Free Sports Nutrition Course - Fats

Fats are a misunderstood nutrient yet vital ingredient. They are part of the fuel that feeds the human body, that gives energy to the cells. Fats provide the essential fatty acids and are a carrier for the fat soluble vitamins we need.For more information on the fat soluble vitamins click here.

Types of Fats

There are good fats and there are bad fats and its often difficult to know which is which. Trans fats are the bad ones and cause high cholesterol & diabetes.

Fat is stored in the adipose tissue or intramuscular. You need oxygen to burn fat so you need to be carrying out aerobic exercise and have carbohydrates on board make it all happen. Please see the information below the video to answer further questions you may have.

Bullet Points	Info
Function of fat	Supply energy to  cells
What is it?	Energy dense, provides essential fatty acids
What is it?	Carrier of fat soluble vitamins
Where is it found?	In adipose tissue and intramuscular
Can I burn fat?	Not without oxygen and carbs to increase the rate of burn
Fat Energy	Is used in routine low level activities like walking or sleeping
Fat Energy	Best burned in long endurance training
Fat Energy	More fatty acids used in the working muscle
Fat Energy	75% of energy used in endurance activities is fat energy
Fat Loading Good?	Fat loading before competition - no proof of any benefit
Types of Fat	Trans Fats - bad - causes high cholesterol & diabetes
Types of Fat	Saturated Fats - benefit the liver and lungs
Types of Fat	Unsaturated Fats - energy source essential for skin, brain and growth  eg Avocado, fish, nuts etc

Free Sports Nutrition course - Sports Supplements and their use

Sports supplements are a world wide phenomenon and now widely used by all levels of athletes to improve their athlete performance. There is no doubt that most sports supplements enhance performance and assist recovery. However the area is a minefield in that many sports supplements are ineffective, poorly researched, badly manufactured or just plain banned. But how do you know which is which? This video introduces you to the subject and offers you guidance into the questions you should ask, before putting any substance or liquid drink into your body. The message is to do your research first! Get happy that the claims for the sports supplement make sense, are supported by good science and are safe, legal and effective.

Supplement Classification

The Australian Institute of Sport have a good site that deals with sports supplements and contains an easy to use, clear,  classification of  the supplements. They are either A which are approved for use, B which are under consideration, C which means there is no clear proof yet of their benefits or D banned supplements. Click here to visit their site and check out any supplement you are considering using.

Please watch the video and I hope you come away with increased knowledge in what is a cloudy area of sport and sports nutrition

Blog Title	Bullet Points	Info
Supplements	Advantages	Enhance performance
Supplements	Advantages	Contain nutritional value
Supplements	Advantages	Placebo affect in that you believe better performance
Supplements	Advantages	Improve recovery rate
Supplements	Disadvantages	Expensive
Supplements	Disadvantages	Products may be contaminated
Supplements	Use	80% of US American college students take supplements

Free Sports Nutrition GI and GL Indices

The Glycemic Index "GI" is register of foods based on the glucose index–where glucose is set to equal 100. The Glycemic load "GL" is the glycemic index divided by 100 multiplied by its available carbohydrate content (i.e. carbohydrates minus fibre) in grams. The load calculation factors in the portion size of the food.

Bullet Points	Info	Info 2
Glycemic Index  GI	The Glycemic Index "GI" is register of foods based on the glucose index–multiplied by its available carbohydrate content (i.e. carbohydrates minus fibre) in grams. The load calculation factors in the portion size of the food.	where glucose is set to equal 100. The Glycemic load "GL" is the glycemic index divided by 100
Glycemic Index  GI	Developed for diabete suffers	Foods are ranked
Glycemic Index  GI	Simple carbs are absorbed quickly which	leads to a quick decline in blood glucose levels
Glycemic Index  GI	GI has massive limitations so only used as a guide
Glycemic Index  GI	Food with high values 70+  gives v strong energy peak	lasts 30-60 minutes followed by food cravings
Glycemic Index  GI	Food with moderate values  55 - 69	OK to consume
Glycemic Index  GI	Food with low values 1-54	Gradual slow release of energy over 3 -4 hours
Glycemic Index  GI	Food with low values 1-54	Constant energy
Glycemic Index  GI	Food with low values 1-54	Feel fuller for longer
Glycemic Index  GI	Foods can move from low to high if cooked	Example: sweet potatoes
Glycemic Load  GL	Index is a little more realistic	Adjusts for serving size/ portion size
Ideal Food	Low GI and Low GL = better enegy levels for exercise
What influences GI?	Ripeness of the fruit	The older / riper the fruit the more sugar
What influences GI?	Processing of the food

Free Sports Nutrition Course - intro to carbohydrates

Carbohydrates are fuel for the human body and essential for exercise and for our general well being.

