I'm a Fitness Professional and I Booked a Consultation with a Registered Dietitian
Here's how it went
I spent 11 years in higher education as a health science / exercise science student. I have a BS in Exercise Science, a MPH in Epidemiology and an EdD in Kinesiology.
Want to take a wild guess how many nutrition courses were required as part of my training?
Two.
I took a required general nutrition course and a required sport nutrition course in undergrad. Aside from knowing general macronutrient recommendations and fueling for the activities I currently do, my nutritional knowledge is quite limited. I wanted reassurance that I was at least on the right track as I ramp into 2025 training.
I decided to meet with a Registered Dietitian (RD) to have them assess my current nutrition, help me develop a game plan, and answer my questions. I specifically wanted to make sure that I wasn’t underfueling (unintentionally, but I find myself skipping meals on occasion because my schedule is sometimes unpredictable and very busy), and because I have PCOS, which causes insulin resistance, I wanted to discuss carbohydrate intake.
One of my gym friends recommended a local RD who works with an integrative medicine group and also took my insurance. Definitely check your benefits to see if yours may cover this type of supplemental healthcare, too!
Before the Consultation
I booked my appointment a month in advance and was instructed to bring a two week food log. When you’re hard pressed to eat three balanced meals a day, logging your food feels impossible, but I just kept a sticky note in the kitchen and wrote down everything I ate in real time. I’d say my log was probably about 80% accurate, as I inevitably forgot to write something down. Everything went into my Excel sheet at the end of the day.
I’ll also say, seeing everything that you consume, especially if you’re actually honest with it, can be really eye opening. I have mixed opinions about the practice of food logging because I’m anti-calorie counting, but logging for the purpose of health assessment is different.
For the sake of authenticity, here’s my actual log. This is my real, day(s)-in-the-life as a mom of 3 kids under the age of five, who works a full time job, teaches 6 fitness classes a week and loves sushi and Diet Coke.
Judge away.
The Consultation
The dietitian started by weighing me (no surprise there) and then asked me what my concerns were.
Underfueling
The toughest personal challenge I face in the chaos of motherhood is meal planning. I absolutely hate it. Planning the meals, scheduling the pickup or delivery, prepping everything, and despite asking the littles what they want, knowing good and well they probably won’t eat it. We’re still in the phase of life where I make two meals in the evening: a more kid-friendly meal, and then dinner for my husband and I.
At lunch, I also try to make sure they have a semi-balanced meal (even if it’s something lighter) and then will piece together something for myself. I sometimes skip meals or am running late and end up eating something after I complete the task I’m working on. I need a better game plan for prep and balance across the board, but that’s a me problem and not a dietitian problem.
Incorporating more protein into my diet
I’m not a fan of eating meat. I don’t eat red meat, and I rarely eat pork. Chicken and seafood are fine, but those take time to prepare and I’m always limited on time. Plant-based sources, such as beans, quinoa, and greens, offer a smaller amount, but I’m not consuming enough of those to meet a daily requirement. Don’t even get me started on protein powder. All of it feels like I’m eating sand.
Maintaining enough carbohydrate intake for exercise but not contributing to the insulin resistance caused by PCOS
At the moment, I teach four spin classes a week. I’ve taken a break from running, but will start incorporating it back in come Spring. While most of my running is Zone 2 and therefore fat-fueled, my work on the bike is predominantly interval based. In any given spin class, most of my time is spent in Zone 4 / threshold, relying on carbohydrates for fuel.
Timing eating around training
I always feel like I have enough energy when exercising or teaching a class, but I did want some professional perspective on an optimal fueling time prior to training. Once I begin running, I’m also going to develop a game plan for fueling during my longer runs, or essentially fueling past the one hour mark.
Professional Recommendations
(Please note: These were professional recommendations tailored to my metrics, lifestyle, and medical needs. These are not your recommendations, nor should they be interpreted as such. You should seek guidance from a licensed healthcare provider before making any changes to your diet or exercise routine.)
Underfueling: According to the RD, this wasn’t a concern. Even while occasionally opting for fasted cardio, he indicated that my training isn’t excessive. If I maintain my current levels of exercise and begin running in addition to what I’m doing now, then we may likely need to ramp up the food intake.
Protein intake: A serving size of animal protein is 3 ounces (approximately 20g of protein), which is roughly the same size of a deck of cards. I did remember that visual from undergrad. The reminder that I don’t have to eat near as much meat as I thought I did was helpful. Based on my body weight and the fact that I don’t each much animal protein currently, he recommended we start small and aim slightly under the maintenance recommendations with 1.2g/kg. At 152 lbs, this places me at 85-95g/protein per day. One 3 ounce serving of protein per meal x 3 meals = 60 grams from protein alone. Add in a protein bar at one snack, plus veggies, nuts and cheese and I’d be within range. Once I begin hitting these numbers consistently, it would be easier to increase from there.
Carbohydrate Intake: Because I have PCOS, he suggested trying a continuous glucose monitor (CGM). CGMs have recently become popular and are being marketed as a wellness device, but unless you have a clinically indicated need to use them and the clinical understanding to interpret them, I personally believe they could create unnecessary anxiety or lead to problematic behavior. Glucose naturally rises after eating, and lowers in response to exercise. A spike isn’t always a red flag. However, consistently elevated glucose that doesn’t lower in response to movement might be a sign of insulin resistance.
I purchased the CGM and began tracking at home. At first, I didn’t change anything. I simply used the first 2 week sensor as an experiment. My glucose never spiked over 140, even without dietary modifications and enjoying an occasional treat. 95% of the time it was within range, and it responded appropriately to my training. This was incredibly reassuring, given my last fasting labs being on the high end of normal.
Timing: He recommended eating 1-2 hours prior to exercise with a snack containing 10-20g of protein and 30-40g of carbohydrates (for cardio). For some people, eating too closely to training can result in a hypoglycemic response once exercise begins. There are days while I’m eating while walking into the gym, and I’ve never had a hypoglycemic event, but that doesn’t mean that it can’t happen. Additionally, spreading out the eating and snacking would help with glucose balance.
Supplements: I could use some more fiber in my diet, and he recommended 1/4 tsp powdered psyllium husk mixed into a smoothie. I currently take inositol and a cinnamon/chromium blend for PCOS symptoms and am also on an oral contraceptive. He recommended continuation of those, mentioning there are mixed reviews on cinnamon. Chromium is fine as long as the daily intake is low - around 200 micrograms / day.
My Thoughts
The consultation provided reassurance that I’m on the right track. Keep in mind that because this RD works in an integrative medicine clinic, he’s primarily working with individuals who are obese, have multiple comorbidities, and metabolic syndrome. Much like what I recommend to others, he said that where I’m at is “completely fine” and some small changes would likely contribute to a larger effect of sustained energy and gut health. I’m excited to adopt these changes over time and plan on checking back in with him quarterly to reassess my responses to increased training.
Have you used a Dietitian before? Would you? I’d love to hear about your nutrition + training experiences in the comments.
Simply Fit is a free, weekly newsletter written by Dr. Amanda Durall, a Kinesiology professor and fitness professional aiming to simplify exercise science and deliver practical recommendations to help you achieve your fitness goals. To support this work and help increase its visibility, please consider subscribing and sharing with someone you know.