Nutrition Request Information Enroll Online INTRODUCTION Preface CHAPTER ONE: Nutrition: The Vital Link To Super Performance Origins Of Performance Nutrition Nutrition Defined The Three E's Of Nutrition Table Of Performance Daily Intakes (PDI) CHAPTER TWO: Nutrients: An Overview Macronutrients: Meeting Energy And Growth Requirements Macronutrient Manipulation / Modulation The Limiting Nutrient Concept Alphabetical Listing Of Additives And Their Status For Performance Nutrition Research On Nutrients CHAPTER THREE: Carbohydrates and the Athlete: The Ultimate Performance Fuel Background On Carbohydrates Simple Carbohydrates: The Sugars Complex Carbohydrates Top 20 Grains And Legumes For Athletes Digestion Of Carbohydrates Carbohydrates Pre-Exercise, During Exercise, Post-Exercise Pyruvate CHAPTER FOUR: Proteins and Amino Acids Introduction Amino Acids Make Proteins; Types Of Proteins Protein Efficiency Ratio Designing Protein And Amino Acid Supplements Overview Of Commonly Encountered Amino Acids Digestion Of Proteins And Amino Acids Food Sources Of Protein Connective Tissue CHAPTER FIVE: Lipids and the Athlete: Energy and Growth Factors Introduction Fats - The Most Misunderstood Macronutrient The Essential Fatty Acids Phospholipids You Are What You Eat; Too Much Fat In Our Diets CHAPTER SIX: Water and Oxygen Water And The Athelete Dehydration Effects On Performance .Oxygen And The Athlete; The Lungs The Blood; The Blood Vessels The Tissue; The Muscular System; The Heart Your Need For Oxygen; Free Radicals Antioxidants; Species Of Free Radicals CHAPTER SEVEN: Vitamins The Lipid Soluble Vitamins Vitamin A - Retinol And Pro-Vitamin A (Beta-Carotene) Vitamin D; Vitamin E Vitamin K; Vitamin C Thiamin; Riboflavin Niacin; Vitamin B6 Folate; Vitamin B12 Biotin; Pantothenic Acid Choline; Inositol CHAPTER EIGHT: Minerals Introduction Calcium; Phosphorus Magnesium; Iron Zinc; Iodine Selenium; Copper Manganese; Chromium Molybdenum; Fluoride The Elecrolytes (Sodium, Chloride, and Potassium); Boron Vanadium; Germanium CHAPTER NINE: Metabolite and Botanical Ergogenic Supplements Introduction Adaptogens, Alcohol, Alkalinizers, Androstenedione, BHMB, Bioflavonoids Caffeine, L-Carnitine, Coenzyme Q10, Creatine Monohydrate DHEA, Gamma Oryzanol, FRAC, Ginseng, Glucosamine Glycerol, Inosine, Melatonin, NADH, Wheat Germ Oil, Octacosanol Herbs, Supplements With Potential Effects That Are Marketed Toward Athletes Summary Of Commonly Available Herbs, Standards, Common Dosages, Uses, And Cautions CHAPTER TEN: Guide to Food and Sports Supplements: Getting the Nutrients You Need All Foods Are Not Created Equal The Food Group Approach: Is It Valid For Athletes? Major Supplement Forms And Delivery Systems Major Categories of Sport Supplements The Economics of Sports Nutrition: Buy In Bulk CHAPTER ELEVEN: Anatomy of an Athlete: Cells, Tissues, and Systems Cells, Cells, Cells Cellular Components Tissues Muscle Tissue; The Mechanics Of Muscular Contraction; Fast Twitch And Slow Twitch Muscle Fibers Muscular Hypertyophy; Nervous Tissue; Reproductive Tissue Systems: Skeletal, Skeletal Muscle, Nervous, Respiratory, Cardiovascular, Digestive, Urinary, Reproductive, and Endocrine Some Of Your Body's Hormones CHAPTER TWELVE: Digestion and Absorption The Digestive System - Physical Components: Mouth, Esophagus, Stomach, The Small Intestine, Large Intestine And Rectum, Pancreas, Liver And Gall Bladder Factors Affecting Digestion; About Digestive Supplement Aids; Digestive Enzymes; Herbal Factors, Intestinal Bacteria, Fiber And Digestion CHAPTER THIRTEEN: Body Composition and Metabolism Introduction; Body Composition Assessment Methods Of Body Fat Determination Sites Listed In The Formulas And Charts Use Of Skinfold Data; Body Fat Percentage; Percentage Fat Estimate Tables Formula For Calculating % Bodyfat; Somatotype; Guide To Estimating Calorie Needs; Average Daily Activity Level An Example Of Estimating Daily Caloric Expenditure Using The Hourly Method; Energy Expenditure Guide Daily Calorie Requirement Guide Overview Of Metabolism; Homeostasis; Your Metabolic Set Point Food And Metabolism; The Environment And Metabolism; Exercise And Metabolic Responses; Aerobic System Changes; Anaerobic System Changes Energy Metabolism; Useful Definitions Glycogen Depletion And Metabolism Of Fatigue; Monitoring Your Metabolism CHAPTER FOURTEEN: Fitness and Performance Nutrition Approaches Demystifying Nutrition A Word About Fad Diets... Avoid Them!; ISSA's 1-2-3 Nutritional Rule Of Thumb Rationale Behind The Different Performance Eating Plans; Nutritional Ratios Of Selected Performance Eating Plans Dynamic Nutrition Supplement And Eating Plan Examples 15% Fat, 30% Protein, 55% Carbohydrate Performance Nutrition Plan 20% Fat, 25% Protein, 55% Carbohydrate Performance Nutrition Plan 20% Fat, 20% Protein, 60% Carbohydrate Performance Nutrition Plan 25% Fat, 15% Protein, 60% Carbohydrate Performance Nutrition Plan Tips Section High Protein Foods - Animals Foods High In Complex Carbohydrates Vegetables And Beans Fruits Dairy; Spreads And Sauces; Beverages Mixed Foods CHAPTER FIFTEEN: Athlete's Guide to Effective Fat Loss and Muscle Gain Introduction The Weight Loss Misnomer; Fat Loss Off-Season and Pre-Season; Examples Of Elite Athlete Body Fat Levels For Different Sports Jump Starting Your Fat Loss Program; Fat Loss Tips; Why Most Fat Loss Diets Fail Before Dieting, Make Sure You're Ready; Thinking About Dieting? Take This Test Before Starting The Gender And Age Gap When Losing Fat; Factors Contributing To Obesity And What To Do