FITNESS NUTRITIONISTS: FUEL YOUR RESULTS
Do you know what to eat before and after your workouts? The truth is that many results are lost due to a lack of nutritional guidance.
At TTF gyms, training and nutrition go hand in hand. That’s why, as an optional service, you have access to nutritionists who help you optimise your results and improve your performance.
Why consult a nutritionist at the gym?
Diet plan for more effective results
PERSONALISED NUTRITION PLAN
Your nutrition is tailored to your goals, routine, training, and specific needs.
IMPROVED TRAINING PERFORMANCE
With the right nutrition plan before and after training, you gain more energy, focus, and better muscle recovery.
More consistent results
Combining training with a personalised nutrition plan helps accelerate fat loss or muscle gain.
SPECIALIZED GUIDANCE
The nutritionist continuously monitors your progress, making regular adjustments to your nutrition plan to ensure consistent results, overcome challenges, and maintain long term progress.
PRACTICAL NUTRITION EDUCATION
Learn to make informed and sustainable food choices by understanding what to eat, when to eat, and why, helping you achieve long term results without unnecessary restrictions.
The best nutritional support is here
Our team of nutritionists specializes in training focused nutrition, creating plans tailored to your goals, workouts, and lifestyle.
Need a meal plan for weight loss? Want to know what to eat before and after training? At TTF gyms, you have access to excellent nutrition support, integrated with your training and available across all locations.
A personalized meal plan is more than a diet, it’s a tool to enhance results and optimize your performance.
PERSONALISED NUTRITION PLAN
Your nutrition is carefully tailored to your goals, training routine, and specific needs, helping you optimize results and support your progress.
For those with a busy schedule
Optimize your time, improve your nutrition, and train with more energy.
A demanding routine requires practical, efficient, and sustainable nutrition strategies. Support from a nutritionist helps you structure simple, balanced meals adapted to your daily life, enhancing your performance and recovery.
-Meal plan adapted to your lifestyle
- Practical pre and post workout snack options
- Nutrition strategies for eating out and traveling
- Get smarter responses, upload files and images, and more.
FOR FAMILIES BIG OR SMALL
Healthy eating starts with good choices at home.
Active families benefit from a clear, balanced nutrition plan tailored to the needs of each member. A nutritionist helps you make home nutrition simpler, more organized, and more functional for everyone.
- Family based nutrition education
- Practical and healthy meal ideas for the whole family
- Shopping lists and recipes adapted to family routines
FOR WOMEN WHO WANT TO BE AT THEIR BEST
Nutrition for health, hormonal balance, and real results.
Nutrition for women who train in the gym has unique needs. A well-designed meal plan can help improve performance, muscle tone, and daily energy levels, taking into account the menstrual cycle, lifestyle, and individual goals.
- Plans adapted to each phase of the cycle or life stage
- Focus on health, well-being, and body composition
- Tasty, balanced options without restrictive diets
FOR THOSE WHO ARE JUST STARTING OUT
Start with clarity: what to eat, when to eat, and why.
If you’re taking your first steps in the gym, support from a nutritionist helps you avoid common mistakes and build a solid foundation. Starting with a structured nutrition plan is essential to maximize results from the beginning.
- Step-by-step meal plan for beginners
- Simple, practical guidance on what to eat before and after training
- long-term support to help you build sustainable habits
TTF Network, find a gym near you
29 clubs across Lisbon and the Margem Sul area, and soon in Maia and Guimarães. All different, all TTF, focused on training, transformation, and performance.
With your TTF card, you get access to the network of clubs included in your plan. The TTF Limited access gives you entry to an exclusive network of clubs and differentiated training experiences.
Train near home, work, or wherever suits you best.
No limits and 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
IF YOU’RE STILL CONSIDERING TTF OR HAVE ANY QUESTIONS, GET IN TOUCH
We are here to help you find the most suitable plan and answer any questions you may have.
Our commitment is to your progress, because your limits are defined only by you.
Fill in the form and our team will get back to you within 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
