The Definitive Sports Nutrition Course from Udemy

Learn How To Create The Ideal Sports Nutrition Plan For Yourself Or Your Clients

Hi, I'm Alex Chrysovergis, strength and conditioning coach, nutrition consultant and self-defense instructor. I am the owner of “Streetwise”, the leading contact combat and fitness school in Greece. I am also a fitness writer/contributor on some of the most respected and sought-after online sports and fitness authorities like T-Nation and SimpliFaster.

This course will help you understand the sophisticated subject that is sports nutrition in a concise and structured way. By the end of it you will know exactly how to plan your diet in order to significantly enhance your health, athletic performance and body composition, whether you’re looking to gain muscle mass, lose fat or maintain your current weight. If you are a professional trainer you will be able to use these skills to offer nutritional guidance to your clients and help them achieve their goals more efficiently.

The course begins by covering the fundamentals of sports nutrition and gradually progresses into more elaborate topics, like the crucial role of hormones and neurotransmitters in human metabolism and body composition. The material is presented via a plethora of mediums like videos, articles and slides, and was gathered through years of academic and applied knowledge.

My purpose was to build a succinct, to-the-point lesson series that will simplify complex concepts and provide essential theoretical and practical foundation by concentrating on what really matters while filtering out unnecessary, stretched-out overexplaining. The truth is that we live in an age of information bombardment and are constantly overwhelmed by the abundance of choices and stimuli. Obviously, there is not enough time to keep up with everything, and this is why in my opinion, today more than ever, learning should be smart and time-efficient. With this objective in mind, this course was designed to be complete and thorough, but also laser-focused and information-dense. It will teach you everything you need to know without superfluous banter used just for the sake of filling more time. This is a course you will actually finish.

How to determine your body fat percentage by yourself

Nutrients

Macronutrients (macros) and micronutrients (micros): how much and how often?
Pre, intra and post-workout (peri-workout) nutrition specifics
The ideal meal and nutrient timing

Supplementation

Which supplements are actually backed by sports science? How should athletes use them?
An analysis of the most common supplements like protein, creatine, multivitamins, etc.

Hormones

Testosterone (and how to boost it naturally)
Insulin (and how to manipulate it to your advantage)
Cortisol (and how to keep stress under control)
Leptin (and how to manage your appetite)

Important Considerations

The importance of food quality, composition and rotation (do superfoods really exist?)
Proper hydration specifics
The athlete's guide to eating out
How does alcohol really affect body composition?
What should you be aware of as a vegetarian / vegan?
Frequently Asked Questions (FAQ) section

Resources and Downloadable Material

Printable course notes
Pre-made meal plans for a plethora of caloric needs to get you started
Pre-made, field-tested supplementation protocols to deal with the most common problems of athletes like slow muscle building, poor sleep quality, decreased immune system efficiency and joint pain
The Recommended Dietary Allowance (RDA) quantities, Adequate Intake (AI) quantities and food sources for all vitamins and minerals
A Glycemic Index foods chart
A preferred food substitutes list
A complete guide on how to adjust your strategy based on your specific sport (all types of sports / bodybuilding / weight lifting included)
Tips on how to prepare for a photoshoot
Sports nutrition certification

No Matter What Activity You Are Invested In, If You Want To Know How Sports Nutrition Can Help You Achieve The Ideal Body Composition, Boost Your Performance, Feel Motivated And Live A Healthier Life, Then I Truly Believe That This Is The Course For You.

What's inside

Learning objectives

Understand the fundamental principles of nutrition as applied to sports
Comprehend how to fuel all energy systems for optimal performance
Easily calculate the caloric intake (bmr-tdee) for muscle gain or fat loss
Organize macronutrient / micronutrient quantities and timing
Acquire advanced meal planning skills and some bonus pre-made plans to get you started

Adjust your strategy depending on any sport's requirements (all types of sports / bodybuilding / weightlifting included)
Obtain extensive knowledge about supplements and download effective, pre-made supplementation protocols backed by the latest research
Manipulate hormones like testosterone and insulin to your advantage naturally
Have access to a full glycemic index and preferred food substitutes list
Learn how to prepare your body for a photoshoot

Understand the fundamental principles of nutrition as applied to sports
Comprehend how to fuel all energy systems for optimal performance
Easily calculate the caloric intake (bmr-tdee) for muscle gain or fat loss
Organize macronutrient / micronutrient quantities and timing
Acquire advanced meal planning skills and some bonus pre-made plans to get you started
Adjust your strategy depending on any sport's requirements (all types of sports / bodybuilding / weightlifting included)
Obtain extensive knowledge about supplements and download effective, pre-made supplementation protocols backed by the latest research
Manipulate hormones like testosterone and insulin to your advantage naturally
Have access to a full glycemic index and preferred food substitutes list
Learn how to prepare your body for a photoshoot

Syllabus

Introduction

Welcome - Meet Your Instructor

Setting Goals

It may seem unimportant at first, but setting goals is the backbone of any successful endeavor, both in nutrition and life in general. This small quiz will make sure you understand the principles of goal setting.

