Lesson 1 Introduction to Sports Nutrition Presented by: Laura Kealy Course Educator MSc. ANutR Diploma in Sports & Exercise Nutrition – Part I
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Lesson 1
Introduction to Sports Nutrition
Presented by:
Laura Kealy Course Educator
MSc. ANutR
Diploma in Sports & Exercise Nutrition– Part I
Course Disclaimer
All information in this course is intended for educational purposes and is based on current nutritional guidelines for
healthy people. Neither the Shaw Academy nor its employees warrant that the course will be error-free. Shaw Academy
does not take into account your personal circumstances and the information provided in this course is in no way medical
advice, nor is it a substitute for professional advice, diagnosis, and treatment of any disease or condition. You should
consult your physician or health care practitioner before beginning any nutrition or exercise programme. Any application
of the recommendations or use of the information within this course is at your discretion and sole risk, and you
specifically waive any right to make any claim against the Shaw Academy or its employees as the result of the use of such
information. Providing people with nutritional advice is both rewarding and challenging. You must be aware of the risks
of providing nutritional advice to others. Shaw Academy accepts no responsibility for your actions or advice. With ever
changing information in the field of nutrition you understand and accept that it is your responsibility as the student to
remain up to date with recommended nutritional guidelines by carrying out ongoing study. You agree to always provide
information based upon scientific research and government accepted sports nutrition guidelines. The Shaw Academy
does not assume any liability for the information provided herein. This course does not provide you with the right to call
yourself a Sports Nutritionist as this is a protected title which requires university level study. It is your responsibility as
the student to familiarise yourself with laws regarding nutrition titles within the country where you will be working. By
undergoing Shaw Academy’s Sports Nutrition course you agree to terms of this disclaimer.
Lesson 1 About us
Course Agenda
Member Area & Community
Course Engagement
Risks of poor Sports Nutrition
Fuel for exercise – macronutrients
Overview of exergy systems
Summary
Course Interaction
Q & A
Course Agenda
Week 1:
Lesson 1 : Introduction to Sports Nutrition
Lesson 2 : Carbohydrates as fuel for exercise
Lesson 3 : Combatting disease with optimal nutrition & exercise (Pre-recorded)
Week 2:
Lesson 4 : Protein & Fats for Exercise
Lesson 5 : Sports Supplements
Lesson 6 : Importance of Micronutrients (Pre-recorded)Week 3:
Lesson 7 : Hydration for Optimal Athletic Performance
Lesson 8 : Nutrient Timing: When, What & How much to eat Important
Week 4:
Lesson 9: Sports Nutrition: How to apply your knowledge Important
Lesson 10: Master Strategies for weight loss & muscle gain Important
Webinar Interaction
• Any questions?
Our support team are here to help
• Chat box
Comment and ask us questions
• Bonus Q&A at the end of every lesson
• How do I access recordings?
• www.shawacademy.com – login top right
Let’s Begin
Introduction to Sports Nutrition
What is Sports Nutrition?
What is Sports Nutrition?
Sports Nutrition is the specialized branch of nutrition that studies food with relevance to
athletic performance
What is Sports Nutrition?
Do you think Sports Nutrition is different to
personal nutrition?
Nutrition MUST be adapted to the individual
There are too many “experts” in sports nutrition out there unknowingly providing dietary advice in a way that encourages:
Be Aware of Over-Confidence!
Sport Nutrition has so many areas, where do I start?
Sports Nutrition
Energy Systems
Snacks
Nutrients
Supplements
Timings
Fluids
Recovery Preparation
Micronutrients
Weight control
Competition Nutrition
Carb Loading
Spotting Poor Nutrition in an Athlete
Benefits of Good Sports Nutrition
Refuels energy stores
Helps you reach weight
loss/gain targets
Boosts immune system
Improves performance
Delays fatigue
Protects against injury
Enhances concentration
levels
Fights and helps to
prevent disease
IOC Consensus Statement
2010: “Diet significantly influences athletic performance.A diet that provides adequate energy from a wide range of commonly available foods can meet the carbohydrate, fat, and, micronutrient requirements of training and competition.”
