The Definitive Sports Nutrition
Tags: Sports Nutrition
Advanced Diet And Nutrition Planning Strategies | Muscle Gain | Fat Loss | Health | Body Building | Supplements
Last updated 2022-01-10 | 4.7
- Understand the fundamental principles of nutrition as applied to sports- Comprehend how to fuel all energy systems for optimal performance
- Easily calculate the caloric intake (BMR-TDEE) for muscle gain or fat loss
What you'll learn
* Requirements
* Only a deep* driving desire to expand your knowledge
Description
Learn How To Create The Ideal Sports Nutrition Plan For Yourself Or Your Clients
Hi, I'm Alex Chrysovergis, strength and conditioning coach, nutrition consultant and self-defense instructor. I am the owner of “Streetwise”, the leading contact combat and fitness school in Greece. I am also a fitness writer/contributor on some of the most respected and sought-after online sports and fitness authorities like T-Nation and SimpliFaster.
This course will help you understand the sophisticated subject that is sports nutrition in a concise and structured way. By the end of it you will know exactly how to plan your diet in order to significantly enhance your health, athletic performance and body composition, whether you’re looking to gain muscle mass, lose fat or maintain your current weight. If you are a professional trainer you will be able to use these skills to offer nutritional guidance to your clients and help them achieve their goals more efficiently.
The course begins by covering the fundamentals of sports nutrition and gradually progresses into more elaborate topics, like the crucial role of hormones and neurotransmitters in human metabolism and body composition. The material is presented via a plethora of mediums like videos, articles and slides, and was gathered through years of academic and applied knowledge.
My purpose was to build a succinct, to-the-point lesson series that will simplify complex concepts and provide essential theoretical and practical foundation by concentrating on what really matters while filtering out unnecessary, stretched-out overexplaining. The truth is that we live in an age of information bombardment and are constantly overwhelmed by the abundance of choices and stimuli. Obviously, there is not enough time to keep up with everything, and this is why in my opinion, today more than ever, learning should be smart and time-efficient. With this objective in mind, this course was designed to be complete and thorough, but also laser-focused and information-dense. It will teach you everything you need to know without superfluous banter used just for the sake of filling more time. This is a course you will actually finish.
COURSE SUMMARY
Basic Principles of Sports Nutrition
The energy systems and energy requirements of an athlete
The nutrition pyramid
How to calculate the "Calories In VS Calories Out" equation (Basal Metabolic Rate - BMR & Total Daily Energy Expenditure - TDEE)
Muscle growth & fat loss specifics - Which comes first?
How to determine your body fat percentage by yourself
Nutrients
Macronutrients (macros) and micronutrients (micros): how much and how often?
Pre, intra and post-workout (peri-workout) nutrition specifics
The ideal meal and nutrient timing
Supplementation
Which supplements are actually backed by sports science? How should athletes use them?
An analysis of the most common supplements like protein, creatine, multivitamins, etc.
Hormones
Testosterone (and how to boost it naturally)
Insulin (and how to manipulate it to your advantage)
Cortisol (and how to keep stress under control)
Leptin (and how to manage your appetite)
Important Considerations
The importance of food quality, composition and rotation (do superfoods really exist?)
Proper hydration specifics
The athlete's guide to eating out
How does alcohol really affect body composition?
What should you be aware of as a vegetarian / vegan?
Frequently Asked Questions (FAQ) section
Resources and Downloadable Material
Printable course notes
Pre-made meal plans for a plethora of caloric needs to get you started
Pre-made, field-tested supplementation protocols to deal with the most common problems of athletes like slow muscle building, poor sleep quality, decreased immune system efficiency and joint pain
The Recommended Dietary Allowance (RDA) quantities, Adequate Intake (AI) quantities and food sources for all vitamins and minerals
A Glycemic Index foods chart
A preferred food substitutes list
A complete guide on how to adjust your strategy based on your specific sport (all types of sports / bodybuilding / weight lifting included)
Tips on how to prepare for a photoshoot
Sports nutrition certification
No Matter What Activity You Are Invested In, If You Want To Know How Sports Nutrition Can Help You Achieve The Ideal Body Composition, Boost Your Performance, Feel Motivated And Live A Healthier Life, Then I Truly Believe That This Is The Course For You.