About Them Important Rules For Making Performance Nutrition Work For Your Fat Loss Program; Common Supplement Fat Loss Aids The Zigzag Method Of Fat Loss Three Horror Scenarios And Three Better Scenarios Weeks Required To Lose Fat Using The Zigzag Method Of Dieting Together With A Periodized Training Program Additional Tips On Sound Nutrition; Muscle Gain Constructing A Custom Nutrition Plan For Fat Loss And Muscle Gain; Daily Food Intake Goals CHAPTER SIXTEEN: Enhancing Performance with Carbohydrate Loading Carbo-loading and Supplements CHAPTER SEVENTEEN: Special Concerns of Athletic Females Who Is At Risk, Warning Signs, And Preventative Measures CHAPTER EIGHTEEN: Drawing Your Clients Or Athletes Into A Performance Lifestyle The Five Steps CHAPTER NINTEEN: Putting It All Together: The Athletic Performance Improvement Formula The Eight Technologies Of Training; Nutritional Robbery Sports Supplements Caveat Emptor APPENDIX REFERENCES GLOSSARY Course Introduction Welcome to Sports Nutrition! Course Discription: This course covers the essentials of human nutrition that improve and sustain optimal performance for sport and exercise. The effects of eating disorders (in both male and female athletes), weight management, and sport nutrition resources are also discussed. Course Objectives After successfully completing this course you will be able to identify the basic functions of macronutrients and micronutrients and describe their function in sport performance; describe the basics of nutrient timing, including how often athletes should eat, eating before during and after exercise, and how nutrient timing affects performance and body composition; discuss an athlete's basic fluid needs, including how fluids facilitate metabolism, how dehydration affects sport performance, and how caffeine and alcohol can adversely affect performance; list the most common dietary supplements and ergogenic aids as they apply to sport; evaluate the research behind, applications for, and potential risks associated with dietary supplements; identify athletes who present with eating disorder symptoms and know appropriate resources for referral; discuss the principles of body composition testing and testing methods as they apply to athletes; be able to identify the difference between nutrition concepts that are grounded in myth (fad diets) and facts (nutrition science); identify athletes who present with eating disorder symptoms and know appropriate resources for referral; Understand the risk factors for disordered eating and how to minimize any athletes' potential risk; identify the components of the female athlete triad and nutrition treatment guidelines; and list the 10 core principles of Intuitive Eating and how they relate to a non-diet approach to health. Course Resources Your textbook is the primary reference for this course. Other references include required readings, lecture presentations/slides as well as videos listed under each lesson. The reading you are expected to complete is noted in each lesson overview. Use the learning objectives listed in the lesson overview as your reading guide. If it is not listed as an objective for learning, you will not be tested on the subject. Course Text: Dunford M. and Doyle A. Nutrition for Sport and Exercise. 2nd ed. Wadsworth/Cengage Learning, 2012. ISBN: 978-0-8400-6829-3 Available at the UW Bookstore or online from the publisher or Amazon.com: http://www.amazon.com/Nutrition-Sport-Exercise-2nd-ebook/dp/B005GEXJRQ. Additional Required Readings Additional required readings are listed in the lessons, and include the following: ISSN Research Paper on Nutrient Timing http://www.jissn.com/content/pdf/1550-2783-5- 17.pdf Gatorade Sports Science Institute website: http://www.gssiweb.com/ ACSM's Position Papers available at: http://www.acsm- msse.org/pt/re/msse/positionstandards.htm o Nutrition and Athletic Performance http://journals.lww.com/acsm- msse/Fulltext/2009/03000/Nutrition_and_Athletic_Performance.27.aspx o Female Athlete Triad http://journals.lww.com/acsm- msse/Fulltext/2007/10000/The_Female_Athlete_Triad.26.aspx NATA Preventing, Detecting, and Managing Disordered Eating in Athletes (Feb. 2008) can also be found at: http://www.nata.org/position-statements ADA Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance http://download.journals.elsevierhealth.com/pdfs/journals/0002- 8223/PIIS0002822309000066.pdf National Eating Disorders Website: http://www.nationaleatingdisorders.org/ American Dietetic Association website: http://www.eatright.org/ Textbook Website The publisher of your textbook has a Textbook Companion Website with supplementary resources such as instructional animations, videos, Web links, practice quizzes and flash cards. You will be linked to some of these resources when required for the course. Everything else is supplemental and can be used to further your understanding of course content. The Online Learning Environment Sports Nutrition is a Web-based distance-learning course. It is very important to note that when taking an online course, there is tradeoff for this flexibility and independence. Because you are not required to attend in-person lectures every week, this online class assigns more homework than a traditional face-to-face version. Self- paced courses take tremendous self-disciplineespecially when there are 10 lessons, each with its own reading and research assignments. If you decided to take Sport Nutrition online because you want less responsibility, then this is NOT the class for you. If you decided to take this online