Sports Nutrition 100 Hours Certificate Course

There are 9 lessons:

1 Introduction to Human and Sports Nutrition

• Dietary nutrients
• Recommended daily intake of nutrients (RDI)
• Recommended daily intake of protein and energy
• Recommended daily intake of selected vitamins
• Recommended daily intake of selected minerals
• The balanced diet
• The food pyramid
• The basics for a healthy eating lifestyle
• Carbohydrates, proteins and fats
• Food composition tables

2 Energy

• A simple way of understanding chemical energy
• Calories
• Sources of energy in food
• Approximate calorie contents of selected foods
• Energy systems in the human body
• Sources of energy in the form of ATP
• Aerobic vs. anaerobic respiration
• The caloric cost of everyday activities

3 Energy in the Athlete's Body

• Aerobic capacity Aerobic vs. Anaerobic Respiration (VO2 max)
• Metabolism
• Respiratory quotient (RQ or RE)
• Energy expenditure for everyday activities
• What happens during exercise?
• Energy sources during exercise
• Proteins as an energy source during exercise
• Fitness testing/assessment
• Blood pressure
• Body weight and percentage fat
• Physical dimensions
• Heart rate
• Lung capacity
• Cardiovascular score
• Aerobic fitness
• Field evaluation of cardiorespiratory endurance
• 12 minute fitness test
• Before any fitness test!

4 The Training Diet

• Carbohydrates
• Protein
• Do athletes require more protein?
• Fats
• Other nutrients
• Meal timing
• Suggested recipes for athletes

5 The Competition Diet

• Carbohydrate loading
• How much carbohydrate does an athlete need?
• Pre-competition eating
• Eating during competition
• Competition, fatigue and nutrition
• Competition recovery requirements
• Training and fatigue and the training response
• Fatigue
• Recovery from exercise
• Oxygen Debt
• Lactic acid

6 Fluids

• The function of water in the body
• How much fluid is needed?
• Water and solute regulation in the body
• Electrolytes
• Water and body temperature regulation
• Fluid intake before, during and after exercise
• Intavenous fluid replacement
• Examples of fluid loss during exercise

7 The Athlete's Body Composition

• Body composition
• Body composition assessment techniques
• The importance of body composition to performance

8 Weight Management

• The mechanics of weight loss
• Why do athletes want to lose weight?
• Weight loss and physical performance
• Overweight people
• Weight change and very low energy diets
• Tips for losing body fat
• Key characteristics of a safe weight reduction diet
• Eating disorders
• Conversion of metric and English units

9 Training for Size and the Use of Sports Supplements

• Training for size
• Gaining muscle mass
• Sports supplements
• Types of sports supplements
• Supplements and drug testing
• Glossary