In this lesson, we will cover macro- and micro-nutrients, proteins, fats and carbohydrates, as well as the significant role of vitamins, minerals, fluids, hydration and sports supplements. We will also speak about ketosis, weight reduction and BMR boosting. Finally, we will focus on the advantages and disadvantages of low-carb, high-fat diets.

Learning Methods: Textbook chapters, video presentation

Key Learning Objectives:

• Protein
• Lipids
• Carbohydrates
• Glycemic Index
• Glycemic Load
• Fibers
• Vitamins
• Antioxidants
• Hydration
• Supplementation

Lesson Evaluation:

15 multiple choice questions test

In this lesson, we will cover muscle contraction and oxygen delivery, the functional alterations to them as a response to exercise and the key mechanisms involved in their control. We will focus on the cardiovascular system and muscle anatomy. Additionally, we will analyze breathing control and heart rate. We will also look at the key determinants of elite aerobic performance and examine the responses to exercise.

Learning Methods: Video presentation, journal articles

Key Learning Objectives:

• Muscle anatomy
• Muscle contraction
• Oxygen delivery
• Cardiovascular system
• Breathing and HR
• Responses to exercise
• Aerobic performance

Lesson Evaluation:

15 multiple choice questions test

In this lesson, we will cover muscle contraction and oxygen delivery, the functional alterations to them as a response to exercise and the key mechanisms involved in their control. We will focus on the cardiovascular system and muscle anatomy. Additionally, we will analyze breathing control and heart rate. We will also look at the key determinants of elite aerobic performance and examine the responses to exercise.

Learning Methods: Video presentation, journal articles

Key Learning Objectives:

• Muscle anatomy
• Muscle contraction
• Oxygen delivery
• Cardiovascular system
• Breathing and HR
• Responses to exercise
• Aerobic performance

Lesson Evaluation:

15 multiple choice questions test

In this lesson, we will focus on the steps and purpose of nutrition assessment. We will speak about anthropometric, biochemical, dietary and exercise-related methods. Moreover, we will learn about the importance of assessing body composition and analyze all the methods of measuring body fat. We will talk about biochemical testing and the importance of full blood counts, analyzing some useful biomarkers. We will also cover all dietary methods and the different ways to collect and analyze information. At the end of this lecture, we will speak about exercise-related methods, like energy expenditure, BMR, VO₂ max, lactate threshold, RPE and sweat rate.

Learning Methods: Video presentation, journal articles

Key Learning Objectives:

• Anthropometric methods
• Biochemical methods
• Dietary methods
• Exercise-related methods

Lesson Evaluation:

15 multiple choice questions test

This lesson will focus on carbohydrate metabolism. We will speak about body glycogen storage, muscle glycogen levels, muscle glycogen metabolism and why carbohydrates (CHO) are such an important fuel source. We will cover what factors affect muscle glycogen utilization and analyze training intensity and CHO demands. Further, we will speak about pre-exercise and race CHO consumption and carbohydrate-loading protocols. We will analyze what sports can benefit from glycogen loading. We will also talk about CHO before, during and after exercise, as well as the mouth-rinse technique and the basic causes of gastrointestinal discomfort. At the end of this lesson, we will look at the guidelines for CHO consumption pre-, intra- and post-workout.

Learning Methods: Textbook chapters, video presentation, journal articles

Key Learning Objectives:

• Muscle glycogen metabolism
• Glycogen utilization
• Training intensity and CHO demands
• CHO loading protocols
• Mouth-rince technique
• CHO guidelines pre, intra and post-workout

Lesson Evaluation:

15 multiple choice questions test

This lesson will focus on lipid metabolism. We will speak about the role of lipids as an energy substrate, mobilization at rest and during exercise and their potential ergogenicity. We will analyze lipolysis and see what happens during exercise in fat metabolism. At the end of this lesson, we will talk about supplements and new methods for increasing fat oxidation.

