Sports Nutrition Essentials Certificate

Explore epigenetics and how environment, lifestyle choices, and nutrition regulate gene expression to influence body type, weight, and appearance, and focus on controllable factors to optimize outcomes.

Explore the three body types—ectomorph, mesomorph, and endomorph—and learn how genetics, lifestyle choices, nutrition, and environment shape tailored training regimens and meal plans.

Debunks the eight glasses of water myth by explaining hydration depends on electrolytes, thirst, and activity. The body is not 60 percent water, and overhydration can cause hypoglycemia.

Understand calories, why not all calories are equal, and how macronutrients and whole foods influence energy balance, bmr, and the thermic effect of food.

Explore the thermic effect of activity and how activity levels change calorie burn by multiplying your BMR (after BMI calculation) by factors: 1.2, 1.375, 1.55, 1.725, or 1.9.

learn how to calculate tde by adding bmr, caf, and tea, with a step-by-step example using a 150-pound weight and an activity level to reach total daily energy expenditure.

Explore how carbohydrates fuel the body, spare protein, and influence blood sugar through simple and complex carbs, fiber, and the glycemic index.

Learn how proteins, built from amino acids, fuel tissue growth and protein sparing effect, while essential amino acids must come from diet, with complete animal proteins versus incomplete plant sources.

Tailor protein intake to activity level, from 0.8 g/kg for sedentary to about 1.4–2 g/kg for active and up to 2 g/kg for weightlifting, with practical examples.

Discover micro nutrition by detailing fat-soluble vitamins A, D, E, K and water-soluble vitamins, their storage, sources from plant and animal foods, and key roles in bones, skin, and immunity.

Explore micro-nutrition by detailing folate’s role in cell division and dna synthesis, how b12 supports red blood cells, and plant and animal sources like leafy greens and beef liver.

Recommend whey protein options fortified with vitamin c and zinc for immune support, Quest bars and a multivitamin complex, plus adjustable dumbbells and resistance bands for home workouts.

Discover how antioxidants neutralize free radicals and oxidative stress by donating electrons, and explore melatonin’s intracellular and circulatory antioxidant roles tied to the circadian rhythm and near-infrared light.

Explore macro and trace minerals, their essential roles in bones, heart, and brain, and learn key dietary sources for calcium, potassium, iron, zinc, and more.