Nutrition & Supplementation
Evidence-based nutritional strategies to optimize performance, body composition, and long-term health
Fueling Performance and Transformation Through Strategic Nutrition
Optimal nutrition is the foundation upon which all training adaptations are built. Without proper nutritional support, even the most sophisticated training program will fail to deliver results. At Vigour Gym, we provide evidence-based nutritional guidance that goes beyond generic meal plans and calorie counting—we help you understand how to fuel your specific physiology, training demands, and body composition goals through strategic macronutrient manipulation, nutrient timing, and targeted supplementation.
Our approach to nutrition coaching is individualized, sustainable, and rooted in current nutritional science. We recognize that there is no single "perfect diet" that works for everyone. Your optimal nutritional strategy depends on your metabolic type, training volume and intensity, body composition goals, food preferences, lifestyle constraints, and individual response to different macronutrient distributions.
Our Nutritional Philosophy and Approach
Individualization Over Dogma
We reject rigid dietary dogma and one-size-fits-all meal plans. Whether ketogenic, moderate carbohydrate, high carbohydrate, intermittent fasting, or traditional meal frequency—we use the approach that best supports your individual metabolism, training demands, and adherence capacity. Your optimal diet is the one you can execute consistently while achieving your goals.
We assess your metabolic type through a combination of questionnaires, food response tracking, and body composition analysis to determine your optimal macronutrient distribution. Some individuals thrive on higher fat, lower carbohydrate intakes, while others perform and recover better with higher carbohydrate consumption. We identify your metabolic preferences and design nutrition protocols accordingly.
Whole Foods Foundation
While we use macronutrient targets and caloric frameworks, we emphasize nutrient-dense whole foods as the foundation of any successful nutrition program. Micronutrient adequacy, fiber intake, phytonutrient diversity, and food quality all impact training recovery, hormonal health, immune function, and overall well-being in ways that pure macronutrient tracking cannot capture.
We guide clients toward minimally processed proteins, healthy fat sources, fibrous vegetables, strategic carbohydrate selections, and high-quality supplementation when appropriate. Supplements are exactly that—supplemental to a solid nutritional foundation, not replacements for poor dietary habits.
Hormonal Optimization
Food is a powerful hormonal signaling mechanism. The macronutrient composition, meal timing, and food quality of your diet directly influence insulin sensitivity, cortisol patterns, thyroid function, sex hormone production, and growth hormone release. We design nutrition protocols that optimize these hormonal cascades for improved body composition, recovery, and performance.
For clients with identified hormonal imbalances through laboratory testing, we implement targeted nutritional interventions to support hormonal optimization. This may include carbohydrate manipulation for insulin sensitivity, specific fat intake strategies for testosterone production, or targeted micronutrient supplementation for thyroid support.
Sustainability and Flexibility
The most effective nutrition plan is one you can maintain long-term. We build sustainable eating patterns that accommodate social occasions, travel, dining out, and life's unpredictability while still supporting your goals. Extreme restriction and perfectionism typically lead to compliance failure and psychological distress around food.
We teach you to make informed choices in various contexts, understand portion management without obsessive tracking, recognize hunger and satiety cues, and develop a healthy relationship with food. Our goal is to build nutritional competence and autonomy, not dependency on rigid meal plans or constant coaching oversight.
Our Nutrition Coaching Process
Initial Nutritional Assessment
We begin with a comprehensive evaluation of your current dietary habits, food preferences, digestive health, energy levels, meal timing, supplement use, and nutritional knowledge. We assess metabolic type through questionnaires and response tracking. Laboratory testing (when available) provides additional insights into nutrient deficiencies, metabolic markers, and hormonal status.
Personalized Nutrition Plan Development
Based on your assessment, training program, and body composition goals, we create a customized nutrition plan with specific macronutrient targets, meal timing recommendations, food selection guidelines, and supplement protocols. Plans are designed for adherence and sustainability while supporting your training adaptations and body composition objectives.
Implementation and Education
We provide practical guidance on meal preparation, restaurant navigation, portion management, supplement sourcing, and creating sustainable eating patterns. You'll learn the principles behind the recommendations so you can make informed decisions independently. We teach skills, not just prescribe rules.
Ongoing Monitoring and Adjustment
We track your progress through body composition changes, performance metrics, energy levels, recovery quality, and adherence feedback. Plans are adjusted based on your response—what works in theory must be validated through your individual results. We modify macronutrients, meal timing, and supplement protocols as needed to optimize outcomes.
Optimize Your Nutrition Strategy
Schedule a consultation to discuss your nutritional needs and learn how personalized nutrition planning can accelerate your results
Book Nutrition Consultation