Learning Methods: Textbook chapters, video presentation, journal articles

Key Learning Objectives:

• Fat metabolism
• Training intensity and Fat demands
• Supplements
• Methods to increase fat oxidation

Lesson Evaluation:

15 multiple choice questions test

In this lesson, we will focus on protein metabolism. We will talk about muscle protein breakdown, muscle protein synthesis and the importance of protein in our bodies. Additionally, we will review protein quantity and quality and dietary protein needs. We will analyze protein metabolism during exercise and food-induced adaptions. Furthermore, we will see how protein acts as an energy source during exercise. We will speak about protein sources, protein timing and types of protein. Moreover, we will talk about protein intake during weight loss and pre-sleep. We will analyze protein needs pre-, intra- and post-workout. We will review the ergogenic properties of protein consumption and look at some health-related issues. At the end of this lesson, we will cover the recommended intake for protein consumption.

Learning Methods: Textbook chapters, video presentation, journal articles

Key Learning Objectives:

• Importance of protein
• Protein metabolism in our body
• Dietary protein needs
• Protein quality, quantity
• Protein metabolism during exercise
• Protein source
• Protein timing
• Ergogenic properties
• Health related issues
• Recommended intakes

Lesson Evaluation:

15 multiple choice questions test

In this lesson, we will focus on hydration and thermoregulation. We will define thermoregulation and go over the mechanism of thermoregulation. In addition, we will analyze heat disorders and look at the most common heat disorder treatments. We will speak about thermo-acclimation in exercise and provide some recommendations for sporting organizations and guidelines for athletes and coaches. Further, we will speak about the water functions, hydration and dehydration status. We will examine hydration’s effect on performance and the prevalence of dehydration in young soccer players. At the end of this lesson, we will talk about fluid and electrolyte needs before, during and after exercise and examine the impact of energy drinks on sports performance.

Learning Methods: Textbook chapters, video presentation, journal articles

Key Learning Objectives:

• Thermoregulation
• Heat disorders
• Water function
• Hydration and dehydration status
• Fluids and electrolytes needs
• Guidelines for athletes and coaches

Lesson Evaluation:

15 multiple choice questions test

This lesson will focus on pre-workout nutrition. We will talk about carbohydrates prior to exercise, acute fueling strategies and loading protocols. We will refer to the impact of the glycemic index before exercise and pre-workout meals. Moreover, we will look at how to avoid gastrointestinal discomfort and analyze carbohydrate periodization. We will speak about protein and the importance of hydration before exercise. In addition, we will talk about the consequences of dehydration for the body before training and sports performance. At the end of this lesson, we will provide some pre-workout recommendations and explain how to assess the optimal hydration level.

Learning Methods: Textbook chapters, video presentation, journal articles

Key Learning Objectives:

• Carbohydrates prior to exercise
• Protein prior to exercise
• Fueling strategies and loading protocols
• Pre-workout hydration
• Pre-workout recommendations

Lesson Evaluation:

15 multiple choice questions test

In this lesson, we will speak about intra-workout nutrition. We will talk about hypo/hyper/dehydration, hyponatremia, sweat loss and the role of electrolytes during exercise. Additionally, we will speak about fluid replenishment and types of drinks. We will analyze slow and fast carbohydrates during exercise and what types offer the best solutions for optimal performance. Furthermore, we will speak about taking sports supplements during games, and we will finish this lecture with practical recommendations for endurance and team/intermittent sports.

Learning Methods: Video presentation, journal articles

Key Learning Objectives:

• Sweat loss during exercise
• Exercise in the heat
• Fluid replenishment
• Salt recommendations
• Carbohydrates for Performance
• Supplements
• Practical Applications and Recommendations

 Lesson Evaluation:

15 multiple choice questions test

In this lesson, we will focus on post-workout nutrition. We will speak about energy balance for post-workout nutrition. In addition, we will describe the major role of protein after training and what type, time and amount of protein is needed for post-workout recovery. We will also investigate the role, type, time and amount of carbohydrates in terms of how they affect post-workout recovery. We will talk about hydration after exercise and end this lesson with a post-workout nutrition timeline.

