts per week)
4.1. Optimal caloric deficit
4.2. Risks of excessive restriction
4.3. Supporting the body through fat loss
4.4. Other essential factors
4.5. Resistance training during a deficit
4.6. Common mistakes during “cutting” phases
5. Recovery: The Foundation of Progress and Adaptation
5.1. What full recovery means and why it matters
5.2. Additional recovery & relaxation techniques
6. RED-S (Relative Energy Deficiency in Sport)
6.1. What it is and why it’s dangerous
6.2. Symptoms in women, men, and general signs
6.3. The psychological component
6.4. Prevention strategies
6.5. What to do if You suspect RED-S
7. Periodization of Nutrition and Training
7.1. What is periodization?
7.2. Why Your nutrition should change — and how to adapt it
8. Sports Supplements: What Actually Works
8.1. Creatine
8.2. Protein supplements
8.3. BCAAs
8.4. Glutathione, glutamate, glutamine
8.5. Cysteine and NAC (N-acetylcysteine)
8.6. Arginine
8.7. Citrulline
8.8. Collagen peptides
8.9. Antioxidants
8.10. Carnitine
8.11. HMB (beta-hydroxy beta-methylbutyrate)
8.12. Dubious anabolic supplements
How to access your guide: After completing your payment, you’ll receive an email with a link to our platform where you can view or download the guide.
Please note: The final amount charged to your card may vary slightly due to currency conversion and processing fees applied by your bank or payment provider. All payments are processed in UAH. Prices in USD are provided as approximate equivalents for your convenience.
Guide Format: PDF
Guide Access: Lifetime access. Downloadable for your convenience.
A practical, evidence-based guide for everyone engaging in physical activity — from beginners to seasoned athletes. It helps You understand how to adapt nutrition to your level of exertion, maintain energy, strength, and hormonal balance, and avoid falling into the trap of nutrient deficiencies.
This guide answers key questions about how to combine training and nutrition without compromising your health. You will learn what to eat before and after workouts, how to sustain performance during exercise, prevent energy depletion, and support your long-term well-being.
What is this guide about?
- How the body changes under the influence of physical activity
- What a well-balanced diet looks like for active individuals: proteins, fats, carbohydrates, and micronutrients
- How to tailor your nutrition to the type and intensity of your training
- Key principles of pre-, intra-, and post-workout nutrition
- How to safely reduce body fat without compromising health
- What RED-S (Relative Energy Deficiency in Sport) is and how to recognize and manage it
- How science-based training and nutrition periodization works
- Which supplements are actually effective — and which are just marketing
- Why full physical and emotional recovery is essential for progress
- How to integrate physical activity into everyday life
- If You are just starting to train and want to learn how to eat right
- If You do fitness, yoga, or running but aren’t seeing results
- If You already have training experience but struggle to progress
- If You aim to lose body fat safely — without harming health or hormones
- If You feel exhausted after workouts and can’t recover properly
- If You want to build a diet that matches your training routine
- If You’ve hit a plateau or have trouble with recovery
- If You’re a coach, athlete, or a young professional in the health & wellness field — a dietitian, nutritionist, or a medical student — and need a structured, practical, science-based resource
- No fluff — only practical, science-backed advice
- Built on modern physiology, biochemistry, and evidence-based medicine
- Takes into account psychological aspects, hormonal balance, and recovery
- Provides tools for self-support — without extremes or burnout
- Helps You understand the deep connection between nutrition, training, and recovery
- Useful both for personal guidance and as a professional reference
- Encourages a careful, smart, and body-aware approach to progress
CONTENTS
1. Why Physical Activity Matters and How It Affects the Body
1.1. What is physical activity? Key effects on the human body
1.2. Types of physical activity and their impact
- Aerobic (cardio) exercise
- Strength (anaerobic) training
- Mixed (functional) workouts
- Minimum activity guidelines for adults
- Everyday movement tips
2. What Should Be in an Active Person’s Diet
2.1. Proteins: building blocks for muscle repair and growth
2.2. Carbohydrates: primary source of energy
2.3. Fats: essential for hormones, energy, and cell health
2.4. Micronutrients: what You need to know
2.5. Helpful supplements
2.6. A balanced plate for an active lifestyle
- Daily nutrition principles
- Sample daily menus
- Additional tips
3.1. Beginner level (2–3 workouts per week)
- Macronutrient distribution
- Meal timing
- Common mistakes
- Sample menu
- Macronutrient distribution
- Frequency and timing of meals
- Common mistakes
- Sample menu
- Macronutrient distribution
- Frequency and timing of meals
- Common mistakes
- Sample menu
- Pre-workout fueling
- During the workout
- Post-workout recovery
- Common mistakes & key takeaways
4.1. Optimal caloric deficit
4.2. Risks of excessive restriction
4.3. Supporting the body through fat loss
4.4. Other essential factors
4.5. Resistance training during a deficit
4.6. Common mistakes during “cutting” phases
5. Recovery: The Foundation of Progress and Adaptation
5.1. What full recovery means and why it matters
5.2. Additional recovery & relaxation techniques
6. RED-S (Relative Energy Deficiency in Sport)
6.1. What it is and why it’s dangerous
6.2. Symptoms in women, men, and general signs
6.3. The psychological component
6.4. Prevention strategies
6.5. What to do if You suspect RED-S
7. Periodization of Nutrition and Training
7.1. What is periodization?
7.2. Why Your nutrition should change — and how to adapt it
8. Sports Supplements: What Actually Works
8.1. Creatine
8.2. Protein supplements
8.3. BCAAs
8.4. Glutathione, glutamate, glutamine
8.5. Cysteine and NAC (N-acetylcysteine)
8.6. Arginine
8.7. Citrulline
8.8. Collagen peptides
8.9. Antioxidants
8.10. Carnitine
8.11. HMB (beta-hydroxy beta-methylbutyrate)
8.12. Dubious anabolic supplements
How to access your guide: After completing your payment, you’ll receive an email with a link to our platform where you can view or download the guide.
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