▶TOPIC 1: FUNDAMENTALS OF SPORT AND PHYSICAL ACTIVITY
00:16:59
You will classify physical activity,exercise and sport,distinguish athlete profiles and individual,team and extreme modalities,and design training for aerobic capacity,power and intermittent efforts.
▶TOPIC 2: INTRODUCTION TO NUTRITION AND FEEDING
00:17:51
Distinguishes voluntary and involuntary eating,identifies biopsychosocial factors that guide choices,classifies foods,macronutrients and micronutrients,and explains digestion from chewing to absorption.
▶TOPIC 3: ENERGY PHYSIOLOGY AND BASIC METABOLISM
00:22:22
Calculate and apply calories: what they are,how they are stored,macronutrient contributions,basal metabolic rate and its factors,thermic effect,exercise thermogenesis and NEAT to adjust calories for athletic goals.
▶TOPIC 4: ENERGY SYSTEMS IN SPORT
00:29:04
Master how ATP is produced and replenished by the phosphagen system,anaerobic glycolysis and the aerobic pathway,why fatigue occurs and when glycogen is depleted,and how to calculate heart rate and use zones 1 to 5 to plan sessions.
▶TOPIC 5: CARBOHYDRATES AS A MAIN FUEL
00:30:55
You will learn why carbohydrates are the main energy source,photosynthesis,types and absorption,starch and glycogen,fiber and microbiota,glycemic index and load,gkg calculations for athletes,and management of intolerance and diabetes
▶TOPIC 6: FATS AND THEIR ROLE IN PERFORMANCE
00:26:04
Identify oils and fats,understand triglycerides and 9 kcal per gram,energy and structural roles,differentiate saturated,monounsaturated,polyunsaturated and trans fats,balance Omega-3 and Omega-6,athlete dosing and mythbusting.
▶TOPIC 7: PROTEINS AND MUSCLE TISSUE
00:25:31
Learn how proteins form,essential amino acids and their roles,evaluate protein quality and digestibility,nitrogen balance,RDA and adjustments for strength,sarcopenia prevention and kidney safety.
▶TOPIC 8: MICRONUTRIENTS: VITAMINS,MINERALS AND ANTIOXIDANTS.
00:22:51
How to assess vitamin and mineral needs and risks,tell water soluble from fat soluble vitamins,prevent deficiencies like vitamin D and iron in athletes,optimize absorption and choose safe supplements instead of megadoses
▶TOPIC 9: HYDRATION AND FLUID REPLENISHMENT
00:27:30
Identify signs of dehydration and hyponatremia,measure sweat rate,and create a personalized hydration plan detailing what to drink,when and how much to replace to preserve performance and safety.
▶TOPIC 10: TIMING OF NUTRIENTS
00:21:09
Master sports nutrition planning: calorie and macronutrient balance,what to eat and when before,during and after training to replenish,hydrate and recover muscle.
▶TOPIC 11: NUTRITION FOR FAT LOSS AND BODY MODIFICATION
00:19:51
Design a personalized,safe calorie deficit to lose 0.5 to 1 kg per week while preserving muscle mass and metabolism,adjusting protein and carbs,prioritizing satiating foods and combining strength training,LISS and HIIT
▶TOPIC 12: NUTRITION FOR HYPERTROPHY AND WEIGHT GAIN
00:17:51
Design a plan to build muscle without fat or discomfort: understand hypertrophy vs hyperplasia,use a 20% calorie surplus,protein 0.8 to 2 gkg,carbs 5 to 10 gkg,7 to 12 rep tension and compound exercises
▶TOPIC 13: SPORT-SPECIFIC DIETS
00:17:45
Prepare vegan and vegetarian plans for athletes to match omnivores in strength,power,and endurance by combining grains with legumes or soy for protein,improving iron and zinc,supplementing B12 and avoiding ketosis
▶TOPIC 14: COMPETITION DAY NUTRITION
00:17:11
You will manage glycogen and loading,adjust carbohydrates the week before,plan weight loss for weigh-in without dehydration,and schedule intake and hydration during competition to avoid gastric discomfort.
▶TOPIC 15: BODY COMPOSITION EVALUATION
00:18:02
Calculate and interpret BMI and its limits in athletes,when to use compositional analysis,distinguish types of fat and their impact,learn measurement techniques and how visceral fat distribution raises cardiovascular and liver risk.
▶TOPIC 16: SPORTS SUPPLEMENTATION I: BASIS AND CLASSIFICATION
00:17:52
Detect anti-doping seals and contamination risks in supplements,distinguish those validated by science from ineffective or dangerous products,and evaluate evidence,dosage,study design and conflicts of interest to choose safe ergogenic aids
▶TOPIC 17: SPORTS SUPPLEMENTATION II: SPECIFIC ERGOGENIC AIDS
00:21:55
Master creatine for ATP,strength and hypertrophy protocols,peptide shakes and whey types,caffeine dosed per kg with cycling to avoid habituation,bicarbonate and beta alanine,BCAA and glutamine.
▶TOPIC 18: PRACTICAL APPLICATION AND DESIGN OF NUTRITIONAL PLANS
00:21:50
Master nutrition apps and databases,measure portions in grams,analyze recipes and validate calculations with AI,calculate maintenance and deficit calories,allocate macros and design pre,intra and post workout nutrition.
▶TOPIC 19: DOWNLOAD PDF DOCUMENTATION
00:00:00