Learning Methods: Video presentation, journal articles

Key Learning Objectives:

• Energy balance for post-workout nutrition.
• Protein for post-workout recovery – type, time, amount
• Carbohydrates for post-workout recovery – type, time, amount
• Hydration for post-workout recovery – type, time, amount
• Post-workout nutrition timeline

Lesson Evaluation:

15 multiple choice questions test

This lesson will focus on sleep and recovery. We will examine the stages of sleep and the factors that may have an impact on sleep. Moreover, we will speak about the circadian rhythm, growth and repair, metabolism, emotional well-being and immune function. We will refer to sleep requirements for athletes and strategies for better sleep quality and quantity to optimize performance. At the end of this lesson, we will review supplements that may improve sleep quality.

Learning Methods: Textbook chapters, video presentation, journal articles

Key Learning Objectives:

• Introduction to sleep
• Factors that impact sleep
• Sleep and performance
• Sleep strategies and performance
• Supplements for sleep

Lesson Evaluation:

15 multiple choice questions test

In this lesson, we will focus on sports supplements. We will examine what sports supplements are and why they may be used by athletes. Additionally, we will explain which sports supplements can aid endurance performance, high-intensity exercise performance and muscle building. We will analyze the mechanism of action of each supplement and look at the recommended doses. At the end of this lesson, we will speak about safe supplement use in sports.

Learning Methods: Textbook chapters, video presentation, journal articles

Key Learning Objectives:

• Sport supplements for endurance performance
• Sport supplements for high-intensity exercise performance
• Sport supplements for muscle building
• Safe supplement use in sports

Lesson Evaluation:

15 multiple choice questions test

This lesson will focus on banned-substances in sports. We will examine performance-enhancement components and analyze their side effects.

Learning Methods: Textbook, video presentation

Key Learning Objectives:

• Banned-substances in sports
• Performance
• Side effects

Lesson Evaluation:

15 multiple choice questions test

In this lesson, we will focus on nutrition periodization. We will review nutritional recommendations for recreational people, athletes and teams. Furthermore, we will define nutritional periodization and training cycles. We will look at the difference between a periodized program for a beginner and for an elite athlete. We will also speak about nutritional periodization for weightlifting and strength sports, football and intermittent sports, and multi-stage cycling and endurance sports. Additionally, we will explain pre-season nutrition strategies and day-to-day periodization. We will talk about fueling before, during and after the game, as well as nutrition methods for optimizing recovery. To solidify your understanding, we will review case studies and practical issues. At the end of this lesson, we will speak about supplementation.

Learning Methods: Textbook chapters, video presentation, journal articles

Key Learning Objectives:

• Nutritional recommendations
• Nutritional periodization for weightlifting and strength sports
• Nutritional periodization for football and intermittent sports
• Nutritional periodization for multi-stage cycling and endurance sports
• Fueling before, during, after the game
• Supplementation
• Case studies

Lesson Evaluation:

15 multiple choice questions test

This lesson will focus on nutrition for team sports. We will review the physical demands of team sports and speak about hockey, basketball, volleyball, soccer and rugby. Moreover, we will cover protein, carbohydrate and fat needs for team sports athletes. We will speak about hydration for team sports athletes and the type of fluids they should consume to increase performance. In addition, we will talk about daily nutrition needs and review the athlete’s plate. At the end of this lesson, we will speak about supplementation.

Learning Methods: Video presentation, journal articles

Key Learning Objectives:

• Physical demands of team sports
• Review Hockey, Basketball, Volleyball, Soccer and Rugby
• Hydration for team sports
• Daily nutrition needs
• Supplementation
• Case studies

Lesson Evaluation:

15 multiple choice questions test

This lesson will focus on nutrition for endurance athletes. We will define endurance sports and speak about REDs and the TTA model. We will review protein, carbohydrate and fat needs for endurance athletes’ training and competition. In addition, we will speak about fluids, planned drinking and determining sweat rates for endurance athletes. At the end of this lesson, we will refer to practical applications and key takeaways.

