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Health & Wellness / Nutrition

Sports Nutrition for Endurance and Resistance Athletes

Improve your overall health and athletic performance while increasing your nutritional knowledge and boosting energy levels.

Description

Are you looking to maximize your performance or just last through your workout?


Do you want to learn about nutrient timing?


Ever wonder how to eat and fuel properly before, during and after exercise? 


Do you want to know how increase your energy levels? 


In this course, we will address those issues and more to help you understand how to properly fuel your way through training all the way up to and post exercise.


This course will teach you how to increase your nutritional knowledge, boost your energy levels and maximize performance, while becoming more educated about your health and well being.


Created for fitness professionals, athletes and non-athletes, this course will focus on macronutrients, micronutrients, hydration, supplementation, energy systems, nutrient timing, creating a nutrition plan and fueling for competition. 


You will learn how to master your nutrition and apply it your daily life.


This course will cover everything you need to know including:

  • Explanation of macronutrients
  • Micronutrients
  • Hydration strategies
  • Benefits of supplementation
  • Explanation of the muscle energy systems
  • Nutrient timing
  • Creating a nutrition plan
  • Fueling for competition
  • and much, much more!


Improve your stamina and performance like you have always wanted!


By the end of this course, you will have mastered nutritional knowledge and be well on your way to improving your performance.  You will know how to eat right, understand how the body uses that energy you eat, and put it to good use.  You will become more aware and knowledgeable by enrolling today! 