Who this course is for:
- Any recreational, amateur or professional athlete who wants to enhance their health, body composition and sports performance.
- Any coach who wants to help their clients maximize their health, body composition and sports performance in the most efficient possible way.
Course content
12 sections • 54 lectures
Welcome - Meet Your Instructor Preview 03:29
Setting Goals Preview 02:34
Setting Goals Quiz
It may seem unimportant at first, but setting goals is the backbone of any successful endeavor, both in nutrition and life in general. This small quiz will make sure you understand the principles of goal setting.
The Energy Systems Preview 03:14
The Nutrition Pyramid Preview 01:50
Fundamental Principles Quiz
This is your second quiz, and it will help you refresh your knowledge on how the energy systems and nutrition pyramid work.
Caloric Intake (Calories In VS Calories Out) Preview 02:27
How To Calculate Your BMR And TDEE Preview 03:54
Muscle Gain - Fat Loss Specifics & Realistic Goals | Which Comes First? Preview 03:35
How to Determine Your Body Fat Percentage Preview 03:22
Caloric Intake Quiz
The first -and most important- part of any nutrition plan is the adjustment of total calories. Let's see if you remember the basic aspects of this subject.
Protein Preview 01:24
Carbohydrates Preview 03:14
Fats Preview 02:20
How Much of Each? Preview 03:31
A Simple Trick to Count Your Macros Without a Scale Preview 00:53
Macronutrients Quiz
Macronutrient allotment is one of the most important elements of any successful nutrition plan. Let's remember some key points.
Vitamins & Minerals Preview 02:26
Micronutrients Quiz
If macronutrients are the fuel for the engine, then micronutrients are the oil that keep it healthy and running. Take this short quiz to make sure you've assimilated the most important parts.
The Ideal Meal & Nutrient Timing Preview 08:45
Timing Quiz
Let's recap what you've learned about meal and nutrient timing.
Introduction to Supplements - Do All Supplements Work? Preview 00:57
Protein Powder Preview 01:24
Creatine Preview 01:25
Magnesium Preview 01:28
Multivitamins Preview 01:17
Omega-3 Fatty Acids Preview 00:27
Curcumin Preview 01:09
Pre-workouts & Energy Drinks Preview 02:38
Electrolyte Drinks Preview 00:39
Supplements Quiz
Although supplementation is the least important part of the nutrition pyramid, it is a topic that contains much to be discussed. Let's make sure you remember the basics.
Food Composition Preview 02:16
Food Rotation Preview 01:11
Food Quality Quiz
Let's wrap up what we've learned about food composition and rotation.
Insulin (and how to manipulate it to your advantage) Preview 02:54
Glycemic Index Chart Preview 00:48
Cortisol (and how to keep stress under control) Preview 04:51
Testosterone (and how to naturally boost it) Preview 01:52
Leptin (and how to manage your appetite) Preview 03:49
Hormones Quiz
Our hormonal profile greatly affects our athletic performance, so let's remember what's what.
Hydration Preview 02:32
The Athlete's Guide to Eating Out Preview 01:37
Alcohol Preview 01:33
Vegans & Vegetarians Preview 00:56
Frequently Asked Questions (FAQ) Preview 04:57
Important Considerations Quiz
This is the last quiz of the course. After you are finished, make sure to go back and revise all your knowledge if needed, because you will be soon taking your final graded test.
Course Notes Preview 01:12
Pre-made Meal Plans Preview 00:16
Sport Specific Strategies - Bodybuilding & Weight Lifting Included Preview 05:39
Preferred Food Substitutes Preview 00:58
Pre-made Supplementation Protocols Preview 02:03
How to Prepare for a Photoshoot Preview 02:00
Congratulations! Preview 01:09
Final Graded Exam
Congratulations! You made it to the end! What follows is your final graded exam, and a good test is always the best way to find out if your knowledge is airtight sealed. Make sure you revisit any previous sections to refresh your knowledge if needed. If you have watched the entire course carefully, I am sure you will pass with flying colors. Thank you so much for choosing this course and I’m hoping to see you again in the future! Go get your certification! Good luck!