Learning Methods: Video presentation, journal articles

Key Learning Objectives:

• The Energy equation
• Macro nutrient requirements
• Hydration needs
• Practical application
• Key take away points

Lesson Evaluation:

15 multiple choice questions test

In this lesson, we will focus on glucose metabolism disorders. We will analyze glucose metabolism and DT1 and DT2. We will talk about glucose control, glycemic index and glycemic targets. At the end of this lesson, we will review some recommendations for and go over some case studies.

Learning Methods: Video presentation, journal articles

Key Learning Objectives:

• Glucose metabolism
• Glucose control
• Dietary management
• Physical activity and exercise 
• Recommendations
• Case studies

Lesson Evaluation:

15 multiple choice questions test

In this lesson, we will focus on vegetarian athletes. We will define the vegetarian diet and look at different types of vegetarian diets. We will speak about the benefits of a vegetarian diet before moving on to nutritional considerations. Additionally, we will analyze some food examples and talk about nutrient timing. We will refer to vegetarian diet examples and real vegetarian athletes. Finally, we will close this lesson by covering some practical tips and common mistakes.

Learning Methods: Video presentation, journal articles

Key Learning Objectives:

• Types of vegetarian diets
• Benefits of a vegetarian diet
• Nutritional consideration
• Nutrient timing
• Real vegetarian athletes
• Practical tips
• Common mistakes

Lesson Evaluation:

15 multiple choice questions test

This lesson will focus on combat sports. We will define combat sports and Olympic sports. In addition, we will talk about weight regulation and the fight week cut. We will examine the prevalence, magnitude and methods of weight cutting and acute weight loss. Furthermore, we will refer to the water loading method, hot salt baths and heat acclimation. We will review the negative effects of weight cutting and speak about rehydration and refueling. At the end of this lesson, we will go over some case studies.

Learning Methods: Video presentation, journal articles

Key Learning Objectives:

• Weight regulation
• Fight week cut
• Methods of weight cutting
• Water loading technique
• Negative effects of weight cutting
• Rehydration and refueling
• Case studies

Lesson Evaluation:

15 multiple choice questions test

In this lesson, we will focus on strength and power athletes. We will define the strength and power athlete and talk about energy systems and energy requirements. Additionally, we will examine some case studies of strength and power athletes, like the weightlifter, the discus thrower and the high jumper. We will provide recommendations for carbohydrates, protein and fats and speak about pre-, intra- and post-workout nutrition. At the end of this lesson, we will give evidence-based recommendations for supplementation for strength and power athletes.

Learning Methods: Video presentation, journal articles

Key Learning Objectives:

• Energy systems and requirements
• Recommendations for CHO, Protein and Fats
• Pre, Intra and Post Workout Nutrition
• Supplementation
• Case studies

Lesson Evaluation:

15 multiple choice questions test

This lesson will focus on how to design the athlete’s plate. We will speak about athletes’ energy needs and look at methods of estimating total daily energy expenditure. We will talk about athletes’ carbohydrate, protein, fat, mineral and vitamin needs. We will also speak about pre-, intra- and post-workout nutrition and review all supplements with ergogenic action. At the end of this lesson, we will look at some case studies. We will examine examples of different athletes, including a basketball player, a marathon runner, a female MMA athlete and a gym enthusiast.

Learning Methods: Video presentation, journal articles

Key Learning Objectives:

• Athletes energy needs
• Methods of estimating TDEE
• CHO, Protein, Fats, Vitamins and Minerals
• Pre, Intra and Post Workout Nutrition
• Supplementation
• Case studies of basketball player, marathon runner, MMA female athlete and a gym enthusiast

Lesson Evaluation:

15 multiple choice questions test

Final exams consist of 100 multiple choice questions. The duration of the test is 1 hour and the passing grade is 70%. If you failed to reach the 70% passing score you will be able to try the test again after one day, until you reach the passing score. If you successfully pass the final exam you will be granted with our "Diploma in Sports Nutrition”.