Specialist In Performance Nutrition:

Weight Control, Fitness, and Performance

Nutrition
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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.
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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
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Qualifications
Bachelor of Applied Science (BAppSc)
Bachelor of Applied Science with Honours (BAppSc(Hons))
Postgraduate Diploma in Applied Science (PGDipAppSc)
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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
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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.
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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
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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