Nutritionists specialized in fitness: fuel your results
Do you know what to eat before workouts? And after? The truth is that many results fall by the wayside due to lack of dietary guidance.
At TTF gyms, training and nutrition go hand in hand. Therefore, through an optional service, you can have the support of a nutritionist to further optimize your results.
Why consult a nutritionist at the gym?
Diet plan for more effective results
Customized meal plan
The diet is adapted to your goal, routine, workouts, and specific needs.
Better performance in training
With the right meal plan before and after training, you gain more energy, focus, and muscle recovery.
More consistent results
Combining exercise with a personalized diet plan speeds up weight loss or muscle gain.
Specialized monitoring
The nutritionist makes regular adjustments to the plan to maintain progress and prevent stagnation.
Practical food education
You learn what to eat, when to eat, and why - without restrictive diets or complications.
The best nutritional support is here
Our team of nutritionists specializes in nutrition for those who train, with plans adapted to goals, workouts, and lifestyle.
Do you need a diet plan to lose weight? Want to know what to eat before and after workouts? At TTF gyms, you have excellent nutritional support, integrated with your workouts and available at all units.
A personalized meal plan is more than a diet. It's a results accelerator.
A meal plan tailored to your needs makes a difference.
Discover how nutritional monitoring can transform your results, with realistic, sustainable plans that are easy to integrate into your daily routine:
For those with a busy schedule
Save time, eat better, and train with more energy
Busy people who frequent gyms need practical and quick meal plans. A nutritionist helps you organize simple and nutritious meals that fit into your routine and enhance your workout.
- Diet plan adapted to your lifestyle
- Practical snacks for before and after training
- Suggestions for meals out and while traveling
For large or small families
Healthy eating starts with good choices at home
Active families who exercise benefit from a clear, balanced, and adapted meal plan for different members. A nutritionist helps you make your home's food simpler and more functional for everyone.
- Family dietary reeducation
- Suggestions for practical and healthy group meals
- Shopping lists and recipes adapted to the family routine
For women who want to be at their best
Nutrition for health, hormonal balance, and real results
Nutrition for women who train at the gym has unique specifics. A good meal plan can help improve performance, toning, and daily energy, focusing on your cycle, lifestyle, and goals.
- Plans adjusted to each phase of the month or life
- Focus on health, well-being, and body composition
- Tasty and balanced options, without restrictive diets
For those who are starting
Start with clarity: what to eat, when to eat, and why
If you are taking your first steps in the gym, the support of a nutritionist avoids common mistakes and helps you create a solid foundation. Starting with a structured meal plan is the basis you need to achieve even better results.
- Step-by-step meal plan for beginners
- Simple and practical explanations about what to eat before and after workouts
- Continuous guidance to create sustainable habits
TTF Network, find a gym near you
More than 20 clubs in Lisbon, South Bank and surrounding areas. All different, all TTF: training, transformation and focus! Train near your home, work or wherever is most convenient for you. With your TTF card, you have access to all clubs. No limits. No complications.
Training and nutrition in the palm of your hand
With the TTF app, you take the gym with you wherever you go. You plan, control and evolve at your own pace, with everything you need at the touch of a button.
What you can do with the app:
- Search and book group classes
- Schedule sessions with your Personal Trainer
- Access your personalized training and nutrition plan
- Track your physical assessment over time
- View and download your invoices
- Receive personalized alerts and recommendations
Real stories. Real results.
Take the first step, the TTF takes care of the rest.
The first workout is on us.
Choose the nearest TTF gym and train for free, with free access to the gym, specialized areas, and, if you want, with the support of a Personal Trainer.
If you're still wondering if TTF is the best gym for you, or if you have any questions, talk to us.
We want to help you find the best plan and clarify your doubts.
Our commitment is to your progress. Because no one decides your limits... except you!
Fill out the form and our team will contact you in the next few hours.
Frequently Asked Questionsabout nutrition in gyms
What to eat before training in the morning?
If you're going to train early, the ideal is to ingest something light and quick to digest.
- Banana, oatmeal or yogurt with seeds are good options.
Avoid training on an empty stomach if the workout is intense or lasts more than 30 minutes.
Do you need ideas for what to eat before a 6 a.m. workout? Our nutritionist can help you put together a plan tailored to your routine.
What to eat 30 minutes before the workout?
A light snack with protein and complex carbohydrates gives you energy and improves performance:
- Banana with yogurt
- Scrambled eggs with whole wheat bread
- Protein shake with fruit
Avoid foods with a lot of fat or fiber so as not to compromise digestion during training.
What to eat before a workout to lose weight?
The key is in light, satisfying meals with protein:
- Coffee or green tea + 1 banana
- Low-fat yogurt with seeds
Low fat, light protein, and complex carbohydrates are the secret to preserving muscle mass and burning fat effectively.
What to eat before training to gain muscle mass?
In this case, the focus is on energy + protein:
- Oats + milk + whey protein
- Whole wheat bread with scrambled egg
Slow-absorbing carbohydrates and quality protein are essential to support training and stimulate muscle growth.
What to eat after a workout to lose weight?
The post-workout meal should help recover without exceeding calories:
- Omelette with vegetables
- Protein shake with fruit
Avoid processed foods or those with simple sugars - the ideal is to satisfy without accumulating.
What to eat after training to gain mass?
After training, the body needs to rebuild and store nutrients:
- Brown rice with grilled chicken
- Sweet potato with tuna
Prioritize high biological value proteins and complex carbohydrates to optimize gains.
Is a gym diet different from a "normal" diet?
Yes. The diet for those who train should consider:
- Training schedule and intensity
- Macronutrient ratio (proteins, fats, carbohydrates)
- Specific objectives (lose weight, gain mass, performance)
A diet for the gym should be structured, progressive and accompany your physical evolution.
What does a personalized meal plan include?
A meal plan created by a TTF nutritionist includes:
- Weight loss meal plan with 5 to 6 meals per day
- Weekly caloric adjustments for sustained weight loss
- Tasty options to gain muscle mass
- Realistic and sustainable recommendations, without restrictive diets
Is it necessary to take supplements?
Not always. Many goals can be achieved with natural and well-planned nutrition.
The nutritionist evaluates each case, taking into account:
- Your routine
- The type of training
- Your goals and preferences