course because you want to learn a lot about sport nutrition, then this IS the class for you. Online Student Handbook This handbook answers questions about your online learning course, such as how to purchase your textbook, obtain a transcript, and get technical help if you need it. The handbook also provides additional resources, such as how to order books or journals from the library and how to study for an online course. Communicating with Your Instructor and Student Peers You can e-mail questions and comments to your instructor or you can post questions on the General Discussion Forum. Posting on the General Discussion Forum is preferred because odds are, if you have a question for the instructor, someone else in the class may have the same question (or they may even have an answer). Online forums also allow you to communicate with other currently enrolled students. You are encouraged to use the General Forum to exchange ideas, share resources or engage in conversations about topical issues. Your instructor will monitor the Forum and may also use it to post notices and supplemental material. It is a good idea to check postings regularly to be sure you are kept informed. Computer Requirements You should have the most current version of your Web browser software (see your Online Student Handbook for details). Adobe Flash Player version 10 or higher is required to view the animations used in this course, as well as the lecture presentations. If you do not yet have Flash Player installed on your computer, you can download it for free from Adobe's Website Microsoft PowerPoint or PowerPoint Viewer is needed in order to view the lecture slides that do not yet have audio. The Viewer can be downloaded for free from Microsoft's Website. Microsoft Word or any other word processing software UW Library Services As an online student, you have access to a wealth of Web resources compiled by the University of Washington to provide fast, easy access to information that supports your online learning experience. Organized by subjects, UW Library Services links you to sites with help for writing and research, study skills, language learning, and electronic library reference materials. All links have been assessed for credibility and reliability, and they are regularly monitored to ensure their usability. Course Topics Lesson 1: Introduction to Sports Nutrition (Emily) Assess current level of sport nutrition Sport Nutrition as compared to Healthy Nutrition- Food as Fuel Dietary Guidelines Food Pyramid for Athletes The Nutrition Professional- Exercise and Nutrition Certifications Lesson 2: Energy for Human Nutrition (Emily) Energy Systems Lesson 3: Macro Nutrients (Monica) Carbs, fats, and proteins Lesson 4: Vitamins and Minerals (Emily) Vitamins and "energy" Antioxidants Critical Minerals in Sport Lesson 5: Hydration (Monica) Dehydration Hyper-hydration Heat Illness Oral Rehydration Solutions Alcohol and performance Lesson 6: Nutrient Timing (Emily) Nutrition prior to exercise, during exercise, post exercise Lesson 7: Weight Management and Body Composition in Sport (Emily) Safe, effective weight loss Weight gain Intuitive/Mindful Eating Body Composition Methods Application of body composition in nutrition practice How nutrient timing effects body composition Lesson 8: Current Ergogenic Aids (Emily) Research methods Popular sport-enhancing agents Select and Evaluate an Ergogenic Aid, Research Project Lesson 9: Latest Trends in Sport Nutrition (Monica) Facts vs Fads in labeling claims and advertisements Functional Foods Inflammation Gluten Sensitivity and Intolerance Nutrition for Healing Lesson 10: Disordered Eating (Monica) Prevention and Detection of AN, BN, and BED Risk Factors Sociocultural issues Female Athlete Triad Body Image Course Elements There are 10 lessons in this course. Each lesson may contain some or all of the following: Assigned reading from the textbook Learning objectives Lecture presentations (with audio and some interactivity) or slides (no audio) o You are responsible for the information presented in the lecture presentations as well as in the textbook. Videos or animations (as applicable) o These are included to help bring some of the information from the textbook to life and to help further your understanding of nutrition concepts. Some of these are used for the lesson assignments so make sure you have access to a computer that can stream videos and play Adobe Flash (SWF) files. A graded assignment and/or discussion forum worth 10 points o All lessons have an assignment where you will have the chance to immediately apply some of the key concepts from the lesson. Links to additional resources Final Exam One final exam will be near the end of the course. It will be worth 70 points and will cover all materials presented in the course. Discussions For this course there will be Film/Video segments to watch during the course. You will be required to post on the discussion forum your thoughts and ideas about the segments. Lesson Assignments All lessons will have an assignment that goes with it. It will either be a case study, research paper, a critical thinking assignment, a quiz, or a "Know your numbers" assignment which involves some basic math (addition, subtraction, multiplication and division). The instructions for each assignment are detailed on the corresponding Web pages. Each assignment is worth 10 points each. You are expected to work independently on these assignmentscollaborating with other classmates or discussing answers with anyone other than the instructor is