Nutrition, First and Common Nutrition Mistakes

Proper nutrition comes first.

This is what our co-founder, Raul Hiteshew, loves to say!

You can do all the supplementing and working out you’d like and still not attain your goals if you’re missing this foundational piece of the health puzzle. If you’re in this category of missing proper nutrition, no fear! It’s never too late to reshape your diet. If you do consider yourself on track in terms of receiving the nutritional content your body needs, see if there are certain mistakes you could unknowingly be committing.


Colorado State University has an incredible sheet that lays out a variety of nutritional recommendations specifically for people engaging in significant physical activity. It splits up what our bodies need into very basic categories that you’re likely familiar with, the first three being macronutrients:







Combined, these components allow your body to function as it was meant to. Without them, not so much!

There are copious amounts of information with minute specifications regarding our bodies’ nutritional requirements that we could never hope to fully cover in a single blog, but we do want to spend time going through some common mistakes made when it comes to nutrition. We hope this acts as a starting block for you to create a healthy foundation that you can eventually add supplementation to.

Common Nutrition Mistakes

1. Overlooking the calories in your drinks.


One common example is a fun drink from Starbucks. Oftentimes, these can have exorbitant amounts of carbs when you consider it’s not a meal and everything else in it. A grande-sized Caramel Frappuccino has 57g carbs! Energy drinks are another massive culprit, and even certain nutritional shakes can have ingredient amounts you’re unaware of. Solution: check labels and do research!

2. Not consuming enough calories for the level of exercise you’re doing.

It can be easy to get in a routine and not make frequent adjustments depending on your needs day-by-day. Before working out or engaging in moderate to high-intensity activity, consider what your body needs to perform at it’s best -- not just what it can survive on.

3. Too much protein, not enough carbs.


In the words of Raul in a Youtube video with Philip Blow, “Carbs are not bad! In excess, everything can be bad.” Protein should be your best friend, but so should carbs! We’ll keep saying this, but carbs are truly essential in having energy.

“During digestion, the body breaks down carbohydrates to glucose, which is then utilized for energy or converted to glycogen and stored in the muscles and liver to fulfill later energy needs.” 

4. Focusing on restriction rather than balance.

"Being restrictive is not sustainable. You have to think about looking at this for the long haul," says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital.

Even if you’re training extra-hard for an upcoming competition, special event, etcetera and have a desire to improve your diet short-term, try to make nutrition a lifelong commitment. Aside from the obvious long-term health benefits, it’ll make the extra push for special events that much more attainable while reducing your risk for cancer, heart disease, stroke, and diabetes among other serious conditions.

Another great resource we’ve found that has links to a variety of helpful sites covering various nutrition topics is


Everyone is going to have different nutritional needs. This is why we offer nutrition coaching for general clients and competitors!

We offer unlimited communication throughout it after the initial consultation, and we also include workout and supplement recommendations. All adjustments, nutrition-based ones included, are done as often as needed to maximize results based on feedback, progress pictures, and weight updates. 

Email for more details, and stay tuned for the next 3 blogs in this series on “Proper Nutrition Before Supplements.”

We’ll leave you with the question: 

How can you revise your diet to make it focused on long-term health and receive the energy and nutrients you need?