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A comprehensive look into those aspects of strength & conditioning that promise to best deliver long-lasting and continuing progress. Not all about increases in muscle mass, as genetic potentials are the determining factors that control these adaptations naturally. By doing the right things, the right things will happen. 
​Nutrition, as the controlling factor in all strength & conditioning progress, is covered in great depth, with a simplified, yet thorough analysis of the chemistry behind what we eat. A close examination of the macro and micro-nutrients ideally suited to the inquiring fitness professional is designed to deliver significant insights into natural sports nutrition.

​​Table of Contents.            
The aspects of training & nutrition..
Introduction.
1. The exercise need. 
2. Discipline versus motivation.
3. The stimulation.
a) Exercise.
b) Exercise intensity.
c) Frequency.
d) Periodisation.
e) Potential versus expectation.
4. Recovery.
5. Nutrition.
A simplified look at the chemistry of nutrition.
Introduction.
Model 1.
Model 2.
Model 3.
1. Water, H2O.
Drink more water.
Post-training/event rehydration.
Points to consider.
2. The macronutrients.
a) Protein.
The vegan/vegetarian lifestyle.
Don’t obsess over protein.
What is the correct daily intake of protein?
Protein Supplementation.
b) Carbohydrates.
Do not avoid complex carbohydrates.
c) Lipids (Fats).
Eat less fat.

​
​Table of Contents (cont).
​3. The micronutrients.
a) Vitamins.
The fat soluble vitamins
The water soluble vitamins
b) Minerals.
The macro-minerals.
The micro-minerals.
​Some practical thoughts on nutrition.
1. Moderation.
a) Be aware of, and control serving sizes.
b) Serve your meals on smaller, entree sized plates.
c) Know when to stop eating.
d) Do not look to food for comfort.
e) Never go back for seconds.
f) Adapting fast food options.
2. Keep it simple.
3. Never go without breakfast.
4. Plan meals & space them evenly.
5. Eat more vegetables, fresh fruit and wholegrain cereals/breads.
a) Supplementary notes.
b) Preserving nutrient quality and safety.
6. Use less sugar.  
7. Use less salt.
8. Pre-exercise, workout, event meals & sports drinks.
9. Limit alcohol consumption.
10. Learn to adapt recipes.
11. Interpreting Nutritional Information.
References.