considered an act of academic dishonesty and will be cause for disciplinary action. Assignments are to be well-written, using proper spelling and grammar. Assignments should also be complete, clear, and concise (do not write more than is necessary) and have references listed. Grading Grades for each assignment and exam will be posted in the Moodle grade book throughout the quarter. Points for this course are tallied as shown in Table 1 below: Table 1. Points for This Course Course Component Points Lesson Assignments/Quiz (10 assignments at 10 points each) 100 Discussions (10 Discussions at 10 points each) 100 Exam (1 Final Exam at 70 points) 70 Total Points 270 Your grade will be calculated based on the percentage of possible points you earned for this class. (Total points earned divided by 270 possible points). This percentage will be converted to a numerical grade according to the conversions shown in Table 2 below. This course is not graded on a curve. Table 2. Points-Grade Conversion Grade % of Points Earned 4.0 93.0100 3.9 92.092.9 3.8 91.091.9 3.7 90.090.9 3.6 89.089.9 3.5 88.088.9 3.4 87.587.9 3.3 87.087.4 3.2 86.086.9 3.1 85.085.9 3.0 84.084.9 2.9 83.083.9 2.8 82.082.9 2.7 81.081.9 2.6 80.080.9 2.5 79.079.9 2.4 78.078.9 2.3 77.077.9 2.2 75.076.9 2.1 74.074.9 2.0 71.0 - 73.9 1.9 70.0 - 70.9 1.8 69.0 - 69.9 1.7 68.0 - 68.9 1.6 67.0 - 67.9 1.5 65.0 - 66.9 1.4 62.5 - 65.9 1.3 60.0 - 62.4 1.2 57.5 - 59.9 1.1 55.0 - 57.4 1.0 52.5 - 54.9 0.9 50.0 - 52.4 0.8 47.5 - 49.9 0.7 45.0 - 47.4 0 Under 45%
Tips for Success Below are my suggestions for maximizing your learning and enjoyment in this course. Pay close attention to the learning objectives listed at the beginning of each lesson. Exam questions and assignments are based on these objectives. You may want to write out explanations and notes about each objective as part of your studying and exam preparation. Contact me if you have questions about the material in the textbook or lecture presentations/slides, the learning objectives, and/or other course content. I encourage you to post your questions on the General Forum if possible. That way, you will receive my feedback, and possibly the feedback of your classmates. Plan your time carefully. Read and review the materials, and ask questions. Use all available resources. Consult your textbook, the Additional Resources listed for each lesson, your instructor, and your classmates. Note: Your instructor reserves the right to make changes as necessary to this syllabus. If changes are necessitated during the term of the course, your instructor will immediately notify you of such changes. About the Course Developers Emily Edison, M.S., R.D., ACSM-HFS Owner and founder of Momentum Nutrition and Fitness in Seattle, Emily Edison is a recognized expert in the areas of sports nutrition and disordered eating, with over 15 years of experience as a registered dietitian and certified personal trainer. Edison specializes in nutrition for athletes, wellness, and the management of disordered eating. Her philosophy centers around fueling with whole foods and eating intuitively, empowering people to eat for performance, improve vitality, and develop a positive relationship with food and body. Edison is a leader in the collegiate sports field having spent seven seasons as the Sports Dietitian for the University of Washington Athletic Department. Edison also consults for athletic departments at UPS, PLU, and Seattle University, providing nutrition coaching for athletes, coaches and training staff. Many National and Olympic level athletes look to Edison for her sport nutrition guidance. Monica Van Winkle, M.S., R.D. Monica is a registered dietitian who works in private practice, specializing in sports nutrition, weight management, and the nutritional management of eating disorders. She is also a UW Sports Dietitian. Monica earned a Bachelors of Arts degree in English from the University of Washington and a Masters of Science degree in Nutrition from Boston University. She completed her dietetic internship at Saint Elizabeth's Medical Center in Brighton, Massachusetts. She received additional training in eating disorders and adolescent health as a fellow in adolescent nutrition in the Maternal and Child Health Bureau's Leadership Education in Adolescent Health program at Children's Hospital Boston, the primary pediatric teaching hospital of Harvard Medical School. Study Sport and Exercise Nutrition at Otago
Overview Contact details Qualifications Programme requirements Overview Sport and Exercise Nutrition is a rapidly growing area that requires combined knowledge of exercise science and human nutrition and is now a recognised sport science both nationally and internationally. Sports Exercise Science and Human Nutrition are the sciences that look at the interactions people have with food and sport and exercise. Human Nutrition includes food production, food selection and food service, the consumption of food, how the body uses the energy and nutrients in food. Sport and Exercise Science includes mechanical, physiological and psychological responses to human movement and how these responses affect exercise performance capacity and health outcomes. So Sport and Exercise Nutrition looks at how sport, exercise and food affect health and human performance, and how nutrition affects sports health and performance. Exercise, sport and food can promote good health and well- being and impact on the development of diseases such as obesity, diabetes, heart disease and cancer. ^ Top of Page Contact details