Sports Nutrition for Endurance and Resistance Athletes
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Sports Nutrition for Endurance and Resistance Athletes

Improve your health and athletic performance while increasing nutritional knowledge and boosting energy levels.
4.5 (6 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
150 students enrolled
Last updated 7/2017
Current price: $10 Original price: $150 Discount: 93% off
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  • 2.5 hours on-demand video
  • 2 Articles
  • 8 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Describe macronutrients, their functions and recommendations.
  • Identify and apply appropriate hydration strategies.
  • Understand nutritional recommendations for optimizing health.
  • Identify classes of nutrients and describe major energy functions.
  • Understand basic supplemental dietary types and recommendations.
  • Describe the energy systems of the body.
  • Explain basal energy expenditure and calculate total daily energy needs.
  • Describe methods for measuring body composition.
  • Explain the Glycemic Index and identify high and low glycemic foods.
  • Apply pre, during and after event nutritional strategies.
  • Apply the best practices of nutrient timing.
View Curriculum
  • No prerequisite knowledge or experience is necessary.

Are you looking to maximize your performance or just last through your workout?

Do you want to learn about nutrient timing?

Ever wonder how to eat and fuel properly before, during and after exercise? 

Do you want to know how increase your energy levels? 

In this course, we will address those issues and more to help you understand how to properly fuel your way through training all the way up to and post exercise.

This course will teach you how to increase your nutritional knowledge, boost your energy levels and maximize performance, while becoming more educated about your health and well being.

Created for fitness professionals, athletes and non-athletes, this course will focus on macronutrients, micronutrients, hydration, supplementation, energy systems, nutrient timing, creating a nutrition plan and fueling for competition. 

You will learn how to master your nutrition and apply it your daily life.

This course will cover everything you need to know including:

  • Explanation of macronutrients
  • Micronutrients
  • Hydration strategies
  • Benefits of supplementation
  • Explanation of the muscle energy systems
  • Nutrient timing
  • Creating a nutrition plan
  • Fueling for competition
  • and much, much more!

Improve your stamina and performance like you have always wanted!

By the end of this course, you will have mastered nutritional knowledge and be well on your way to improving your performance.  You will know how to eat right, understand how the body uses that energy you eat, and put it to good use.  You will become more aware and knowledgeable by enrolling today!



Who is the target audience?
  • This course is great for people looking to improve their own fitness regime AND people interested in applying this knowledge in a professional capacity.
  • This course is for anyone who wants to learn how to fuel for exercise, improve performance or boost energy levels.
  • This course is for anyone who wants to learn about nutrient timing.
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Curriculum For This Course
45 Lectures
3 Lectures 08:52

I am excited to be sharing this course with you and hope you will either benefit personally or share this knowledge in assisting others to improve their sport through nutrition. Some of the topics we will be covering in this course include macronutrients, micronutrients, hydration, nutrient timing and nutritional planning.

Preview 02:11

Sports Nutrition is applying the concepts of nutrition to improve training, performance, and recovery.  This course is going to provide fitness professionals with knowledge of proper nutrition and how it influences body composition, sports performance and general overall health.

Preview 03:04

Nutrition by definition according to Wikipedia is “the science that interprets the interaction of nutrients and other substances in food in relation to maintenance, growth, reproduction, health and disease of an organism.”    

Nutrition Basics
6 Lectures 22:08

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.  

Carbohydrates: Fuel for Exercise

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.

Carbohydrates: Glycemic Index

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.

Protein: Grow and Repair

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.

Fats: Function and Structure

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. 

Fats: Essential for Performance

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

Basic Macronutrient Recommendations
5 Lectures 12:31

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.

Preview 01:25

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. 

7 Lectures 20:00

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. 

Preview 02:37

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

Preview 03:52

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.  

Whey Protein

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.

Herbal Supplements

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

Glucose Supplements
Muscle Energy Systems
6 Lectures 21:35

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. 

ATP: The Energy in Muscle Cells

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.  

Anaerobic Energy Systems

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. 

Aerobic Energy Systems

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

Macronutrients as Fuel Source

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. 

Daily Energy Needs

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.  

Measuring Body Fat
Nutrient Timing
5 Lectures 26:38

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.

Pre Exercise

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.

During 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. 

Post Exercise

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

Fueling for Competition
4 Lectures 11:16

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.

Pre-Event Plan

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. 

During Event Plan

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. 

Post Event Plan

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.

Carb Loading for Endurance Events
3 Lectures 07:43

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. 

Effects of Dehydration on Performance

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.

How and When to Hydrate for Sport

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.  

The Science of Sport Drinks
Building a Personalized Nutrition Plan
3 Lectures 10:15

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

Analyzing Your Diet

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

Planning Your Diet

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

Make Easy and Healthy Family Meals
1 Lecture 00:28

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.  

Closing Thoughts

Take this 10 question quiz to see what you have learned.

Test Your Sports Nutrition Knowledge
10 questions
1 More Section
About the Instructor
Jen Puzio, Certified Personal Trainer
4.3 Average rating
298 Reviews
7,416 Students
9 Courses
7,000+ Students

I am passionate about inspiring and teaching others about health and fitness.  As a NASM certified personal trainer, I love to share my knowledge showing others how to live a healthy lifestyle.  

Growing up in New Jersey, I was an active child and participated in athletics.  I spent my summer days and school afternoons either playing outside or running around a soccer field.  Life has changed since then and society in general spends more time inside on technology.  Along with that has been an increase in child and adult obesity and a less emphasis on exercise.  I want to help change that.  We have one life, one body to take care of and we need to value ourselves enough to do so.  

Often people lack knowledge of how to train, pair exercises or need help with selecting healthy foods in a grocery store.  I want to make that process easier by providing information, resources, training plans, nutrition guidance and explain the reasons why being fit and healthy is so important.  My goal is to educate and change lifestyles!

As a graduate of East Stroudsburg University, I have a B.S. in Sports Medicine and Athletic Training.  I have experience working with athletes of all ages caring for and preventing injuries.  

I also have a B.S. from Frostburg State University where I studied Health and Physical Education Teaching and have teaching and coaching experience at levels K-12.  

I am a NASM Certified Personal Trainer mainly focusing on online training programs for people.  I also have a M.S. degree from Towson University in Applied Informational Technology and work for the government supervising IT teams.

I was a NCAA Division II collegiate soccer player, triathlete and runner for many years.  I earned my "D" Coaching License for soccer and enjoyed coaching soccer for many years.  Now, I currently spend my free time in the gym lifting weights and creating online courses.