Personalized Diets and Meal Plans - Activate Personal Training

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Coach Sportif Barcelone
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Personalized Diets and Meal Plans

Personal Trainer Barcelona


It may sound cliché when we say that our metabolism is as unique as our fingerprint. But unless we fully understand our metabolism and its ramifications for our diet and digestion, the outcomes of any fitness or performance program will be suboptimal. The same applies to the way we organize our lives, the way we work, understand our temprament and personality and so on. Knowing this, we intend to tailor every diet and exercise program to each of our clients needs and requirments to the greatest possible extend. You can only be successful in achieving your goals, whether that is to control your weight, lose fat, gain muscle or reach peak performance, if your program fully personalized. At Activate, each nutritionists specializes in a field (health, fitness and performance) and whilst applying a large number of variables when creating your diet or meal plan, we make sure your diet is both practical, easy to follow and effective all at once. The fact that many of our clients, even after years, are still following our diets is greatly satisfying. In the end, this is what a personalized diet should be about. An Activate diet or nutrition plan provides you with long-lasting changes to dietary habits that, in turn, lead to an improved state of personal health, wellbeing and cognitive & physical performance.


Data from the latest peer-reviewed research on cell metabolism and mitochondrial function shows that high caloric diets cause mitochondrial dysfunction. In the developed world, chronic overeating, weight gain and obesity are powerful drivers for a decrease in mitochondria, especially in aging humans. Exercise and dietary interventions improve human health and aging by enhancing mitochondrial energetics. Studies show that intermittent fasting has a profound effect on mitochondrial function and dynamics contributing to health and longevity.

For people with chronic or lifestyle diseases intermittent fasting is often quick and powerful dietary modulation that helps improve cell metabolism and mitochondrial function to regain health and reduce future health risks. Depending on the anamnesis, additional dietary interventions such as melatonin and glutathione rich foods as well as vit B3 derivatives may also be required, especially for aging individuals with underlying health conditions.

Studies also show that athletes who remain in a fasted state post-training show changes in cell metabolism and improvements in mitochondrial function and capacity. Mitochondrial adaptations as a result of post-exercise fasting include an increase in cell energy production and mitochondrial adaptations in the form of fusion. Given there are no micronutrient deficiencies, it is safe to say that remaining in a fasted state periodically is beneficial for high performance athletes.

Concluding, we recommend intermittent fasting as a safe and effective tool to improve mitochondrial function and trigger positive mitochondrial adaptations for individuals, especially those who are coming of age, overweight/obese, physically inactive (voluntary or involuntary) and/or have underlying medical issues such as chronic diseases (Hypertension, High Cholesterol, Ischemic Reperfusion, ...) and metabolic conditions (T2DM, Metabolic Syndrome, ...). For athletes we have found improved cell energy and mitochondrial capacity when initiating fasting right after training sessions on a periodical basis.

Although intermittent fasting is one of the most popular and recommended dietary interventions for improving weight, health and longevity, it is not for everyone. For patients with Type I and Type II Diabetes, Pregnancy or Depression (to name a few) as well as for many other conditions/situations, we would advise against intermittent fasting.

Feel free to contact us to find out the type of dietary intervention that best suits your needs.

 Weight Loss and Muscle Definition
 Strength Training and Muscle Mass
 Pathologies and Health Conditions
 Sports Performance Enhancement
 Cooking and Meal Prepping
 Other or Multiple Goals

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