NUTRITION FOR EXERCISE & SPORT
- Sports nutrition: a historical perspective
- The six classes of nutrients
- A foundation for healthy eating: a review of the Dietary Guidelines for Americans
- How the nutritional guidelines are established
- General nutrition recommendations for all adults
- Are nutritional guidelines different for athletes and active individuals?
BIOENERGETICS & METABOLISM
- Review the three energy systems involved in nutrient bioenergetics
- Energy systems used for various sports
- Nutrient use during rest and physical activity
- Muscle fiber types and energy use
- Maximal and submaximal exercise laboratory data
ENERGY REQUIREMENTS FOR ACTIVE ADULTS
- How many calories do athletes and active individuals need?
- Common methods to estimate energy needs
- Resting energy expenditure laboratory data
- Using technology to track energy intake and expenditure
BODY COMPOSITION FOR SPORT & EXERCISE
- Methods to assess body composition
- Body composition and sport performance
- Weight standards and achieving optimal weight
- Practical guidelines for weight management of athletes
- Power eating: strategies for increased muscle mass
NUTRIENT RECOMMENDATIONS FOR ACTIVE ADULTS
- Strategies for effective communication of nutritional guidelines
- Carbohydrates, fats, and proteins needs for strength/power, and endurance sports
- Vitamins and minerals—a review of micronutrient needs
- What individuals are most at risk for poor micronutrient status?
- How hydration influences exercise performance—the science of H2O
- Hydration recommendations before, during, and after exercise
- Common hydration-related questions answered
- Sports drink vs. water
- What is hyponatremia and is it a real concern?
- Do sodas, tea, and coffee cause dehydration?
THE TRAINING DIET
- General meal planning guidelines (hands-on activity)
- Introduction to nutritional periodization
- The concept of nutrient timing
- How to eat the week of a big event
- Pre-exercise meal guidelines—determine meal size, timing, and macronutrient composition
- Fueling during exercise—what, when, and how much to eat during a game or competition
- Post-exercise eating strategies to maximize recovery
- Sports-specific guidelines for strength/power and endurance sports
- Can a low carb/high fat diet (LCHF) improve performance?
- Tips for eating on the road
NUTRITION DURING SPECIAL ENVIRONMENTAL CONDITIONS
- Nutritional considerations for athletes competing in extreme environmental conditions
- Heat and humidity
- Cold
- Altitude
DIETARY SUPPLEMENTS & ERGOGENIC AIDS
- Key considerations regarding supplement use
- Safety, legality, effectiveness
- The Dietary Supplement Health and Education Act
- Dietary supplements and the NCAA
- The marketing machine: strategies companies use to sell more products
- How to evaluate if a research study is “quality”
- Ergogenic aids that perform as claimed
- Ergogenic aids that provide promise but lack sufficient evidence
- Ergogenic aids that do not perform as claimed
- How to discuss supplements with athletes and active adults
SPECIAL POPULATIONS
- Nutritional guidelines when working with groups that have special dietary needs
- Vegetarians
- Gluten-sensitivity
- Eating disorders
- Diabetics
- Children
- Older adults
SAMPLE SPORTS NUTRITION CASE STUDIES
- High school football player
- Collegiate soccer player
- Endurance athlete