Department of Human Nutrition Tel 64 3 479 7943 Email human-nutrition@otago.ac.nz Website http://www.appsci.otago.ac.nz/majors/sport-and-exercise-nutrition ^ Top of Page Qualifications Bachelor of Applied Science (BAppSc) Bachelor of Applied Science with Honours (BAppSc(Hons)) Postgraduate Diploma in Applied Science (PGDipAppSc) ^ Top of page Programme Requirements Bachelor of Applied Science (BAppSc) majoring in Sport and Exercise Nutrition Year Papers Points 100- level BIOC 192 Foundations of Biochemistry CELS 191 Cell and Molecular Biology CHEM 191 The Chemical Basis of Biology and Human Health HUBS 191 Human Body Systems 1 HUBS 192 Human Body Systems 2 STAT 110 Statistical Methods, or STAT 115 Introduction to Biostatistics (recommended) 18 18 18 18 18 18 200- level HUNT 221 Macronutrients and Health HUNT 232 Sport and Exercise Nutrition HUNT 222 Vitamins, Diets and Health, or HUNT 223 Minerals, Undernutrition and Health PHSE 202 Movement Analysis and Control PHSE 203 Exercise Physiology 18 18 18 18 18 300- level HUNT 355 Perspectives in Sports Nutrition PHSE 312 Prescription of Physical Activity and Exercise Two of HUNT 311 Metabolism, Health and Disease, HUNT 312 Nutrition in Cancer and Heart Disease, HUNT 313 Life Cycle Nutrition One of PHSE 301 Exercise Metabolism, PHSE 311 Medical Aspects of Exercise and Physical Activity, PHSE 314 Athletic Training and Conditioning, PHSE 315 Physical Activity and Health. 18 18 36
18 72 further points, including either requirements for an approved minor or approved second major subject or other approved papers 72 Total 360 ^ Top of page Bachelor of Applied Science with Honours (BAppSc(Hons)) in Sport and Exercise Nutrition Papers HUNT 490 Research Project; and HUNT 451 Nutritional Assessment; and One of: o HUNT 452 Nutrition and Human Health, o HUNT 453 Community and Public Health Nutrition; and One of: o PHSE 501 Advanced Topics in Exercise Physiology, o PHSE 527 Topics in Advanced Physical Education, o PHSE 528 Topics in Advanced Physical Education; and One of: o HASC 411 Research Design and Evaluation, HASC 413 Biostatistics, HASC 415 Regression Methods; Health Science Applications; and APPS 499 Applied Science Work Experience. ^ Top of page Postgraduate Diploma in Applied Science (PGDipAppSc) in Sport and Exercise Nutrition Papers Either HUNT 485 Research Project: and HUNT 451 Nutritional Assessment; and One of HUNT 452 Nutrition and Human Health, HUNT 453 Community and Public Health Nutrition; and Two of PHSE 501 Advanced Topics in Exercise Physiology, PHSE 527 Topics in Advanced Physical Education, PHSE 528 Topics in Advanced Physical Education; and One of HASC 411 Research Design and Evaluation, HASC 413 Biostatistics, HASC 415 Regression Methods; Health Science Applications; and APPS 499 Applied Science Work Experience. Or HUNT 490 Research Project; and HUNT 451 Nutritional Assessment; and One of HUNT 452 Nutrition and Human Health, HUNT 453 Community and Public Health Nutrition; and One of PHSE 501 Advanced Topics in Exercise Physiology, PHSE 527 Topics in Advanced Physical Education, PHSE 528 Topics in Advanced Physical Education; and One of HASC 411 Research Design and Evaluation, HASC 413 Biostatistics, HASC 415 Regression Methods; Health Science Applications; and APPS 499 Applied Science Work Experience.
BIOC192 Foundations of Biochemistry Paper title Foundations of Biochemistry Subject Biochemistry EFTS 0.1500 Points 18 points Teaching Period Second Semester Domestic Tuition Fees (NZD) $931.80 International Tuition Fees (NZD) $4,158.00 ^ Top of page Prescription An introduction to the structure and function of proteins as essential elements of life processes; principles of enzymology; introductory bioenergetics; conservation of the energy of food for body processes; digestion and catabolism of fats, proteins and carbohydrates; terminal pathways of oxidation, anaerobic and aerobic metabolism, mitochondrial metabolism; energy storage and utilisation; the molecular basis of disease; illustrative topics in metabolism. An introduction to the biology of cells; fundamentals of molecular biology; organismal and molecular genetics; human genetic variation; diversity and biology of microorganisms; microbial virulence and disease processes. Principles of Sports Nutrition Course (PSN)
This BCRPA Approved Nutrition Course is 24 CECs The Principles of Sport Nutrition Course is a 24 hour program designed to enhance student comprehension of sports nutrition, fitness and alternative health care for personal and professional application. It integrates the philosophy of biological medicine with exercise science and promotes the use of dietary supplements in conjunction with organic whole foods. The course will teach students how to prevent disease and stay well life-long. In addition to enhancing scholastic aptitude and preparing the student for entry into the sports nutrition, health and fitness field, this introductory program will serve as a personal health-care guide. The course objective is to equip each student with the information and knowledge required to physically condition, care for and nourish their own body. The course will provide direction as a wellness strategy and bridge the gap between fitness and nutrition. Career Opportunities Principles of Sports Nutrition (PSN) is an excellent introductory program for students who intend to pursue further education or who are already educated in the exciting and expanding field of sports nutrition, health and fitness. The PSN is a 12-week Vancouver BC based nutrition program designed as