Full details

Curriculum

  • Introduction
    Welcome and Course Expectations
    I am excited to be sharing this course with you and hope you will either benefit personally or share this knowledge in assisting others to improve their sport through nutrition. Some of the topics we will be covering in this course include macronutrients, micronutrients, hydration, nutrient timing and nutritional planning.
    2:12
    The Concept of Sports Nutrition
    Sports Nutrition is applying the concepts of nutrition to improve training, performance, and recovery. This course is going to provide fitness professionals with knowledge of proper nutrition and how it influences body composition, sports performance and general overall health.
    3:05
    Nutrition Basics
    Nutrition by definition according to Wikipedia is “…the science that interprets the interaction of nutrients and other substances in food in relation to maintenance, growth, reproduction, health and disease of an organism.”
    3:38
  • Macronutrients
    Carbohydrates: Fuel for Exercise
    A macronutrient is just what it sounds like. It’s a nutrient that is necessary for the body in significant amounts. Carbohydrates is one of three macronutrients. Carbohydrates are the primary and most efficient source of energy for exercise and bodily functions.
    4:48
    Carbohydrates: Glycemic Index
    The Glycemic Index (GI) is a classification of food. It lets us know the impact on blood glucose levels from certain foods. Learn what foods are high and low glycemic.
    2:19
    Protein: Grow and Repair
    The job of protein is to build, maintain and repair muscle and body tissues. It also plays a role in the creation of enzymes, antibodies and hormones as well as provide the body with energy if one is in a carbohydrate deficit.
    4:00
    Fats: Function and Structure
    Fat provides insulation, cushioning, and helps in producing energy so that vitamins can be carried to the cells. Normal growth and development would not occur without a minimal amount of fat.
    4:13
    Fats: Essential for Performance
    Today we are going to discuss fats and how they are essential for performance. There are two types of fats that are potential energy sources: fatty acids circulating in the bloodstream and intramuscular fats.
    2:24
    Basic Macronutrient Recommendations
    All foods contain macronutrients. These macronutrients should be broken down and identified with specific ratio percentages of your daily caloric needs.
    4:30
  • Micronutrients
    An Introduction
    Just like macronutrients, micronutrients are also essential for normal body functioning helping to produce enzymes and hormones. Without them, a person would not be able to grow and develop properly.
    1:26
    Vitamins
    Vitamins are organic substances and play an essential role in the human body. They assist with specific metabolic functioning, tissue repair and healing as well as act as regulators for certain body processes.
    2:01
    Minerals
    Minerals is another nutrient that must be supplied by a person’s diet. There are some minerals that are produced by the body, but more than 20 minerals need to be consumed on a daily basis.
    4:23
    Water
    Water is vital to human life. Our bodies are 45-70% water. Without water, we would perish within 4-10 days. Other nutrients are not like water. We can go for days, weeks, even months without seeing the ill effects from its deficient. But our lives depend on water.
    2:42
    Antioxidants
    There are some nutrients known to help and prevent cataracts, premature aging, heart disease, specific cancers and other health issues. These are antioxidants.
    2:09
    Table: Vitamins
    A table that provides an overview of the functions, sources and effects of minimal and excessive vitamins.
    Table: Minerals
    A table of common minerals, their function and food sources.
  • Supplements
    Introduction to Supplements
    In pill, liquid, gelcap, tablet, powder or capsule form, the variety of supplements vary tremendously. There is an entire market dedicated to supplements. Some supplements are good and have positive benefits if used properly. Others are just a waste of money and some may be harmful to your health.
    2:38
    BCAA's
    This lecture provides an overview of BCAA's, its benefits and use as a supplement.
    3:53
    Whey Protein
    Whey protein is one of the two proteins in milk and makes up 20% of the total protein content. Whey protein powder offers benefits for those interested in preserving and building muscle. It is a high quality protein rich in essential and branched-chain amino acids.
    3:58
    Creatine
    Gaining strength and building muscle mass are two common goals for athletes. There are many supplements, legal and illegal, that some athletes take to meet those goals. Sometimes the body already has these compounds and creatine is one of them.
    2:50
    Glutamine
    This lessons provides an overview of glutamine, its benefits and use as a supplement.
    2:41
    Herbal Supplements
    More and more the use of herbal supplements has been a preferred choice over drugs and more invasive substances for the human body. The athletic as well as the general population are among the widespread use of natural alternatives.
    2:56
    Glucose Supplements
    According to research, consuming a large amount of glucose right before an athletic event may actually be beneficial. In this lecture, learn why!
    1:12
  • Muscle Energy Systems
    ATP: The Energy in Muscle Cells
    In order for muscles to contract, energy needs to be released from fuel stored in muscle. Adenosine Triphosphate (ATP) is the only source of energy that can drive muscle contraction.
    1:59
    Aerobic Energy Systems
    Aerobic activity is one that is of longer duration. It is activity that does use oxygen and is characteristic of activities greater than 50 seconds in sport and exercise. Jogging a mile, cycling, and swimming are examples.
    2:18
    Anaerobic Energy Systems
    Anaerobic activity is one that is of short duration. It is activity that does not use oxygen and is characteristic of quick bursts of power and or speed in sport and exercise. Sprinting, performing a one max rep during weight training, and blocking in football are examples.
