Sports Nutrition

Sports Nutrition Distance Learning Course.

• 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.
• Learn from experts with decades of experience.

Lesson Structure

There are 9 lessons in this course:

1. Introduction to Human and Sports Nutrition.
   • a basic grounding in human nutrition as it relates to sport.
   • dietary nutrients
   • recommended daily intake
   • the balanced diet
   • carbohydrates (including the glycaemic index)
   • fats and proteins.
2. Energy
   • the concept of chemical energy and how it is produced in the human body
   • calories and Kilojoules
   • energy systems and adenosine triphosphate
   • aerobic vs anaerobic respiration.
3. Energy in the athlete’s body
   • how energy is utilised in the human body
   • aerobic capacity
   • respiratory quotient
   • metabolism
   • stages of exercise
   • energy sources during exercise
   • protein as an energy source.
4. The training diet.
   • the principles of a training diet and how to design an effective training diet
   • carbohydrates
   • proteins and the protein needs of athletes
   • fats
   • other nutrients (such as antioxidants)
   • meal timing
5. The competition diet
   • the principles behind and how to design a diet for an athlete for the days leading up to, during and after a competition
   • carbohydrate loading and the carbohydrate needs of athletes
   • guidelines for pre competition eating
   • eating during competition
   • competition
   • fatigue and nutrition
   • competition recovery requirements.
6. Fluids
   • the importance of fluids in an athlete’s diet
   • the function of water in the human body
   • fluid needs in humans
   • water and solute regulation in the body
   • electrolytes
   • water and body temperature regulation
   • fluid intake before
   • during and after exercise
   • intra venous fluid replacement.
7. The athlete’s body composition
   • body composition of an athlete, and methods of measuring body composition
   • components of the human body
   • body composition assessment techniques
   • importance of body composition to performance
   • body mass index.
8. Weight Management
   • effective methods for weight reduction and body fat control where deemed necessary
   • mechanics of weight loss
   • why athletes want to lose weight
   • “making weight” and “cutting up”
   • weight loss and physical performance
   • overweight people
   • weight change and low energy diets
   • tips for losing body fat
   • key characteristics of a safe weight reduction diet
   • eating disorders.
9. Training for Size and the use of Sports Supplements.
   • methods of increasing muscle mass and assesses the use of sports supplements
   • how to gain weight
   • gaining muscle mass
   • evaluating the use of sports supplements
   • types of sports supplements
   • supplements and drug testing.

Scope of the Course:

This course is 100 hours of learning, covering all of the following, and more:

• Introduction to Human and Sports Nutrition. This lesson gives the student a basic grounding in human nutrition as it relates to sport. Topics include: dietary nutrients; recommended daily intake; the balanced diet; carbohydrates (including the glycemic index), fats and proteins.
• Energy. This lesson explains the concept of chemical energy and how it is produced in the human body. Topics include: Calories and Kilojoules; energy systems and adenosine triphosphate; and aerobic vs anaerobic respiration.
• Energy in the athlete’s body. This lesson examines how energy is utilised in the human body. Topics include: aerobic capacity; respiratory quotient; metabolism; stages of exercise; energy sources during exercise; and protein as an energy source.
• The training diet. Looks at the principles of a training diet and how to design an effective training diet. Topics include carbohydrates; proteins and the protein needs of athletes; fats; other nutrients (such as antioxidants); and meal timing
• The competition diet. In this lesson, the student will learn about the principles behind and how to design a diet for an athlete for the days leading up to, during and after a competition. Topics include carbohydrate loading and the carbohydrate needs of athletes; guidelines for pre competition eating; eating during competition; competition, fatigue and nutrition; and competition recovery requirements.
• Fluids. Explains the importance of fluids in an athlete’s diet. Topics include: the function of water in the human body; fluid needs in humans; water and solute regulation in the body; electrolytes; water and body temperature regulation; fluid intake before, during and after exercise; and intra venous fluid replacement.
• The athlete’s body composition. Teaches students about the body composition of an athlete, and methods of measuring body composition. Topics include: components of the human body; body composition assessment techniques; the importance of body composition to performance; and the body mass index.
• Weight Management. This lesson examines effective methods for weight reduction and body fat control where they are deemed necessary. Topics include: the mechanics of weight loss; why athletes may want to lose weight; “making weight” and “cutting up”; weight loss and physical performance; overweight people; weight change and low energy diets; tips for losing body fat; key characteristics of a safe weight reduction diet; and eating disorders.
• Training for Size and the use of Sports Supplements. Examines methods of increasing muscle mass and assesses the use of sports supplements. Topics include: how to gain weight; gaining muscle mass; evaluating the use of sports supplements; types of sports supplements; and supplements and drug testing.