Poor Sports Nutrition:
reduced immunityinjury riskimpaired physical performancereduced productivity during training
Sports Nutrition: a major and modifiable determinant of athletic performance
Sports nutrition has short-term as well
as long-term effects on the body composition,
metabolism and ultimately the
performance ability of those who
exercise
Nutrition is Fuel
Essential nutrients for life
Macronutrients
1. Carbohydrates2.Fats3.Protein
Carbohydrates
Functions of carbohydrates
ENERGY
Carbohydrates are the principal source of energy in
most human diets
Most important fuel for exercise
Stored as glycogen in liver and muscles
Maintain blood glucose levels
Dietary energy- 4 kcal/ g (17KJ)
Fats
Functions of Fat Supply fuel for cells- 9Kcals/ g (38 KJ)
ENERGY DENSE
Provide essential fatty acids
Act as a carrier for fat soluble vitamins (A,D,E,K) and
antioxidants
Insulate the body and provide a reserve of energy
Protective layer for the organs
Form brain tissues, nerves cell membrane
Main intake from unsaturated
Omega 3 fatty acids may be of particular benefit
Proteins
Functions of Protein
Enzymatic function- all enzymes are proteins
Transport function- Act as carriers for other nutrients
Hormonal function- e.g. insulin
Immune function- antibodies fight illness
Buffering function- maintain pH balance of the blood
Muscle growth & repair
Protein is the most satisfying nutrient
Provides a small fuel source for exercise
Primary function:
Growth and repair of tissues and cells
3 main energy systems:
Introduction to Energy Metabolism
ATP - PC System
Anaerobic System
Aerobic System
ATP – Adenosine Tri-Phosphate
Body’s energy sourceEnergy is produced by splitting of phosphate
group
High Energy Bond
ATP/ADP Cycle
Body only contains small amounts of ATPExercise = higher energy demand
Body needs more fuel
System 1: ATP-PC
Provides energy for brief periods Short sprint Single jump Maximal weight lift
CreatineCompound made naturally in body.
Combined with phosphate to make phosphocreatine (PC). Can be obtained from diet from fish,
pork and beef.
System 2: Anaerobic Glycolysis
Activates in high intensity activity
Energy is produced by breaking down glucose
Last approx. 90 seconds
System 3: Aerobic Metabolism
Uses carbohydrates & fats for fuel
Carried out in presence of oxygen
Produces energy in great amounts
Summary of Energy Systems
Type of Exercise Energy System Fuel Source
Short burst (brief periods) ATP-PC ATP & PC
High Intensity (up to 90 seconds)
ATP-PCAnaerobic Glycolysis
ATP & PCGlycogen
High Intensity (up to 15 minutes)
Anaerobic GlycolysisAerobic
Glycogen
Moderate-high intensity (15-60minutes)
Aerobic GlycogenFat
Moderate-high intensity (60-90minutes)
Aerobic GlycogenGlucose
Fat
Moderate Intensity (>90minutes)
Aerobic GlycogenGlucose
Fat
What is Sports Nutrition?
Nutrition is the intake of food, considered in relation to the body’s dietary needs (WHO)
Sports Nutrition is the specialized branch of nutrition that studies food with relevance to athletic performance.
Summary
Sports Nutrition directly affects performance
Macronutrients fuel our energy systems
We use three different energy systems
Congratulations you have just laid the foundations
Tús Maith Leath na hOibreo Now we can start building on …..
o Attend all of the lessons live to ask Questions in real time and benefit the
most
o We’re here to help, so contact us anytime!
Diet related illness and injuries are leading contributors to poor sports performance
Don’t underestimate how complex the topic of sports nutrition is- a basic introduction is crucial
Vital to be aware that dietary advice NEEDs to be tailored to individuals
“one size” DOESN’T fit all
Is learning about sports nutrition important? You tell me?
Lack of knowledge can impact:
Personal health- prevent illness, injuries Hold you back performance wise- unable to perform at your best due
to lack of information Possibility of providing dangerous, unethical advice if not fully
educated!
Rewards & Benefits
Next Lesson
• The next session is “Carbohydrates as fuel for exercise”
• What are they?
• Are they important for performance?
• How much should we eat individually?
• What happens if we don’t get enough?
• Glycaemic Index
• Carb Loading
• Attend all of the lessons LIVE and your knowledge will grow
• Shaw Academy Lifetime Membership Prize during Lesson 6
• Recordings are available within 24 hours
Go to www.shawacademy.com and then the Top Right Corner – Members Area
Attend lessons live - see your knowledge grow and be in with a chance to win bonus prizes
Please complete assignment 1
Recordings and assignments are uploaded within 24 hours of the completion of each live session
You should have received your Student Login details during this session – please check spam/junk folders
Go to www.shawacademy.com and then the Top Right Hand Corner –Student Login
Next Steps
Answer revealed in lesson 2
Q&A
• We begin……..
• You will learn What are Carbohydrates, how
much we should eat individually, Glycaemic
Index and Carb Loading
• Covering these topics will allow us to move into
more application focused areas
• We reveal the answer to today’s question
Next Lesson is
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Carbohydrates for exercise
See local numbers on website
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