This is your second quiz, and it will help you refresh your knowledge on how the energy systems and nutrition pyramid work.

The first -and most important- part of any nutrition plan is the adjustment of total calories. Let's see if you remember the basic aspects of this subject.

Macronutrient allotment is one of the most important elements of any successful nutrition plan. Let's remember some key points.

If macronutrients are the fuel for the engine, then micronutrients are the oil that keep it healthy and running. Take this short quiz to make sure you've assimilated the most important parts.

Let's recap what you've learned about meal and nutrient timing.

Although supplementation is the least important part of the nutrition pyramid, it is a topic that contains much to be discussed. Let's make sure you remember the basics.

Let's wrap up what we've learned about food composition and rotation.

Our hormonal profile greatly affects our athletic performance, so let's remember what's what.

This is the last quiz of the course. After you are finished, make sure to go back and revise all your knowledge if needed, because you will be soon taking your final graded test.

Congratulations! You made it to the end! What follows is your final graded exam, and a good test is always the best way to find out if your knowledge is airtight sealed. Make sure you revisit any previous sections to refresh your knowledge if needed. If you have watched the entire course carefully, I am sure you will pass with flying colors. Thank you so much for choosing this course and I’m hoping to see you again in the future! Go get your certification! Good luck!

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Provides pre-made meal plans for various caloric needs, offering a practical starting point for those looking to implement dietary changes immediately

Explores the role of hormones like testosterone, insulin, cortisol, and leptin, which is valuable for understanding their impact on athletic performance and body composition

Includes sport-specific strategies applicable to various activities, including bodybuilding and weightlifting, making it relevant for a wide range of athletes

Offers pre-made supplementation protocols to address common athletic issues like slow muscle building and poor sleep, providing practical solutions

Examines the importance of food quality, composition, and rotation, which may help learners make informed dietary choices

Includes a section on navigating nutrition as a vegan or vegetarian, which is useful for athletes with dietary restrictions

Reviews summary

Comprehensive sports nutrition essentials

According to learners, this course provides a comprehensive yet concise foundation in sports nutrition. Many found the content practical and immediately applicable, covering everything from macros and micros to hormones and supplements. Students particularly appreciated the clear explanations and well-structured modules that simplify complex topics. The included pre-made meal plans and supplementation protocols were frequently highlighted as highly valuable resources. While a few advanced learners might seek more depth on specific nuances, the consensus is that this is a definitive guide for optimizing health, performance, and body composition, suitable for both personal use and professional application. The course is considered time-efficient and provides a solid scientific backing.

Suitable for optimizing personal health or advising clients.

"I'm a personal trainer and this course significantly boosted my ability to guide clients on nutrition."

"As an athlete, I used the principles to dramatically improve my performance and body composition."

"Whether you're a pro or just want to dial in your own diet, this course is perfect."

"It bridges the gap between complex science and practical application for different goals."

Covers a wide range of essential sports nutrition topics.

"Covers everything I needed to know from basic nutrients to hormones and supplements."

"Was surprised by the depth on topics like hydration, eating out, and vegetarian/vegan needs."

"The section on hormones was particularly insightful and went beyond basic nutrition."

"It truly felt like a definitive guide to sports nutrition."

Supplements and meal plans are highly useful.

"The pre-made meal plans were a fantastic starting point and easy to customize."

"The supplement protocols were well-researched and practical for common goals like muscle gain."

"Having the nutrient lists and glycemic index chart downloadable is super convenient."

"These resources alone are worth the cost of the course."

Complex topics are explained simply and logically.

"The instructor explains complex concepts in a very clear and easy-to-understand way..."

"I loved how the course built from fundamentals upwards, making it easy to follow even with no prior knowledge."

"Each module was bite-sized and focused, preventing information overload."

"The use of videos, articles, and slides kept the learning engaging."

Provides practical tools and strategies learners can use immediately.

"I learned how to use practical tools and strategies that I could apply immediately to my work with clients."

"The section on meal timing and macro counting was incredibly useful for planning my own diet."

"Really appreciated the ready-to-use meal plans and supplement protocols; they saved me so much time."

"The advice on eating out and alcohol was unexpectedly helpful for real-world situations."

May not satisfy advanced learners seeking highly specific details.

"While comprehensive, it doesn't go into extreme depth on certain niche topics like specific disease states or advanced sports science methodologies."

"As someone with a background in exercise science, I found some sections were a good review but didn't break significant new ground for me."