Examples of Issues and Tasks you may confront in this course.

What are essential nutrients?

• What is the difference between fats and oils?
• Briefly discuss the importance of carbohydrates, proteins and fats in the human diet.
• Define energy.
• Describe how ATP is converted to energy in the human body.
• What is the difference between aerobic and anaerobic respiration?
• How do actively contracting muscles get more ATP?
• What are the two main sources of ATP for muscles that are performing intense activity?
• Out of carbohydrates, fats and proteins, which substances provide the most efficient supply of energy to the human body?
• Which energy sources are used throughout the exercise session?
• Define the following terms:
  • Gluconeogenesis
  • RQ
  • VO2 max
  • TDEE
• Name three things commonly measured during fitness tests.
• Outline the primary differences between the nutritional needs of an athlete and the nutritional needs of members of the general population.
• Design a diet for an athlete.
• Why do athletes need to eat plenty of carbohydrates?
• An athlete has just finished running a half marathon (21km). What advice would you give them to help speed their recovery?
• Why do athletes need more fluid in their diet than the general population?
• What are the signs of dehydration in an athlete?
• Define the following terms:
  • Electrolyte
  • Body water balance
  • Dehydration
  • Hypohydration
  • Euhydration
  • Hyponatremia
• Research three common ways of determining the % of body fat present.
• Discuss the importance of body composition to sporting performance for a sport.
• What is the difference between subcutaneous and visceral fat?
• Research one of the eating disorders -
  • anorexia nervosa
  • bulimia nervosa
  • anorexia athletica
• Why would an athlete want to lose weight?
• What are five health risks of being overweight?
• What are the possible benefits of lowered body fat in a sport.
• What is the difference between a dietary supplement and a nutritional ergogenic aid?
• Come up with three suggested meals for an athlete.
• Research the effects of one of the nutritional ergogenic aids.

What Should Athletes Eat?

The food an athlete eats provides him/her with essential and non essential nutrients, plus other substances that affect the body. A good diet will provide the body with the right nutrients to utilise energy; to build and repair tissues and to regulate body processes. On the other hand, a poor diet may lead to health problems and less than optimum performance.

• Essential nutrients are those that must be eaten because the body cannot produce adequate supplies on its own. Essential nutrients include Vitamin B1, Vitamin C, Calcium, Zinc, linoleic fatty acid, and many more. Non essential nutrients can be taken in via food, but the body can also manufacture them. For example, glucose can be eaten directly, or the body can break down other substances to produce it. A balanced diet must supply the body with the essential nutrients in the correct quantities.
• Nutrients are required in different quantities, and can be classed as macronutrients if they are required in large amounts. Micronutrients are only required in small quantities. It is important to remember that certain nutrients can be toxic if they are supplied in higher quantities than the body needs.

Tips for Healthy Eating

•  Balance food intake with regular exercise
• Eat a wide variety of foods from the different food groups
• Eat only a small amount of fatty foods, particularly those high in saturated fat and cholesterol
• Eat plenty of whole grain products, fruit and vegetables, legumes and foods rich in complex carbohydrates and fibre
• Choose food and drink which is low in sugar in preference to highly sugared products
• Choose and cook food to have a low salt content
• Drink alcohol only in moderation
• Maintain adequate protein intake, with an emphasis on plant rather than animal protein sources
• Choose foods to provide you with enough iron and calcium to meet your RDI
• Practice good food preparation and food safety
• Be cautious with the consumption of food additives and dietary supplements

Why study this course?

Sports Nutrition is an ideal course to study if you are working in the health and fitness industry and wanting to upgrade your skill set, specialise, or for professional development. It is also a great course to study on a personal level if you are interested in the nutritional components involved in the context of training, athletics and sports.

You can Enrol at Any Time

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Phone (UK) 01384 44272, (International) +44 (0) 1384 442752, or

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