Fundamentals of Sports Nutrition: Provide an overview of the basic principles of sports nutrition, focusing on the role of macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins, minerals) in fueling athletic performance. Explain the importance of balanced nutrition for endurance, strength, and recovery.
Energy Systems and Macronutrient Utilization: Explore how the body uses different energy systems (aerobic, anaerobic, phosphagen) during various types of exercise. Discuss how athletes can optimize their diet to support energy needs before, during, and after exercise, including the timing and composition of meals and snacks.
Hydration and Electrolyte Balance: Discuss the critical role of hydration in athletic performance, covering fluid needs during exercise, signs of dehydration, and strategies for maintaining optimal hydration. Address electrolyte balance and the use of sports drinks to replenish sodium, potassium, and other electrolytes lost through sweat.
Supplements and Ergogenic Aids: Review common dietary supplements and ergogenic aids used by athletes to enhance performance, such as protein powders, creatine, caffeine, and branched-chain amino acids (BCAAs). Discuss the scientific evidence supporting their effectiveness and safety, as well as potential risks.
Nutrition for Specific Sports and Training Phases: Examine nutrition strategies tailored to different sports, including endurance events (e.g., running, cycling), strength sports (e.g., weightlifting), and team sports (e.g., soccer, basketball). Discuss nutritional adjustments for various training phases, including pre-competition, in-season, and recovery periods.