an elective for health advisors, wellness consultants, athletes, health food store retailers, supplement distributors, fitness professionals, physical education teachers, coaches, therapists, massage therapists, chiropractors and athletic therapists. It is highly recommended to individuals with an interest in sport, longevity, anti-aging, dietary analysis, general health and fitness management. Course Objectives The course is designed to enhance student comprehension of sports nutrition, fitness and alternative health care for personal and professional application. It integrates the philosophy of biological medicine with exercise science and promotes the use of dietary supplements in conjunction with organic whole foods. The course will teach students how to prevent disease and stay well life-long. In addition to enhancing scholastic aptitude and preparing the student for entry into the sports nutrition, health and fitness field, this introductory program will serve as a personal health- care guide. The course objective is to equip each student with the information and knowledge required to physically condition, care for and nourish their own body. The course will provide direction as a wellness strategy and bridge the gap between fitness and nutrition. Students will learn the following The Art and Science of Sports Nutrition The Philosophy of Wellness as a Lifestyle Strategy The Purpose of a Personal Fitness Assessment Muscle: The Health Engine of the Body How Health Is Defined In Alternative Medicine How Energy Is Transferred from Food to the Body The Difference between Carbohydrates, Fats & Proteins The Importance of Clean Air, Pure Water, Fresh Juice, Whole Foods, Natural Light, Physical Exercise, Personal Hygiene, Periodic Cleansing, Adequate Rest & Sleep and Nutritional Supplements How Natural Whole Food Can Heal the Body and Work as a Natural Medicine The Athletes Food Pyramid: The Role of Nutrition in Exercise and Sport How to Use Dietary Supplements Effectively How Natural Health Products Can Influence Health, Energy, Performance & Exercise Recovery Principles of Body Typing The Concept of Biochemical Individuality Resistance Training and Functional Exercise Management of Weight and Body Composition The Psychology of Drug Use and Abuse in Sport How to Stay Motivated & Focused on Health & Wellness Required Textbooks Encyclopedia of Sports Nutrition Cory Holly Institute download here http://www.coryholly.com/store/details.cfm?id=54 Program Duration The PSN course is a 24-hour program that is split into twelve (12) 2-hour sessions, for a total of twelve weeks, once a week from 6-8pm. Homework Hours Students can expect to perform 15-30 hours of homework over the course of the program Learning Outcomes: 1. Apply the Art and Science of Sports Nutrition 2. Understand the Philosophy of Wellness as a Lifestyle Strategy 3. Utilize exercise for Weight & Body Composition management 4. Apply Exercise Psychology and Motivational Techniques for Health & Wellness adherence Student Progress/Assessment Methods Students are required to submit an open book multiple choice exam at the beginning of Sessions 2-11. Exams are based on previous lectures given by Instructor and printed/audio homework assignments (Recipe For Health Book and selected audio tutorials). Each student is required to write a final one-hour supervised exam on the final day of the course (Session 12). Final grade is based on classroom attendance, completion and submission of eleven (11) student exams consisting of ten multiple choice and true/false questions and a final written supervised exam. Homework Exams 50% 110points Final Supervised Exam 50% 110 points Students must complete all course requirements to receive a CHI Certificate of Graduation and credit for this course. Attendance Expectations Students are expected to attend 100% of the course instructional hours in order to receive a certificate of completion. Those that miss a scheduled appointment will be required to complete their homework from the previous session and listen to the audio assignments Dress Expectations Students are required to wear comfortable fitness business attire. Course Pre-requisites A basic comprehension of the English language A passion for Fitness Student Handbook and Code of Conduct Course Enrollment Procedure & Student Tuition Information Students must register in advance online, by email or phone 604-683- 0785 Seating is limited Included with PSN Course is 3 month CHI membership with access to audio files! Next Start Date: September 5th, 2014 End Date: November 21st, 2014 Course Hours: 24 12 weeks (12 two hour sessions) Times: Every Thursday from 6pm-8pm Course Prerequisites: English comprehension; computer skills Tuition: $295.00, includes 3 month CHI Membership + $99 for Encyclopedia of Sports Nutrition by Dr Cory Holly, ND Instructor: Dr. Seema Kanwal, BSc, ND Location: INFOFIT Education Centre, 105-1687 W Broadway, Vancouver BC. Find out how to receive 20% off this course, free CEC lectures for 1 year and more (CHI products not included in this offer) Sports Nutrition Presentation Transcript 1. Suprvised by: RD , Haifa Al- SuleiteenSamar Ali AlDhamadiSports Nutrition 2. ContentsSports Nutrition Lecture containing general information about sports nutrition for Health Professionals, Athletes and the public. Enjoy !1 INTRODUCTION(History & ENERGY METABOLISM)2DAILY REQIURMENTS NUTRITION; BEFORE, DURING & AFTER34DIETARY SUPPLEMENTS AND ERGOGENIC AIDS 3. History 532 - 516 B.C [2]Greeks and Romans started the Olympic games, the athletes had their own special regimen for great performance which included diet and nutrition.9 kg (20 pounds) of meat.9 kg (20 pounds) of bread.Alcohol was commonly drunk as an Ergogenic aid.