Certificate of Sports Nutrition

Unit 1 – Foundations of Sports Nutrition

• Introduction to macronutrients: carbohydrates, proteins, and fats
• The role of vitamins and minerals in athletic performance
• Understanding micronutrients and balancing intake
• Recommended Daily Intakes (RDI) for athletes
• Energy requirements and expenditure
• The principles of a balanced diet
• The relationship between diet and performance
• Tools for assessing food composition, including glycaemic index and food composition tables

Unit 2 – Energy Systems and Performance

• Overview of chemical energy and calories
• The role of energy balance in performance
• Body energy systems: ATP production, glycolytic system, and oxidative system
• Adaptations of energy systems through training
• Understanding calorie expenditure in different activities
• Energy metabolism and fuel utilisation in sports
• Practical applications for optimising energy use

Unit 3 – Tailored Nutrition for Different Sports

• Nutritional needs across various sports:
• Endurance sports
• Strength and power sports
• Team sports
• Aesthetic and weight-dependent sports
• Skill-based and recreational activities
• Strategies for balancing macronutrients for optimal performance
• Adjusting nutritional plans based on sport-specific demands

Unit 4 – Hydration for Optimal Performance

• The impact of hydration on athletic performance
• Identifying signs and symptoms of dehydration
• Guidelines for meeting individual hydration needs
• Understanding and managing electrolyte balance
• Long-term risks associated with dehydration
• Practical hydration strategies for training and competition
• Innovations in hydration: tools and technology

Unit 5 – Sports Supplements and Popular Diets

• Overview of sports supplements:
• Science-supported supplements
• Supplements with limited evidence
• Benefits, risks, and ethical considerations of supplementation
• Analysis of popular diets and their impact on athletic performance:
• Ketogenic diet
• Plant-based diets
• Intermittent fasting
• Customising diets for athletic goals

Unit 6 – Nutrition for Recovery and Competition

• Designing effective pre-competition meals and snacks
• Nutritional strategies for competition day
• Recovery nutrition principles:
• Timing of nutrient intake post-exercise
• Carbohydrate loading for endurance recovery
• Protein needs for muscle repair
• Managing fatigue and inflammation post-event

Unit 7 – Meal Timing and Strategic Planning

• Importance of meal timing for performance and recovery:
• Pre-exercise nutrition
• Nutrition during exercise
• Post-exercise nutrition
• Customising nutrition plans for individual needs
• Developing effective meal plans:
• Strategies for busy schedules, travel, and competition
• Planning for specific goals, such as weight management or muscle gain

Unit 8 – Advanced Topics in Nutrition

• Gut health and its influence on performance:
• The gut microbiome and its role in athlete health
• Strategies to support gut health
• Specialised nutrition for specific groups:
• Youth athletes
• Aging athletes
• Female athletes
• Recognising and addressing disordered eating patterns
• Emerging trends and research in sports nutrition