Nutrition, exercise and optimal body composition

Name: Nutrition, exercise and optimal body composition
Rating: 4.4 (16 reviews)

Unlock Your Body's Potential: Achieving Optimal Nutrition and Fitness

Created byDuke Institute of Fitness and Sports

Last updated 3/2023

English

English [Auto],

What you'll learn

Understand the principles of nutrition and how they impact the body, including macronutrients, micronutrients, and how to create a balanced diet.
Develop an exercise routine that aligns with personal goals, including cardiovascular and strength training and how to adjust it over time for progress.
Learn about different methods for measuring and monitoring body composition, including body fat percentage, lean muscle mass.
Learn how to set realistic goals for achieving optimal body composition.
Develop practical strategies for maintaining long-term health and wellness, including how to make sustainable lifestyle changes that support optimal nutrition.

Course content

1 section • 11 lectures • 1h 56m total length

Introduction to Healthy Eating and Nutrition in Exercise7:26
Explore how a Mediterranean-style, plant-based diet supports energy, hydration, and optimal body composition for exercise, and apply pre- and post-workout nutrition and protein planning.
Nutrition Status Assessment and Anthropometrics11:22
Explore nutrition status assessment through anthropometric measurements, biochemical biomarkers, clinical indicators, and dietary view, with practical BMI, waist circumference, waist-to-hip ratio, bioelectrical impedance analysis, and body composition methods.
Energy and calculating energy needs9:56
Learn to calculate energy needs for normal and overweight individuals by combining basal metabolic rate, physical activity, and thermic effect of food, using calories and kilojoules.
Macronutrient and Micronutrient basics14:26
Explore macronutrients: carbohydrates, proteins, fats, and micronutrients: vitamins and minerals, and their roles in exercise, energy, recovery, glycemic index, and essential amino acids.
Importance of proper hydration4:06
Learn how to assess hydration status, plan fluid intake, and optimize exercise performance using weight change and urine color to guide hydration and decide between water or isotonic drinks.
Pre and Post exercise nutrition4:11
Learn to time pre- and post-exercise nutrition: avoid large meals 2–4 hours before, eat easily digested carbs 1–2 hours prior, and replenish with carbs and protein within two hours after.
Nutrition for Body Composition transformation13:18
Transform body composition through a sustainable energy deficit and resistance training, with practical guidance on diet, protein intake, meal timing, and long-term healthy habits.
Supplements and exercise7:42
Explore supplements and exercise by examining sports foods, ergogenic aids, deficiency remedies, and indirect benefits, with evidence on creatine, beetroot nitrate, vitamin d, magnesium, and antioxidants.
Popular diets and eating paterns and their role in exercise24:00
Explore popular diets like ketogenic and intermittent fasting, and how they affect exercise and energy sources. Cover low-FODMAP considerations for digestion and practical guidelines for cycling carbs and hydration.
Food allergy and intolerances in sports17:03
Explore food allergies, sensitivities, and intolerances in sport, including triggers, gluten issues, and how reading labels and elimination diets help manage performance and recovery.
Summary2:48
Compare energy, protein, and fluid needs for sedentary versus active individuals, and show how the food pyramid informs additional servings per hour of exercise.

Requirements

No programming experience needed. You will learn everything you need to know.

Description

Are you ready to unlock your body's full potential and achieve optimal nutrition and fitness? In this course, you'll learn the principles of nutrition and exercise that are essential for achieving and maintaining a healthy body composition. Whether you're looking to lose weight, gain muscle, or simply improve your overall health and wellness, this course will provide you with the knowledge and tools you need to succeed.

We'll start by exploring the fundamentals of nutrition, including the role of macronutrients and micronutrients in the body, and how to create a balanced diet that meets your individual needs. You'll learn how to track your food intake and make informed choices about what you eat, as well as how to plan meals that are both delicious and nutritious.

Next, we'll delve into the world of exercise, exploring different types of workouts and how they impact the body. You'll learn how to create a personalized exercise routine that aligns with your goals, whether that's building strength, improving cardiovascular health, or enhancing flexibility.

Finally, we'll discuss body composition, including how to measure and monitor key metrics like body fat percentage and lean muscle mass. You'll learn how to set realistic goals for achieving optimal body composition and develop practical strategies for maintaining your progress over the long term.

By the end of this course, you'll have a comprehensive understanding of the relationship between nutrition, exercise, and body composition, and the tools you need to achieve your health and fitness goals. So, let's get started on the path to unlocking your body's full potential!

Who this course is for:

This course is designed for anyone who is interested in learning about nutrition, exercise, and optimal body composition, regardless of their current level of knowledge or experience in these areas. It may be particularly helpful for individuals who want to improve their overall health and wellness, achieve specific fitness goals, or gain a deeper understanding of the relationship between nutrition, exercise, and body composition.