Info	Info	Info 2
Where is it found?	Stored as glycogen in liver & muscles, typically 400g in men.	Its the principal fuel for exercise, a source of energy
What does it do?	Maintains blood glucose levels & feeds the brain	Danger - hyperglycemia
Low Carbs ?	Leads to fatigue = leads to sub optimal performance or often called "hitting the wall" in marathon running
How are they constructed?	Made of sugar molecules, more sugar molecles - more complex = slower to break down and feed the body - good for athletes	Consume complex carbs and energy release takes longer
Simple Carbs	Examples , sugar, milk, cakes, biscuits, honey, fruits
Complex carbs	wholegrain bread, brown rice, potatoes, cereals, pulses, nuts, seeds
Bad Carbs	Donuts and cakes to name but a few
How can I improve my storing of energy/ carbs?	Exercise increases the muscles ability to store glycogen. You train your muscles. The more you exercise the more you can store.
What about Protein?	Protein's primary role is muscle repair and building muscle not providing energy.

Sports Nutrition human body energy systems

The human body turns the fuel ( macro and micro nutrients) we consume into energy and its now known that the body has three distinct engines that do this work. This video introduces you to these systems and explains the differences between each.

Engines	Info	Info 2
ATP - PC	ATP is the body's energy currency. Suitable for very short intense exercise	Energy lasts 10 seconds
Anaerobic Glycolysis	Energy held a bit longer	Energy lasts 90 seconds
Areobic Metabolism	Not as quick to deliver but 20 times more efficient at producing energy	Energy lasts 3-4 hours
Areobic Metabolism	Uses Fat + Protein + Carbohydrates	Only occurs in the presence of oxygen

Benefits of Exercise

Why bother to exercise? What difference does it make? It's too much effort to get out of the couch, "its raining"," its cold", "its snowing", "its too hot", "too humid", "too cloudy". "It looks as if it might rain". You have probably guessed it already. I have the Golidlocks Syndrome. I am seeking the perfect conditions before I commit to exercising. Everything has to be "just right" before I'll move my carcass off that couch. This video covers the benefits of physical activity, the price of physical inactivity and the most commonly used body measurements.

Blog Title	Bullet Points	Info	Info 2
Benefits of Exercise	Benefits of Physical activity	Improve your mood / mind
Benefits of Exercise	Benefits of Physical activity	Combats weight
Benefits of Exercise	Benefits of Physical activity	Fights disease
Benefits of Exercise	Benefits of Physical activity	Boosts your energy levels
Benefits of Exercise	Benefits of Physical activity	Helps your bodies organs to function
Benefits of Exercise	Benefits of Physical activity	Enables you to fall into a deeper sleep
Benefits of Exercise	Cost of Physical inactivity	Heart Disease	Diabetes
Benefits of Exercise	Cost of Physical inactivity	Obesity	Cancer
Benefits of Exercise	Cost of Physical inactivity	Gout	Poor Mental health
Benefits of Exercise	Cost of Physical inactivity	Stroke
Benefits of Exercise	Cost of Physical inactivity	Hypertension
Benefits of Exercise	Measuring Physical Fitness - 5 measures	Cardio respitory	Measures yo

Free Sports Nutrition course - what is Sports Nutrition?

Welcome to your free Sports Nutrition course and the opening video where you learn what Sports Nutrition is and how its different from nutrition.

 

Blog Title	Bullet Points	Info	Info 2
What's Sports Nutrition?	How is it different from nutrition?	What you are trying to achieve is different. Nutrition in day to day living is simply about getting the essential minerals and vitamins into your body. Sports nutrition is focused on achieving through nutrition improved athletic performance.	Food provides you with macronutrients (protein, carbs and fat) + micronutients  ( vitamins and nutrients)
What's Sports Nutrition?	What fuels my energy system?	There is no one size fits all formula.	You ave to adapt the nutrition to meet your needs so tweak the info I'm giving you to better match your needs.
What's Sports Nutrition?	Whats always true?	Poor nutrition leads to:	Poor nutrition gives you injuries, slow recovery times and will reduce your immunity to infections.
What's Sports Nutrition?	Whats always true?	Good nutrition leads to:	Improved Performance, Delayed fatigue, Protects you from injury, improves concentration and boosts your immune system.
What's Sports Nutrition?	Best way forward?	Get your diet right first
What's Sports Nutrition?	What are the essential nutrients for life?	Fibre, Fats, Proteins, Minerals, water, vitamins ,  carbohydrates