Nutrient Deficiencies And How To Correct Them


Clients come to us everyday with goals of losing unwanted body fat, adding muscle and also improving performance. Therefore, with each and every member, we begin the process by making small changes, that have a big payoff!

Many individuals assume that when they walk into a strength and conditioning facility we’re going to put them through a complete exercise and dietary overhaul. Telling them to workout 4/week, cut out carbs, sugar, dairy, gluten, saturated fat, while increasing protein, veggies and water. This can be extremely overwhelming and set you up for failure before you even begin! As a result, the best way to ensure success is to make small changes, one at a time, that clients can adapt to and build on.

Nutritional Deficiencies?

A common limiting factor – things that stand in the way of progress – is nutrient deficiencies. Most Americans are lacking in providing their bodies with the right amount of nutrients! Here is a shocking list of the most common nutrient deficiencies among the U.S. population…

% of U.S. population not meeting the RDA

  • Vitamin E – 86%

  • Folate – 75%

  • Calcium – 73%

  • Magnesium (needed for all bodily processes) – 68%

  • Vitamin A – 55%

  • Vitamin C – 48%

  • Zinc (relates to low testosterone) – 42%

  • Vitamin B6 – 35%

  • Iron – 34%

  • Copper – 31%

  • Vitamin B12 (energy) – 30%

Sadly, athletes aren’t doing much better! A study done on 70 athletes revealed that EVERY SINGLE DIET was deficient in at least three nutrients and some were even missing 15! The most common deficiencies being…

  • Iodine– required to form T3 and T4 thyroid hormone

  • Vitamin D– increases calcium uptake and reabsorption, while also maintaining serum calcium levels, immune system function, and regulates glucose tolerance

  • Zinc– assists in growth, development, neurological function, reproduction and immune function, and supports cell structure

  • Vitamin E– scavenges for free radicals and acts as antioxidant, plays role in cell signaling and facilitates the expression of immune and inflammatory cells

  • Calcium– most common mineral in human body, regulates nerve impulses, muscle contractions, hormonal secretions, and forms teeth & bones

Matters get even worse when populations are fed institutionally (grade school, university, senior homes). These groups revealed deficiencies in…

  • Zinc

  • Magnesium

  • Vitamin D

  • Omega-3 Fatty Acids

  • Protein

These statistics, along with the list are giving a pretty dismal outlook huh? Never fear though, there is hope! Yes, dietary deficiencies are very common and chances are you have one, no matter how good your diet is. On the encouraging side, it does not take a rocket scientist to correct these deficiencies!

The most common deficiencies we see with new Gym of Avon clients are…

  • Low water intake

  • Lacking vitamins and minerals

  • Low protein intake (particularly in women)

  • Low essential fatty acid intake (95% of population)

Simple ways to start correcting lack of nutrients…

  1. Sign up for The Gym of Avon’s Personal Training Program, you will receive a dietary analysis and work with an accredited strength & conditioning coach to construct a diet that meets your goals!

  2. Have a dietician perform a dietary analysis

  3. Record what you are eating and enter it into a online nutrition calculator (time consuming)

Once clients enroll in one of the two programs above, we get a full personal and medical history. From there, we help them:

  • Consume more protein

  • Increase hydration

  • Supplement with essential fatty acids

  • Eat more whole, organic foods rich in vitamins and minerals

Taking on these nutrient providing habits will increase results While also enhancing…

  • Energy

  • Motivation

  • Ratio of muscle tissue to fat tissue

  • Workouts become easier

  • Recover faster from workouts

Bonus Tip! In conjunction with a healthy diet of whole foods, these supplements will fill Also in nutrient gaps…

  1. Multivitamin

  2. Fish oil

  3. Protein powder

  4. Wellness Greens