The Definitive Sports Nutrition Course

Explore the three energy systems—the phosphate anaerobic system, the glycolytic system, and the oxidative aerobic system—and how they convert macronutrients into ATP to power activity.

Understand caloric intake as energy balance—calories in vs calories out through movement, heat, and tissue changes—and note that weight, not body composition, is governed by surplus, deficit, or maintenance.

Learn to calculate daily energy needs by computing BMR with the Mifflin–St. Jeor formula and applying activity multipliers to obtain TDEE.

Adjust calories by 10 percent of your energy expenditure to gain weight or lose fat. Start with fat loss first and set realistic goals: 1% body weight per week.

Explore the base of the pyramid by calculating calories and understanding protein as a key macronutrient that builds muscle through essential amino acids, with animal-based sources more complete than plant-based.

Carbohydrates fuel the body with glucose for energy and are stored as glycogen or fat when unused. Understand simple versus complex carbs and glycemic index for better workout timing.

Explore the science of fats, including triglycerides, unsaturated and saturated fats, and trans fats, their roles in inflammation, vitamin absorption, and sources like fish, olive oil, nuts, and avocado.

Count macros without a scale using hand portions: protein palm 80–120 cal (20–30 g), vegetables punch 1 serving, carbs handful 80–120 cal (20–30 g), fat thumb 60–110 cal (7–12 g).

Explore micronutrients, including water-soluble and fat-soluble vitamins and minerals, and their roles in energy, immune function, and recovery. Learn how to obtain them from balanced food sources.

Discover how supplements fit into sports nutrition: real food comes first, use supplements only if they meet your goals, and consult protocols for issues like sleep and joint pain.

Think of protein powder as food, not a supplement, using whey post-workout for fast absorption; choose casein before bed and prefer animal-based protein for essential amino acids; avoid BCAAs.

Explore how creatine monohydrate, 3 to 5 grams, boosts phosphocreatine stores for ATP production, supports long-term muscle growth, and enhances satellite cell signaling, IGF-1, and volumization while reducing myostatin.

Boost magnesium intake to support the nervous system, muscle function, and immune health; split 200–400 mg daily, after workouts or before bed, with a washout period.

Multivitamins fill deficiencies but may be unnecessary with a balanced diet; vitamin D3 supports immune health, calcium absorption, and bone growth, with 10 micrograms per day.

Explore omega-3 fatty acids and their health and performance benefits, including lowering blood pressure, reducing triglycerides and cardiac risk, supporting muscle protein synthesis, controlling inflammation, and aiding post-workout recovery.

Understand how electrolytes balance water, support energy and muscle contraction, and why sodium loss during sweating makes electrolyte drinks essential during workouts.

Rotate food sources to improve health and digestion, since different protein sources offer varied amino acids and foods have unique benefits; change categories weekly and try foods when dining out.

Cortisol mobilizes energy from glycogen, amino acids, and fat to boost energy and focus. Chronic elevation harms muscle and sleep; carb timing, vitamin d, magnesium, and glycine help manage it.

Explore leptin, the satiety hormone, its hypothalamic signaling, and why leptin resistance hampers weight loss. Gain practical steps to boost leptin sensitivity with anti-inflammatory foods, exercise, sleep, and carb-to-fat adjustments.

Hydration drives performance and health, as muscles are 70% water, and even slight dehydration raises cortisol and reduces cardiac and muscular endurance, strength, and mental capacity.

Athletes learn to eat out with precise plate ratios for post-workout and non post-workout meals, prioritize protein, avoid bingeing, rotate nutrient sources, and drink water or zero-calorie beverages.

Alcohol lowers protein synthesis by inhibiting mTor, reducing muscle growth, and slows metabolism, hindering fat use. If you drink, choose milder options like wine, and drink water to stay hydrated.

Outline how vegan and vegetarian diets may cause deficiencies such as vitamin B12, vitamin D, omega-3 fatty acids, iodine, iron, calcium, and zinc, and stress education and supplementation when needed.