This course is suitable for anyone with a passion for sports and those involved in coaching and performance.  Nutrition is now an essential part of any athletes conditioning.

• Develop your understanding of the way nutrition relates to sporting performance.
• Help sportsmen and athletes manage their diet
• Improve your own performance in sport
• Expand your career options to work in the fitness, health or sports industries.

Students receive a Careerline Certificate in Sports Nutrition upon completion of all assignments / optional exam.

Course Aims:

• Discuss human nutrition as it relates to sport.
• Explain energy and how energy is produced in the body.
• Explain how energy is utilized in the human body.
• Understand the characteristics of, and to be able to design an effective training diet.
• Design a diet for an athlete.
• Understand the principles of and be able to design an athletic diet for the days leading up to, during and after a competition.
• Explain the importance of fluids in an athletic diet.
• Define the body composition of an athlete, and to become aware of the methods of measuring body composition.
• Examine effective methods for weight reduction and body fat control where they are deemed necessary.
• Examine methods of increasing muscle mass and to assess the use of sports supplements.

Testimonial:

“Yes i learnt lots and really enjoyed it. I learnt stuff that i have never thought about before, it keep me interested and made me want to learn more.” – Tamara Turner

There are 9 lessons:

1. Introduction to Human and Sports Nutrition

• • Dietary nutrients
  • Recommended daily intake (nutrients, protein and energy, selected vitamins & minerals)
  • The Balanced Diet
  • The Food Pyramid
  • The basics for a healthy eating lifestyle
  • Carbohydrates, Proteins, and Fats
  • Food composition Tables

2. Energy

• • Understanding the chemical energy
  • Calories
  • Sources of energy in food
  • Caloric contents of selected foods
  • Energy systems of the human body
  • ATP as source of Energy
  • Aerobic vs Anaerobic Respiration
  • The caloric cost of everyday activities

3. Energy in an Athlete’s Body

• • Aerobic vs Anaerobic Capacity (VO2 max)
  • Metabolism
  • Respiration Quotient
  • Energy Expenditure for Activities
  • What happens during Exercise?
  • Proteins as an Energy source
  • Fitness Testing and Assessment
  • Blood Pressure
  • Body Weight Percentage Fat
  • Physical Dimensions
  • Heart Rate
  • Lung Capacity
  • Cardiovascular Score
  • Aerobic Fitness
  • Field Evaluation of Cardiorespiratory Endurance
  • 12-minute Fitness Test

4. The Training Diet

• • Carbohydrates
  • Proteins
  • 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. The Fluids

• • Function of Water in the Body
  • How much Fluid is needed?
  • Water and Solute Regulation
  • Electrolytes
  • Water and Body Temperature Regulation
  • Intravenous Fluid Replacement
  • Examples of Fluid Loss during Exercise

7. The Athlete’s Body

• • Body Composition
  • Body Composition Assessment Techniques
  • Importance of Body Composition to Performance

8. Weight Management

• • Mechanics of Weight Loss
  • Why Athletes want to Lose Weight?
  • Overweight People
  • Weight Change and Very Low Energy Diets
  • Tips for Losing Body Fat
  • Characteristics of a Safe Reduction Diet
  • Eating Disorders
  • Metric and English Unit Conversions

9. Training for Size and Use of Sports Supplements

• • Gaining Muscle Mass
  • Sport Supplements
  • Types of Sports Supplements
  • Drug Testing
  • Glossary