    3:11
    Macronutrients as Fuel Sources
    All macronutrients may be used as fuel sources. In this lecture learn how and when each macronutrient may be used.
    2:34
    Daily Energy Needs
    The human body needs calories to survive which are units of energy. It is defined as the amount of heat required to raise the temperature of 1 gram of water 1 degree Celsius. In order to lose weight or gain weight you should have an understanding of what you daily caloric needs are.
    3:44
    Basal Energy Expenditure
    Calculate the total number of calories you need to consume in order to maintain your current weight as well as what your weight range should be.
    Measuring Body Fat
    Body composition is defined as the amount of fat in comparison to the amount of muscle we have on our bodies. This lecture is going to focus on how to measure your body composition or your body fat percentage.
    7:57
  • Nutrient Timing
    Introduction
    The enclosed recommendations in the upcoming lessons are suitable for researchers, practitioners, coaches and athletes who may use nutrient timing as a means to achieve optimum health and performance goals.
    0:57
    Pre-Exercise
    More recently, studies have begun to provide data supporting the contention that pre-exercise ingestion of carbohydrates, amino acids, protein, and creatine prior to resistance training are effective modalities for enhancing exercise training adaptations and decreasing exercise associated muscle damage.
    7:30
    During Exercise
    Much like the consideration of pre-exercise nutrient supplementation, a majority of the literature which has examined the impact of nutrient administration during exercise has focused on aerobic exercise, with a lesser emphasis on nutrient administration during resistance exercise. This lesson will look at the strength athlete as well.
    8:36
    Post Exercise
    Many nutritional interventions have been considered to enhance recovery from exercise. The body of published research supports the practice of ingesting nutrients post exercise to enhance performance for both endurance and resistance training athletes.
    7:18
    Conclusion
    The scientific literature associated with nutrient timing is an extremely popular, and thus ever-changing, area of research. Upon reviewing the available literature, learn what conclusions can be drawn at this point in time. Journal of the International Society of Sports Nutrition 2008 5:17 DOI: 10.1186/1550-2783-5-17 © Kerksick et al; licensee BioMed Central Ltd. 2008
    2:22
  • Fueling for Competition
    Pre-Event Plan
    The purpose of a pre-event meal should be to maximize carbohydrates stored in the muscle and blood glucose. This will increase the body’s energy levels.
    2:19
    During Event Plan
    During training or a competition, it is important for athletes to refuel themselves. This is especially important for the endurance athlete or the person who exercises for over an hour.
    1:45
    Post Event Plan
    Immediately after a competition or training event, it is important for athletes to replenish their glycogen stores. Simple carbohydrates that are high glycemic are best.
    2:29
    Carb Loading for Endurance Events
    Carbohydrate loading, also known as glycogen supercompensation, is trying to store as much glycogen in the body as possible before endurance competitions. If you are going to participate in a marathon, long cycling race, or longer triathlon, then this practice may be beneficial for you.
    4:47
  • Hydration
    Effects of Dehydration on Performance
    Water affects athletic performance more than any other nutrient. A fluid loss of only 2% of body weight which is equivalent to 3.6 pounds for a 180-pound athlete decreases performance and negatively affects circulatory function.
    1:54
    How and When to Hydrate for Sport
    Since we now have an understanding of the dangers of not replacing fluid loss during exercise, let us discuss how we can hydrate before, during and after activity.
    1:53
    The Science of Sport Drinks
    The purpose of a sports drink is to help athletes replenish electrolytes and water loss during activity. It is intended to assist athletes in maintaining their energy levels.
    4:00
  • Building a Personalized Nutrition Plan
    Analyzing Your Diet
    Today I am going to start discussing how to analyze your diet and start the process of building your own nutritional plan.
    2:55
    Tipsheet: Choose My Plate
    Use MyPlate to build your healthy eating style and maintain it for a lifetime. Choose foods and beverages from each MyPlate food group. Make sure your choices are limited in sodium, saturated fat, and added sugars.Start with small changes to make healthier choices you can enjoy
    Tipsheet: Healthy Eating For Vegetarians
    A vegetarian eating pattern can be a healthy option. The key is to consume a variety of foods and the right amount of foods to meet your calorie and nutrient needs.
    Planning Your Diet
    In this lesson, we are going to determine your caloric intake and calculate a food plan according to your daily caloric needs.
    3:23
    MyPlate Daily Checklist - 2000 calories
    Everything you eat and drink matters. Find your healthy eating style that reflects your preferences, culture, traditions, and budget—and maintain it for a lifetime! The right mix can help you be healthier now and into the future.
    Make Easy and Healthy Family Meals
    A few steps can help you make easy, healthy family meals on a budget. Find time to plan and prepare healthier meals each week.
    4:00
    Recipes
    A few steps can help you make easy, healthy meals on a budget. Find time to plan and prepare healthier meals each week. View a variety of recipes!
  • Closing
    Closing Thoughts
    At the end of this course, you will have thorough nutritional knowledge and be well on your way to improving sports performance. You will know how to eat right, understand how the body uses that energy you eat, and put it to good use.
    0:29
    Frequently Asked Questions
    Read some common questions and answers about nutrition.

Skills

  • Nutrition

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