NESTA Fitness Nutrition Coach study plan

Define and contrast the major energy-yielding pathways (phosphagen, glycolytic, oxidative) and state which fuels dominate at different exercise intensities and durations

Explain the digestion, absorption, and transport routes for carbohydrate, protein, and fat, and identify where each macronutrient enters the energy systems

Summarize the roles of the fat-soluble and water-soluble vitamins as coenzymes or cofactors, and list two deficiency presentations you can recognize in a client interview

Describe how hydration status and electrolyte balance affect plasma volume, thermoregulation, and perceived effort during training

Calculate protein needs across the ranges used for sedentary adults, endurance athletes, and strength athletes, and justify each figure you use

Distinguish saturated, monounsaturated, trans, and polyunsaturated fats and state the practical food-level substitutions you would recommend for each

Compare fiber types by physiological effect (viscosity, fermentation, stool bulk) and translate them into specific food recommendations

Build a micronutrient watch-list for common client patterns (low dairy, plant-based, gluten-free, high training volume) and name the nutrients most at risk in each

Evaluate a supplement label against third-party testing criteria and identify red flags such as proprietary blends and megadose formulations

Compute BMR with at least two predictive equations and then apply an activity multiplier, noting where the estimates diverge and why

Explain the components of total daily energy expenditure and rank them by typical magnitude for a recreationally active adult

Set calorie and macronutrient targets for a cut, a maintenance phase, and a lean gain, and state a realistic rate of change for each

Design carbohydrate and protein timing around a training session using the pre-, intra-, and post-exercise windows

Describe hydration planning for a session, including estimating sweat rate from pre- and post-session body weight

Conduct a structured intake interview using a repeatable question sequence covering medical history, medications, allergies, training load, and readiness to change

Collect and interpret a 24-hour recall and a food frequency questionnaire, and list the specific limitations of each method

Identify red-flag conditions that require medical referral, such as disordered eating indicators, unexplained weight loss, and uncontrolled chronic disease

Apply a screening decision tree that routes a client to coach-appropriate guidance, a registered dietitian, or a physician

Document a client file with objective measures, subjective notes, and a clear scope statement

Map a client's stated goal onto the stages of change and select two coaching techniques appropriate to that stage

Write SMART goals with a client and convert them into weekly process behaviors that can be tracked

Practice three motivational interviewing techniques (open questions, affirmations, reflective listening) and record where you slipped into advising

Design a relapse-prevention plan that names likely triggers, a coping response for each, and a re-engagement script

Build a simple adherence-tracking method that a client can maintain in under two minutes per day

Adapt macronutrient, calorie, and hydration plans for special populations including older adults, pregnancy and postpartum clients, adolescents, and plant-based athletes

Explain the female athlete triad and relative energy deficiency in sport, list warning signs, and state when to refer

Modify training-fueling plans for heat, altitude, and long-duration endurance events, including sodium and fluid considerations

Describe evidence-based considerations for clients managing type 2 diabetes, hypertension, and food allergies within a coaching scope

Explain weight-inclusive versus weight-normative approaches and articulate when each framing serves a client

Delineate the boundary between nutrition coaching and medical nutrition therapy, and write a plain-language scope statement you can give a client

Apply ethical standards to scenarios involving client confidentiality, social media marketing claims, conflicts of interest, and supplement sales

Revisit the metabolic and energy-system material and resolve every item you missed on earlier self-quizzes

Explain informed consent, record retention, and professional liability basics as they apply to an independent coach

Complete a timed full-length practice assessment under exam conditions and score it by domain

Rank your three weakest domains by missed-item count and rebuild those topics from your own notes rather than re-reading

Rehearse calculations for BMR, TDEE, macronutrient grams, and sweat rate until each is completed accurately without reference

Assemble a one-page formula and definition sheet that you can reproduce from memory

Simulate a client consultation end to end, from intake through goal setting and scope statement, within 20 minutes