[2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 4. Sports Nutrition [1]Sports Nutrition requires an understanding of both exercise physiology and nutrition. Proper nutrition [supports] training and can improve performance, whereas improper nutrition can be detrimental to performance. Similarly, can be detrimental to both short-term and long-term health.[1] Dunford M. Sports Nutrition: A Practice Manual for Professionals. 4th ed. Chicago, American Dietetic Association: 2006. 5. ENERGY METABOLISM 6. Energy Metabolism [1]StorageEnergyTransfer Energy is stored in the body in the form of CP,CHO (blood glucose, liver, muscle glycogen) Fat (serum FFA and TG, muscle triglycerides, adipose tissue) Protein (muscle).CHO, fat, Protein supply energy, with fats and CHO being primary source. 3 systems to transfer stored energy to form ATP [1] Dunford M. Sports Nutrition: A Practice Manual for Professionals. 4th ed. Chicago, American Dietetic Association: 2006. 7. Energy Metabolism [2]Energy expenditure =Energy intake Energy balancePhosphagenEnergy Systems used during exercise for muscular work GlycolyticOxidativeAerobicAnaerobic[2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 8. All system work simultaneously, but one system may predominate.ATP-CP provides rapid energy, anaerobic, secondsGlycolysis uses only glucose, anaerobic, high intensity activity 1-3 min Aerobic uses CHO, Fat, protein, longer periodsEnergy Metabolism[1][1] Dunford M. Sports Nutrition: A Practice Manual for Professionals. 4th ed. Chicago, American Dietetic Association: 2006. 9. The Phospagen System [2]UsedEnergyAmount Events lasting no longer than a few seconds and of high intensity. Adenosine triphosphate (ATP) andcreatine phosphate provide the readilyavailable energy present within the muscle. The amount of ATP present in skeletal muscles (5 mmol/kg wet weight) is not sufficient to provide a continuous supply of energy, especially at high exercise intensities.[2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 10. The Phospagen System [2]ReservePrimaryCreatine phosphate is an ATP reserve inmuscle that can be readily converted tosustain activity for 3 to 5 minutes. The amount of creatine phosphateavailable in skeletal muscle is 4 times greaterthan ATP, and therefore, is the primary fuelused for high intensity, short duration activitiessuch as the clean and jerk in weight lifting, orfast break in basketball. [2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 11. The Anaerobic Glycolytic Pathway [2]Uses muscle glycogen and glucose that are rapidly metabolized anaerobically through the glycolytic cascade.This pathway supports events lasting 60 to 180 seconds. Approximately 25% to 35% of total muscle glycogen stores are used during a single 30- second sprint or resistance exercise bout.Neither the phosphagen nor the glycolytic pathway can sustain the rapid provision of energy to allow muscles to contract at a very high rate for events lasting greater than 2 to 3 minutes. [2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 12. The oxidative pathway fuels events lasting longer than 2 to 3 minutes.The major substrates include muscle and liver glycogen, intramuscular, blood, and adipose tissue triglycerides, and negligible amounts of amino acids from muscle, blood, liver, and the gut. Examples of events for which the major fuel pathway is the oxidative pathway include a 1,500-meter run, marathon, half-marathon, and endurance cycling or 500 meter swimming events.The Oxidative Pathway [2][2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 13. As oxygen becomes more available to the working muscle, the body uses more of the aerobic (oxidative) pathways and less of the anaerobic (phosphagen and glycolytic) pathways. Only the aerobic pathway can produce large amounts of ATP over time via the Krebs cycle and the electron transport system. The Oxidative Pathway [2]The greater dependence upon aerobic pathways does not occur abruptly, nor is one pathway ever relied on exclusively.[2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 14. The Oxidative Pathway [2]Primarily aerobiccrossover5. Sex6. FitnessLevel of theindividual7. Prior nutrient intake8. Energystores1.The intensity2.Duration3. Frequency4.Type of activityAnaerobic pathwaysDetermine when the crossover from primarily aerobic to anaerobic pathways occurs.[2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 15. Athletes need to consume adequate energy during periods of high-intensity and/or long- duration training to:body weight and healthMaintaintraining effectsMaximizeEnergy ? Why ? [2][2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 16. Can result in:Loss of muscle mass.Menstrual dysfunction.Loss of or failure to gain bone density.Increased risk of fatigue, injury, and illness.Prolonged recovery process.Low Energy Intakes [2][2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 17. DAILY REQIURMENTS 18. Carbohydrate [2]CarbohydratesMaintain blood glucose levels during exercise.Replace muscle glycogen.The amount requiredDepends upon:The athletes total daily energy expenditure. Type of sport. Sex, and environmental conditions.RecommendationsAthletes 6 to 10 g/kg(2.7 to 4.5 g/lb) body weight per day[2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 19. Protein [2]Recommended protein intakesCan generally be met through diet alone, without the use of protein or amino acid supplements.Energy intake Sufficient to maintain body weight is necessary for optimal protein use and performance.RecommendationsEndurance and strength-trained athletes 1.2 to 1.7 g/kg(0.5 to 0.8 g/lb) body weight per day.