"Could use more in-depth coverage on complex topics or optimization techniques for elite athletes."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in The Definitive Sports Nutrition Course with these activities:

Review Macronutrient Basics

Show steps

Reinforce your understanding of macronutrients before diving into the specifics of sports nutrition.

Browse courses on Macronutrients

Show steps

Review the definitions of protein, carbohydrates, and fats.
Understand the role of each macronutrient in the body.
Practice calculating macronutrient ratios for different goals.

Read 'Nancy Clark's Sports Nutrition Guidebook'

Show steps

Supplement the course material with a widely respected guide on sports nutrition.

View Michelle Lewin Adult Activity Coloring Book on Amazon

Show steps

Obtain a copy of 'Nancy Clark's Sports Nutrition Guidebook'.
Read the chapters relevant to the course syllabus.
Take notes on key concepts and practical tips.

Calorie and Macro Calculation Drills

Show steps

Improve your ability to quickly and accurately calculate caloric needs and macronutrient breakdowns.

Show steps

Find online calorie and macro calculators.
Practice calculating requirements for different scenarios.
Check your answers against established guidelines.

Four other activities

Expand to see all activities and additional details

Show all seven activities

Develop a Supplement Guide

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Deepen your understanding of supplements by creating a guide summarizing their uses and benefits.

Show steps

Research common sports supplements.
Summarize the evidence-based benefits and risks of each supplement.
Organize the information into a clear and concise guide.

Create a Personalized Sports Nutrition Plan

Show steps

Apply the course concepts by designing a nutrition plan tailored to your own athletic goals.

Show steps

Assess your current dietary habits and activity level.
Calculate your caloric needs and macronutrient ratios.
Design a sample meal plan with appropriate nutrient timing.
Monitor your progress and make adjustments as needed.

Design an Athlete's Meal Plan

Show steps

Create a detailed meal plan for a specific athlete, incorporating all the principles learned in the course.

Show steps

Choose a specific athlete or sport to focus on.
Assess the athlete's needs and goals.
Develop a meal plan with specific foods and quantities.
Provide rationale for your choices based on course concepts.

Review 'Sports Nutrition: A Handbook for Professionals'

Show steps

Expand your knowledge with a professional-level handbook on sports nutrition.

View Putting Knowledge to Work on Amazon

Show steps

Obtain a copy of 'Sports Nutrition: A Handbook for Professionals'.
Focus on chapters related to advanced topics in the course.
Use the book as a reference for specific questions and research.

Career center

Learners who complete The Definitive Sports Nutrition Course will develop knowledge and skills that may be useful to these careers:

Sports Nutritionist

A sports nutritionist develops and implements nutrition plans for athletes and active individuals, helping them optimize their performance and achieve their fitness goals. This course provides a detailed understanding of macronutrients, micronutrients, and supplements, along with practical strategies for meal planning and timing. A sports nutritionist needs to be able to adjust strategies based on the specific sport, and this course explicitly covers these considerations. The course also offers pre-made meal plans and supplementation protocols, which are incredibly useful tools for a sports nutritionist.

See salaries and explore the career path for Sports Nutritionist

Strength and Conditioning Coach

A strength and conditioning coach designs and implements training programs for athletes to improve their physical performance. Strength and conditioning coaches need to be well-versed in sports nutrition, and this course delivers a rigorous education in building an ideal diet. This course goes into detail on subjects that are important for athletic performance such as how to manipulate the hormones testosterone and insulin. By covering energy systems, caloric intake, and meal timing, this course enables a strength and conditioning coach to optimize their athletes' performance levels through nutrition.

See salaries and explore the career path for Strength and Conditioning Coach

Personal Trainer

Personal trainers guide clients through fitness routines and create personalized plans. This course offers a deep dive into the science of sports nutrition, which is crucial to creating a holistic approach to fitness. A personal trainer can utilize the strategies in the course to make recommendations on pre, intra, and post workout nutrition. The course provides detailed information about relevant supplements like protein and creatine, as well as the practical knowledge to help clients understand how to manage hormones. This course gives a personal trainer the tools needed to offer comprehensive advice to their clients, enhancing their training programs with smart nutritional guidance.

See salaries and explore the career path for Personal Trainer

Nutrition Consultant

Nutrition consultants offer specialized advice on dietary needs. This course provides a deep dive into sports nutrition that gives a nutrition consultant a solid base in performance-based dietary planning. The course's focus on macronutrients, micronutrients, and supplementation is essential knowledge for nutrition consultants looking for practical advice. A nutrition consultant could use the information on hormones and metabolism that they gain from this course to guide clients with specialized needs.

See salaries and explore the career path for Nutrition Consultant

Wellness Coach

Wellness coaches guide clients toward healthier lifestyles, often combining fitness and nutrition advice. This course provides a comprehensive understanding of sports nutrition, which translates well to general health goals. A wellness coach can use the course's insights into meal planning, nutrient timing, and supplementation to improve the overall health of their clients. This course also emphasizes the importance of food quality and hydration, key components of a wellness program. For wellness coaches, this course covers information that can easily be adapted to non-athletes.

