Professional Development · Health & Wellbeing
Sports Nutrition
An evidence-based introduction to sports nutrition: energy metabolism, carbohydrate and protein needs, meal timing, evidence-graded supplements, weight management for athletes, sport-specific strategies, plant-based sports nutrition, and recovery.
66 Lektionen
66 Karteikarten-Decks
66 Quizze
Lehrplan
Energy Metabolism in Sport
ATP: The Body's Universal Energy Currency1 Decks1 QuizOxidative Metabolism: Aerobic Capacity and Endurance Performance1 Decks1 QuizVO2max and Anaerobic Threshold as Performance Parameters1 Decks1 QuizThe ATP-PCr System: Short-Duration Efforts Up to 10 Seconds1 Decks1 QuizGlycolysis: Efforts Up to Two Minutes1 Decks1 QuizCalculating Energy Expenditure: TDEE, Activity Factors, and Sport1 Decks1 QuizFat Oxidation: Free Fatty Acids and the Intensity Threshold1 Decks1 QuizLactate: Not Just a Waste Product — The Lactate Shuttle Hypothesis1 Decks1 Quiz
Carbohydrates in Sport
Glycogen: Storage Sites, Capacity, and Depletion Rate1 Decks1 QuizCarbohydrate Needs by Sport Type and Intensity1 Decks1 QuizCarbo-Loading: Classic and Modified Protocols1 Decks1 QuizTrain Low, Compete High: Metabolic Adaptations from Low Glycogen Training1 Decks1 QuizGlycogen Resynthesis After Exercise: Timing and Insulin Sensitivity1 Decks1 QuizCarbohydrate Intake During Exercise: Gels, Drinks, and Solid Food1 Decks1 Quiz
Protein in Sport
Muscle Protein Synthesis: Mechanism and the Anabolic Window1 Decks1 QuizProtein Needs: Strength vs. Endurance Sport — Current Recommendations1 Decks1 QuizComparing Protein Sources: Biological Value, PDCAAS, and DIAAS1 Decks1 QuizThe Leucine Threshold and mTOR Activation1 Decks1 QuizCasein Before Bed: Overnight Muscle Protein Synthesis1 Decks1 QuizProtein Needs in Aging (Sarcopenia Prevention) and During Injury1 Decks1 QuizDistributing Protein Across the Day: Frequency and Dose Per Meal1 Decks1 Quiz
Fats and Micronutrients in Sport
Micronutrients for Athletes: Iron, Zinc, Magnesium, and Vitamin D1 Decks1 QuizHydration: Fluid Needs, Hyponatremia, and Drinking Strategies1 Decks1 QuizElectrolytes: Sodium, Potassium, Chloride, and Sweat Composition1 Decks1 QuizFat Adaptation and Low-Carb Approaches for Endurance Athletes1 Decks1 QuizFat Needs in Sport: Lipid Intake and Hormonal Balance1 Decks1 QuizAntioxidant Supplements: Helpful or Counterproductive for Training Adaptations?1 Decks1 Quiz
Meal Timing and Pre/Post-Workout Nutrition
Nutrient Timing: What the Research Actually Shows1 Decks1 QuizPost-Workout Nutrition: The Anabolic Window Fact-Check1 Decks1 QuizThe Pre-Workout Meal: What, How Much, and When1 Decks1 QuizNutrition Periodization: Fueling Training and Competition Differently1 Decks1 QuizIntra-Workout Nutrition: When Does It Matter?1 Decks1 QuizIntermittent Fasting and Sport: Are They Compatible?1 Decks1 Quiz
Supplements: An Evidence-Based Overview
Critically Evaluating Boosters and 'Fat Burner' Products1 Decks1 QuizCaffeine as a Performance Supplement: Mechanism and Evidence1 Decks1 QuizCreatine: Mechanism, Safety, and Individual Response1 Decks1 QuizBeta-Alanine: Carnosine, Buffering Capacity, and Tingling1 Decks1 QuizBCAAs and EAAs: When Are They Worth It?1 Decks1 QuizDietary Nitrate (Beetroot Juice): The Vasodilation Effect1 Decks1 QuizHMB, Citrulline, and Glutamine: Overview and Evidence1 Decks1 QuizWhey Protein: Necessary Supplement or Marketing Product?1 Decks1 Quiz
Weight Management for Athletes
Relative Energy Deficiency in Sport (RED-S): Risks and Recognition1 Decks1 QuizBody Composition: Fat Mass, Muscle Mass, and Measurement Methods1 Decks1 QuizEating Disorders in Sport: The Athlete Triad and Prevention1 Decks1 QuizLean Bulking: A Minimal Calorie Surplus for Maximal Muscle Gain1 Decks1 QuizCutting: Losing Fat While Preserving Muscle1 Decks1 QuizCompetition Weight and Weigh-In Strategies in Combat Sports1 Decks1 QuizBody Recomposition: Building Muscle and Losing Fat Simultaneously1 Decks1 Quiz
Sport-Specific Nutrition
Team Sports: Nutrition for Soccer, Handball, and Similar Sports1 Decks1 QuizMarathon Running: Nutrition Before, During, and After a Race1 Decks1 QuizStrength Sports: Nutrition for Maximal Strength and Hypertrophy1 Decks1 QuizUltra-Endurance Sport: Ironman, 100km Races, and Grand Tours1 Decks1 QuizOutdoor and Mountain Sports: Nutrition for Tours and Expeditions1 Decks1 QuizSwimming: Chlorine-Related Energy Costs and Special Considerations1 Decks1 Quiz
Vegan and Vegetarian Sports Nutrition
Critical Nutrients for Plant-Based Athletes: B12, Omega-3, Vitamin D, and Zinc1 Decks1 QuizIron in Vegetarian Athletes: Non-Heme Iron and Absorption1 Decks1 QuizPlant-Based Protein Sources: Completeness and Combining Strategies1 Decks1 QuizSample Meal Plans: Plant-Based Nutrition from 2,000 to 4,000 Calories1 Decks1 QuizCreatine in Vegans: Enhanced Response from Lower Baseline Stores1 Decks1 QuizPlant-Based Nutrition Strategies for Endurance and Strength Sport1 Decks1 Quiz
Recovery, Injury, and Longevity
Sleep and Nutrition as a Recovery Pair1 Decks1 QuizOvertraining and Nutritional Causes: RED-S and Immune Suppression1 Decks1 QuizNutrition and Injury: Collagen, Vitamin C, and Healing Phases1 Decks1 QuizLongevity and Sport: Nutrition for Active Aging1 Decks1 QuizInflammation and Sport: Pro- vs. Anti-Inflammatory Diets1 Decks1 QuizNutrition Counseling for Athletes: Practical Communication Skills1 Decks1 Quiz
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