Sports Nutrition Certification

Module I - Introduction

8 Interactive Lessons

Weekly Assignments + Fun Quizzes

If you miss a lesson, you can always view the recordings later.

• Lesson 1 - What Fuels Energy Systems?

  

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  Why exactly is sports nutrition so important? We start the course discussing macronutrients, the fuel sources we use during exercise, and give an overview of energy metabolism. You will become crystal clear on the importance of sports nutrition and why it is key to obtaining fitness and high performance.

• Lesson 2 - Carbohydrates as Fuel for Exercise

  

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  Here you will learn the importance of carbohydrates as a primary source of fuel for exercise. We will look at the current recommendations for different groups of athletes and discuss their carbohydrate intake, and how it can improve performance by optimising energy stores in the body.

• Lesson 3 - Protein and Fats for Exercise

  

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  One of the hottest topics in sports nutrition these days is the importance of protein and fats for sports performance. You will learn all about the role of protein in energy metabolism, with a comprehensive analysis of the effect of essential amino acids for optimal health and performance. Fat metabolism and its part in exercise will also be analysed.

• Lesson 4 - Hydration for Optimal Athletic Performance

  

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  You will gain a comprehensive understanding of how hydration status effects your performance and we will consider the science behind sports drinks. We will look at the exact recommended requirement of fluid pre, during, and, post-exercise. You will also learn about the fluid and electrolyte loss during exercise and what environmental factors can contribute to this.

• Lesson 5 - Micronutrients and Supplements

  

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  In lesson 5, we get to the bottom of the mystery surrounding vitamins and minerals. As micronutrients are often equated with energy, strength and optimal performance, this lesson will examine the prevalence and effects of vitamins and mineral deficiencies in athletes. You will learn the truth about sports supplements. We will discuss the effects of supplements on exercise performance and review the rationale for their proposed beneficial effects.

• Lesson 6 - Nutrient Timing: When, What and How Much to Eat?

  

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  It is incredibly important to be aware of how the timing of our meals, i.e. before, during, and after an event, affects exercise. As eating out has a huge impact on our recovery after we work out, you will learn what and how to eat correctly post-exercise and boost your immune system.

• Lesson 7 - How to Apply your Knowledge

  

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  Want to take more control of your calorie intake? You will learn about RMR (Resting Metabolic Rate) and how to estimate how many calories you should be eating for your weight, age, gender and activity levels. This will enable you to take control of your calorie intake whether you want to lose, maintain or gain weight.

• Lesson 8 - Strategies for Weight Loss and Muscle Gain

  

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  So you know what to eat but have no idea how to get to the correct weight for your sport? You could be doing it all wrong! This lesson will help you understand the importance of body composition on performance and how to either lose fat or gain muscle in a healthy, permanent way.

Module II - Metabolism & Macronutrients Module

• Week 1: Energy Metabolism

  

  An overview of the main metabolic pathways relating to macronutrients will give you a comprehensive insight as to how we use food for energy. From here we will investigate further how the consumption of macronutrients fuels the three main energy systems; ATP-PC, anaerobic, and aerobic systems.

• Week 2: Fats

  

  You will get a clear and comprehensive explanation of how we use fat for energy. You will learn how type, duration, and intensity of exercise determines when and how we use fat for fuel, whilst also looking at adaptions to training to achieve maximal fat oxidation. We will evaluate ketogenic diets and high fat low carbohydrate diet.

• Week 3: Carbohydrates

  

  In week 3, we will dive into carbohydrate metabolism including areas such as glycolysis and gluconeogenesis. You will learn all about carb cycling and carb loading strategies. An analysis of the factors that affect carbohydrate utilisation during exercise will complete the advanced examination of this important macronutrient.

• Week 4: Protein

  

  In this advanced lesson, you will get a complete understanding in areas including protein metabolism, quality, turnover, and, the effect that different types of exercise and diets have on these topics. We will complete the week with an analysis of nitrogen balance and its effect on muscle growth.

Module III - Athletic Performance Module

• Week 1: The Endurance Athlete

  

  You will learn what is different about an endurance athlete. We will cover the macronutrient needs for an endurance athlete and look at adequate calories to fuel activity and sufficient fluids to sustain body temperature. We will discuss specific energy systems for this athlete, and look at the best strategies for competition.

• Week 2: The Strength Athlete

  

  This week, we will look at what energy systems are utilized during strength/power exercise. We will examine the different calorie and macronutrient needs for these types of athletes. We will look at the best strategies for competition for a strength athlete.

• Week 3: Team Sports

  

  You will get a clear explanation of the nutrition demands on athletes involved in team sports. We will cover the different energy systems utilised in team sports. You will learn what meal planning and event logistics need to be considered during sports events.

• Week 4: Competition Preparation & Recovery

  

  Have you ever wondered how to achieve that winning edge? Here you will learn about the benefits of recovery eating and the consequences of not doing so. We will look at what to eat and drink to improve your ability to prepare for competition and for recovery between trainings and competitions.

Module IV - Specialised Diet Module

• Week 1: Specialised Diets In Sport

  

  We will discuss considerations beyond the usual adjustments made to meet basic nutritional needs. There are different groups of athletes that have concerns when building their nutrition plan. We will cover several special diets including, diabetic athlete, vegetarian athlete, pregnant athlete, child & young athlete and aging athlete.

• Week 2: Supplements & Micronutrients

  

  The huge variety of pills, powders, drinks, and bars, which claim to increase muscle and strength, or burn fat, can often lead to confusion amongst athletes. We will discuss the effects of supplements on exercise performance and review the rationale for their proposed beneficial effects.

• Week 3: Nutrition For Injury & Illness

  

  Here we will look at how to reduce your risk of injury/illness and how to best recover from injury/illness. We will also delve into the immunosuppressive effect of high-intensity exercise. We will look at the effect of illness/injury on sports performance and you will learn the best strategies for recovery. We will also have a look at the female triad.

• Week 4: Delivering Effective Advice

  

  How much do athletes actually know about sports nutrition? Here you will learn why nutritional consultations and communication with athletes is important. You will learn how to begin a consultation process with athletes, and provide them with effective nutritional assessments and education.