See salaries and explore the career path for Wellness Coach

Fitness Instructor

A fitness instructor leads group fitness classes, often providing general health and wellness advice. This course gives fitness instructors the tools to offer reliable and actionable nutritional advice to their students. The course covers important aspects like macronutrients, micronutrients, and the significance of timing, which are all applicable to those seeking general fitness. This course can provide relevant content to enhance the offerings from a fitness instructor. It helps them understand how to tailor nutrition advice to different types of fitness activities, including the needs of those interested in weight lifting and bodybuilding.

See salaries and explore the career path for Fitness Instructor

Fitness Content Creator

Fitness content creators produce videos, articles, and other content about fitness and health. This course offers a deep dive into sports nutrition, which is a critical topic for those in this role. The course provides a complete picture of the principles of nutrition for athletes and active individuals, covering topics from macronutrients to specific supplements. A fitness content creator can use the practical guides from this course, such as meal plans and supplementation guides, to create detailed and engaging content for their audience.

See salaries and explore the career path for Fitness Content Creator

Health and Wellness Blogger

Health and wellness bloggers create content about various aspects of healthy living, and this course provides a robust base of knowledge in sports nutrition. It covers fundamental concepts like macronutrients, micronutrients, and supplements. A health and wellness blogger that has completed this course can discuss complex topics such as how to manipulate hormones and optimize metabolism. The course offers a holistic view of how nutrition impacts athletic performance and overall health, which can be translated into helpful content.

See salaries and explore the career path for Health and Wellness Blogger

Health Educator

A health educator develops and implements programs to promote health and wellness in communities. This course gives a health educator a strong foundation in nutrition, particularly as it applies to fitness and athletic performance. A health educator who has taken this course can use the knowledge of macronutrients, micronutrients, and supplements to design effective programs. The course's coverage of hormones and metabolism further enriches a health educator's capacity to address more complex health needs. This course may help a health educator better educate the public.

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Athletic Trainer

Athletic trainers focus on injury prevention and rehabilitation, often working with athletes. This course provides detailed insights into sports nutrition, which is essential for optimizing recovery and performance. The course discusses the role of specific nutrients in supporting muscle health, and the course's resources like pre-made supplementation protocols and the glycemic index chart, are useful for athletic trainers looking to enhance performance. This course may be helpful in developing a holistic approach to athlete care.

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Dietitian

A dietitian provides medical nutrition therapy and advises individuals on dietary choices for managing health conditions. This course may be beneficial for dietitians who want to deepen their understanding of sports nutrition. It looks at the specific needs of athletes and active individuals, offering detailed expertise on how to optimize performance and body composition through diet. A dietitian can use the course to plan meals, strategize nutrient timings, and make supplement recommendations. This course may assist a dietitian to expand their skillset and work with athletes.

See salaries and explore the career path for Dietitian

Corporate Wellness Specialist

Corporate wellness specialists develop and implement programs to promote employee health. This course may be helpful for a corporate wellness specialist who wants to integrate sports nutrition knowledge in their programs. The course's coverage of meal planning, hydration, and nutrient timing can be used to improve employee fitness and wellbeing. A corporate wellness specialist can apply the course's principles to create resources for employees who want to improve their physical performance and body composition.

See salaries and explore the career path for Corporate Wellness Specialist

Wellness Program Coordinator

Wellness program coordinators develop and implement health and wellness initiatives, sometimes in a community. This course provides a strong introduction to sports nutrition, teaching about meal plans, supplements, and nutrient timing. A wellness program coordinator can use the course's learning to create educational materials and tailor them for their community. The course also covers important subjects such as hydration and food quality. This can give insights useful to those designing wellness programs.

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Sports Performance Analyst

Sports performance analysts collect and analyze data to improve athletic performance. This course may be useful for sports performance analysts who need a more well-rounded view of the factors influencing performance. The course examines the role of macronutrients, micronutrients, and supplements in athletic endeavors. The course also covers meal planning strategies and nutrient timing. This course may aid a sports performance analyst in understanding the impact that nutrition has on metrics they would gather.

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Food Science Researcher

Food science researchers study the chemical and physical properties of food, and this course provides a perspective on nutrition as it applies to performance. The course delves into the impact of macronutrients, micronutrients, and supplements, along with the significance of food composition. A food science researcher who takes this course will add a practical framework to their theoretical knowledge. This course may be useful to a researcher who does work in the realm of food and athletic performance, as it goes into how to manage hormones through food.

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The Definitive Sports Nutrition Course

What's inside

Learning objectives

Syllabus

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Reviews summary

Comprehensive sports nutrition essentials

Activities

Career center

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