A macronutrient is just what it sounds like.  It’s a nutrient that is necessary for the body in significant amounts.  Carbohydrates is one of three macronutrients.  Carbohydrates are the primary and most efficient source of energy for exercise and bodily functions.  

The Glycemic Index (GI) is a classification of food.  It lets us know the impact on blood glucose levels from certain foods. Learn what foods are high and low glycemic.

The job of protein is to build, maintain and repair muscle and body tissues.  It also plays a role in the creation of enzymes, antibodies and hormones as well as provide the body with energy if one is in a carbohydrate deficit.

Fat provides insulation, cushioning, and helps in producing energy so that vitamins can be carried to the cells.  Normal growth and development would not occur without a minimal amount of fat.

Today we are going to discuss fats and how they are essential for performance.   There are two types of fats that are potential energy sources: fatty acids circulating in the bloodstream and intramuscular fats. 

All foods contain macronutrients.  These macronutrients should be broken down and identified with specific ratio percentages of your daily caloric needs. 

Just like macronutrients, micronutrients are also essential for normal body functioning helping to produce enzymes and hormones.  Without them, a person would not be able to grow and develop properly.

Vitamins are organic substances and play an essential role in the human body.  They assist with specific metabolic functioning, tissue repair and healing as well as act as regulators for certain body processes.

Minerals is another nutrient that must be supplied by a person’s diet.  There are some minerals that are produced by the body, but more than 20 minerals need to be consumed on a daily basis.  

Water is vital to human life.  Our bodies are 45-70% water. Without water, we would perish within 4-10 days. Other nutrients are not like water.  We can go for days, weeks, even months without seeing the ill effects from its deficient.  But our lives depend on water.

There are some nutrients known to help and prevent cataracts, premature aging, heart disease, specific cancers and other health issues.  These are antioxidants. 

In pill, liquid, gelcap, tablet, powder or capsule form, the variety of supplements vary tremendously.  There is an entire market dedicated to supplements.  Some supplements are good and have positive benefits if used properly.  Others are just a waste of money and some may be harmful to your health. 

If you are looking for a boost to your workout, you don’t need to look much further than caffeine.  Learn about the benefits, side effects, how caffeine enhances performance, sources and the timing and dosage of caffeine.

This lecture provides an overview of BCAA's, its benefits and use as a supplement.

Whey protein is one of the two proteins in milk and makes up 20% of the total protein content.  Whey protein powder offers benefits for those interested in preserving and building muscle.  It is a high quality protein rich in essential and branched-chain amino acids.  

Gaining strength and building muscle mass are two common goals for athletes. There are many supplements, legal and illegal, that some athletes take to meet those goals.  Sometimes the body already has these compounds and creatine is one of them.

This lessons provides an overview of glutamine, its benefits and use as a supplement.

More and more the use of herbal supplements has been a preferred choice over drugs and more invasive substances for the human body.  The athletic as well as the general population are among the widespread use of natural alternatives.

According to research, consuming a large amount of glucose right before an athletic event may actually be beneficial.   In this lecture, learn why!

In order for muscles to contract, energy needs to be released from fuel stored in muscle.  Adenosine Triphosphate (ATP) is the only source of energy that can drive muscle contraction. 

Anaerobic activity is one that is of short duration. It is activity that does not use oxygen and is characteristic of quick bursts of power and or speed in sport and exercise.  Sprinting, performing a one max rep during weight training, and blocking in football are examples.  

Aerobic activity is one that is of longer duration. It is activity that does use oxygen and is characteristic of activities greater than 50 seconds in sport and exercise.  Jogging a mile, cycling, and swimming are examples. 

All macronutrients may be used as fuel sources. In this lecture learn how and when each macronutrient may be used.    

The human body needs calories to survive which are units of energy.  It is defined as the amount of heat required to raise the temperature of 1 gram of water 1 degree Celsius. In order to lose weight or gain weight you should have an understanding of what you daily caloric needs are. 

Body composition is defined as the amount of fat in comparison to the amount of muscle we have on our bodies.  This lecture is going to focus on how to measure your body composition or your body fat percentage.  

The enclosed recommendations in the upcoming lessons are suitable for researchers, practitioners, coaches and athletes who may use nutrient timing as a means to achieve optimum health and performance goals. 

More recently, studies have begun to provide data supporting the contention that pre-exercise ingestion of carbohydrates, amino acids, protein, and creatine prior to resistance training are effective modalities for enhancing exercise training adaptations and decreasing exercise associated muscle damage.

Much like the consideration of pre-exercise nutrient supplementation, a majority of the literature which has examined the impact of nutrient administration during exercise has focused on aerobic exercise.  This lesson will focus on endurance and resistance exercise.

Many nutritional interventions have been considered to enhance recovery from exercise. The body of published research supports the practice of ingesting nutrients post exercise to enhance performance for both endurance and resistance training athletes. 

The scientific literature associated with nutrient timing is an extremely popular, and thus ever-changing, area of research. Upon reviewing the available literature, learn what conclusions can be drawn at this point in time.

Journal of the International Society of Sports Nutrition 2008 5:17 DOI: 10.1186/1550-2783-5-17
©  Kerksick et al; licensee BioMed Central Ltd. 2008

The purpose of a pre-event meal should be to maximize carbohydrates stored in the muscle and blood glucose.  This will increase the body’s energy levels.

During training or a competition, it is important for athletes to refuel themselves.  This is especially important for the endurance athlete or the person who exercises for over an hour. 

Immediately after a competition or training event, it is important for athletes to replenish their glycogen stores.  Simple carbohydrates that are high glycemic are best. 

Carbohydrate loading, also known as glycogen supercompensation, is trying to store as much glycogen in the body as possible before endurance competitions.  If you are going to participate in a marathon, long cycling race, or longer triathlon, then this practice may be beneficial for you.

Water affects athletic performance more than any other nutrient.  A fluid loss of only 2% of body weight which is equivalent to 3.6 pounds for a 180-pound athlete decreases performance and negatively affects circulatory function. 

Since we now have an understanding of the dangers of not replacing fluid loss during exercise, let us discuss how we can hydrate before, during and after activity.

The purpose of a sports drink is to help athletes replenish electrolytes and water loss during activity.  It is intended to assist athletes in maintaining their energy levels.  

Today I am going to start discussing how to analyze your diet and start the process of building your own nutritional plan.

In this lesson, we are going to determine your caloric intake and calculate a food plan according to your daily caloric needs.

A few steps can help you make easy, healthy family meals on a budget. Find time to plan and prepare healthier meals each week.

At the end of this course, you will have thorough nutritional knowledge and be well on your way to improving sports performance.  You will know how to eat right, understand how the body uses that energy you eat, and put it to good use.