[2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 20. Fat [2]20 % Consuming 20% of energy from fat does not benefit performance.Fat Source of energy, Fat-soluble vitamins, Essential fatty acids.High-fatHigh-fat diets are not recommended for athletes.Recommendations20% to 35%of total energy intake.[2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 21. NUTRITION; BEFORE, DURING AND AFTER 22. Dehydration [2]Dehydration450 - 675 mLfor every pound (0.5 kg) of body weight lost during exercise.16 - 24 oz (water deficit in excess of 2% to 3% body mass) decreases exercise performancePrevent dehydration from occurring during exercise and individuals should not drink in excess of sweating rate.AfterThe goal of drinking [2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 23. Hydration [1]Every 15 min during2 hours Before15 min Before After activity2-3 cups1-2 cups-1 cupAt least 2 cups for each pound of body weight lose[1] Dunford M. Sports Nutrition: A Practice Manual for Professionals. 4th ed. Chicago, American Dietetic Association: 2006. 24. Nutrition [2]AfterBeforeDuring[2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 25. Before [2]BeforeMeal or snack should provide sufficient fluid to maintain hydration. Fat and fiber to facilitate gastric emptying and minimize gastrointestinal distress. Carbohydrate to maximize maintenance of blood glucose. Moderate in protein. Composed of familiar foods. Well tolerated by the athlete.[2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 26. Carbohydrate Before [1]12123434-4.5G/kg Body wtTime Prior[1] Dunford M. Sports Nutrition: A Practice Manual for Professionals. 4th ed. Chicago, American Dietetic Association: 2006. 27. Why ?Replace fluid losses.Provide carbohydrates for maintenance of blood glucose levels. During [2]CHO(approximately 30 to 60 g per hour)Important for endurance events lasting longer than an hour when an athlete has not consumed adequate food or fluid before exercise, orif an athlete is exercising in an extreme environment (eg, heat, cold, or high altitude).[2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 28. After [2] Why? Provide adequate fluids, electrolytes, energy, and carbohydrates - >Replace muscle glycogen and ensure rapid recovery. Carbohydrate:1.0 - 1.5 g/kg (0.5 - 0.7 g/lb) body weight.During the 1st 30 minutes. Again every 2 hours for 4 to 6 hours. Replace glycogen stores. Protein:Provide amino acids for building and repair of muscle tissue.After[2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 29. DIETARY SUPPLEMENTS AND ERGOGENIC AIDS 30. Vitamin and Mineral Supplements [2] Dieting, habitually eliminating foods. Ill or recovering from injury. Specific micronutrient deficiencyConsuming adequate energy from a variety of foods to maintain body weightNoMaySingleUnSpecific medicalor nutritional reason (eg, iron supplements to correct iron deficiency anemia)Folic acid for women of childbearing potential, should be followed[2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 31. Efficacy Not to useGain attentionClaimedBanned, or illegalInsufficientDIETARY SUPPLEMENTS AND ERGOGENIC AIDS [2]May claimedNotDangerousClaimed[2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 32. Ergogenic Aids [3]?Any training technique, mechanical device, nutritional practice,pharmacological method, or psychological technique that can improve exercise performancecapacity and/or enhance training adaptations[3] Kreider R. , Wilborn C., Taylor L. (2010) Journal of the International Society of Sports Nutrition, 7:7: 1-3. 33. [2][2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 34. Ergogenic Aids that May Perform as Claimed, but for which there Is Insufficient Evidence [2]ColostrumsGlutamineClaimed as health &Performance enhancersBeta hydroxymethylbutyrateRibose[2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 35. Ergogenic Aids that Do Not Perform as Claimed [2]The majority of ergogenic aids currently on the market are in this category includes:Amino acids.Bee pollen.Branched chain amino acids.Carnitine.Chromium picolinate.Cordyceps.Coenzyme Q10.Conjugated linoleic acid.Cytochrome C.Dihydroxyacetone.Gamma oryzanol.Ginseng.Inosine.Medium chain triglycerides.Pyruvate.Oxygenated water.Vanadium.It is possible for any of these compounds to eventually move from this to another category subsequent to appropriate scientific inquiry and evaluation.[2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 36. Ergogenic Aids that Are Dangerous, Banned, or Illegal [2] The ergogenic aids in this category should not be used and are banned.ExamplesAndrostenedione.Dehydroepiandrosterone.19-norandrostenedione.19- norandrostenediol.Other anabolic, androgenic steroids,Tribulisterrestris.Ephedra.Strychnine.Human growth hormone.[2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527. 37. References :[1] Dunford M. Sports Nutrition: A Practice Manual for Professionals. 4th ed. Chicago, American Dietetic Association: 2006.[2] American Dietetic Association Report. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, Journal of The American Dietetic Association . 2009 Volume 109 Number 3; 509 527.[3]Kreider R. , Wilborn C., Taylor L. (2010) Journal of the International Society of Sports Nutrition, 7:7: 1-3. 38. Thank You!Intern Clinical Dietitian: Samar Ali AlDhamadi