Sports Nutrition for Endurance Athletes

Sports nutrition for endurance athletes – course overview

The course focuses on modern nutrition strategies that support aerobic capacity, exercise economy and recovery in sports such as long-distance running, cycling, triathlon and team sports with a high aerobic component. The programme is based on the latest systematic reviews and expert position stands (including the International Society of Sports Nutrition and the American College of Sports Medicine), and covers fast-developing concepts such as carbohydrate periodisation (“fuel for the work required”) and gut training strategies.

You will learn the principles of energy balance, optimal macronutrient intake and planning nutrition across the training and competition cycle. Particular emphasis is placed on carbohydrates as the key energy substrate in endurance exercise and on strategies for intake before, during and after exercise. We also discuss energy availability and the risk of Relative Energy Deficiency in Sport (RED-S), which is important for both health and performance.

✔ specific protocols – case studies ✔ base diet templates for the most common needs ✔ supplementation ✔ working with athletes and personalising the diet

The programme also covers practical aspects: planning race-day nutrition, hydration, supplementation, minimising gastrointestinal problems and personalising advice based on training level and the demands of each sport.

An elite athlete’s diet should support three key pillars:

• energy
• adaptation and strength
• recovery

Diet and the right supplements are key to sporting success, so we focus on the correct, effective use of: caffeine, protein, creatine, EAA, HMB, arginine, citrulline, antioxidants, leucine, omega-3, essential fatty acids, nitrates (e.g. beetroot juice), carbohydrates (gels, isotonic drinks), beta-alanine, sodium and electrolytes, iron (in specific cases), vitamins D, C, E and B, zinc, selenium, probiotics, polyphenols, curcumin…