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Sports Nutrition Basics

E-Learning Materials

Sports Nutrition Basics

Food is where most training plans quietly fail. This material explains how eating supports energy, performance, recovery and hydration, and what a balanced plate really looks like for somebody who exercises regularly rather than occasionally.

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Sports Nutrition Basics

Material Overview

The reading works through carbohydrates, protein, fats, vitamins, minerals and water in turn, explaining what each one does rather than listing them. It then looks at when to eat around exercise, what recovery nutrition involves and how requirements shift with training load. By the end you can read a label without confusion, build a plate that supports the work you are doing, and tell a sensible nutrition habit from a passing trend.

Select Your Level

Level · Beginner
Purpose

Food is the part of training most people guess at. This level replaces the guessing with a small set of facts about energy, protein and water that apply whatever you happen to be training for.

Outcome

The practical result is a plate you can assemble without weighing anything, a sensible drink habit around training, and the confidence to ignore most of what you read on a supplement label.

What You'll Learn

  • What carbohydrate, protein and fat each do in the body, how much water a training day needs, building a plate by hand and eye, eating before and after exercise, and the difference between hunger and habit
Credits 251 CREDITS
Level · Intermediate
Purpose

Different training asks for different fuel. This level matches what you eat to what you are actually doing, whether that is lifting heavy twice a week or running five times, and to when you are doing it.

Outcome

By then you can plan a day of eating around a specific workout, recover well enough to train again the next morning, and explain why most supplements on a shop shelf are not worth buying.

What You'll Learn

  • Adjusting intake for strength days and endurance days, what to eat two hours before and one hour after, protein spread across the day, reading a label properly, and which few supplements have honest evidence behind them
Credits 397 CREDITS
Level · Advanced
Purpose

Serious training exposes nutritional gaps that a casual week never would. This level covers the demands of a heavy period of exercise, where appetite, digestion and total energy all become limiting factors.

Outcome

Success here looks like feeding a demanding training week without any stomach trouble, noticing when your intake has fallen behind your workload, and keeping performance steady right through a heavy block.

What You'll Learn

  • Matching carbohydrate to weekly load, the risk of eating too little for the work being done, iron, calcium and vitamin D, digestive comfort during hard exercise, eating while travelling, and hydration in heat
Credits 731 CREDITS
Level · Expert
Purpose

Nutrition advice is unusually noisy, and the skill that matters most is telling good evidence from confident marketing. That is the subject here, along with adapting sound principles to one particular person.

Outcome

You will know how to judge a nutrition claim on its evidence, build a plan around a real set of restrictions and preferences, and recognise the point at which a question belongs with a dietitian.

What You'll Learn

  • Reading a nutrition study without being misled, why population averages hide individuals, adapting plans for vegetarian, religious or allergy related restrictions, eating with a medical condition after clinical advice, and recognising disordered patterns
Credits 1,067 CREDITS