Accredited Level 3 Sports Nutrition Diploma

Course Content

Accredited Level 3 Sports Nutrition Diploma Unit 1 – Dietary Nutrients

The basis of good nutrition involves understanding what healthy food and good nutrition bring into our daily lives. Concepts such as “Energy Balance,” “Body Mass Index,” and “The Harris Benedict Equation” and their use are addressed. Of course, it is fine to eat treats such as desserts as long as there is awareness of control, balance, and limit between what is eaten and exercise. The important dietary nutrients of carbohydrate, protein, and fats and oils are explained in more detail, so that the function of these nutrients in our body is understood and how this relates to our sporting performance. Glycaemic Index or blood sugar level and how food affects the glucose/sugar level within our body is explained. As fat is the nutrient needed least by our body, ways of achieving a healthy intake and balance of fat, as well as variety in our diet to achieve this, are explored.

Accredited Level 3 Sports Nutrition Diploma Unit 2 – Performance Enhancers

Is good nutrition enough for us to perform at our best? Should enhancers to boost performance by taking supplements be considered? Are products which claim to give us the edge over our competitors worth the money? These are some of the key questions covered throughout this unit. Reference nutrient index, RNI, often found on food packets is a guide rather than a definite measurement and is discussed. Too much vitamin is lost as waste or can actually cause harm, e.g., vitamin A can cause abnormalities in the fetus in a pregnant woman. So the role of vitamins and minerals, for the purpose of enhancing health and performance, is explored. The benefit of antioxidants in our diets is discussed. There is a vast market of products including sports foods, gels, bars, meal replacement products, all claiming to enhance sporting performance, so the question discussed is do they do as they say? There are also supplements, which are illegal in the sporting arena, and these are explored in terms of what these are, what they claim to do, and whether these claims are justified.

Accredited Level 3 Sports Nutrition Diploma Unit 3 – Fluid Management

The first sign of dehydration is a sense of being unwell and severe headaches. Ensuring we consume enough fluid is vital to our health and performance as athletes. All the issues surrounding fluid intake, from how much we need to drink to remain well hydrated, to the problems associated with dehydration and heat stress, are discussed. Apart from water, numerous varieties of sports drinks are available. The difference between hypotonic, isotonic, and hypertonic drinks, their role and whether they are more beneficial to athletes than drinking plain water is investigated. Further sources of fluid also include other non-alcoholic drinks like diet, carbonated, and caffeinated, and the value of these are considered. Alcohol can play a key role in the life of an athlete, particularly those involved in team sports, where celebrations after a win might be common practice, whilst others do not drink it at all because it can affect their performance; therefore, some of the specific problems for athletes, related to the consumption of alcohol, are identified.

Accredited Level 3 Sports Nutrition Diploma Unit 4 – Weight Management

Weight management is not solely the concern of athletes, although many athletes do have to “make weight” for their particular sport, e.g., for jockeys, boxers, and gymnasts. Athletes are not generally considered as being “overweight.” However, to perform at their best, a lot of athletes like to shed some body fat rather than muscle protein or build their protein level. This must be done healthily. A weight-loss eating plan is included, as well as tips for losing weight successfully, for example, by increasing and maintaining the metabolic rate.

Accredited Level 3 Sports Nutrition Diploma Unit 5 – Managing Body Composition

Diet is linked to exercise and if the balance changes, then excess energy will be stored as fat. The ways of managing body composition once the intended weight has been reached are discussed. The link between body fat and performance and how to measure body fat distribution is shown. If weight needs to be gained, it must be done through muscle gain and not extra body fat, which hinders performance. How to gain weight successfully, by following a weight-gain eating plan and weight-gain tips, are provided. In order to maintain, repair, and regenerate extra muscle, the best way to follow a diet and exercise regime will be taught.

Accredited Level 3 Sports Nutrition Diploma Unit 6 – Women Athletes

Diet and exercise must meet the needs of all individuals. The following units focus on differing and specific needs. A closer look at eating disorders and disordered eating is completed to identify the difference. Terms such as “Amenorrhoea” and “Osteoporosis,” finding out their meaning and how they relate to a woman’s sporting life, are studied. One of the main risks for women is not consuming enough iron to support their training and/or competition, and limit anaemia and fatigue, so how to consume sufficient iron and how to do this using diet is learned. Also specific to women are the issues of pregnancy, premenstrual tension, and the menopause. All these are considered in general terms and in relation to athletic performance.

Accredited Level 3 Sports Nutrition Diploma Unit 7 – Young Athletes

This unit will be of particular importance to the parents, sports teachers, and coaches of young athletes, as it deals with all the issues that may affect a young athlete’s health and performance. Often young people simply do not have the maturity in managing their own diet. Why young athletes are more susceptible to dehydration than adult athletes and how young athletes are encouraged to consume enough fluid is discussed. The fluid, energy, protein, and carbohydrate needs and how these differ to the needs of adult athletes is explored. Meal timing is also an important issue for young athletes, as quite often, when “on the go” all the time, eating is not a priority for them. It is up to those that are responsible for their training and wellbeing to ensure that young athletes consume sufficient fluid and food.

Accredited Level 3 Sports Nutrition Diploma Unit 8 – Before, During and After Exercise

There is a rise in participation in sporting activities and events from fun runs to the more demanding marathons. The nutritional needs before, during, and after exercise, highlighting the best food and drink choices at specific times of the day, are assessed in detail. What and when to eat and drink at competition time is included. Some long-distance events rely on having enough energy to complete them and so more carbohydrate than otherwise needed is consumed, and this is called “carbohydrate loading” and how it might benefit certain athletic performance is considered. Equally important as performing at our best is recovery and avoiding injury, so ways of avoiding injury and maintaining health through diet are also included.

Accredited Level 3 Sports Nutrition Diploma Unit 9 – Meal Planning

It is hoped that this very practical topic is put into practice and a personal nutrition programme is designed. This must account for all the personal details of the athlete and include the sport they are striving to achieve in. Included in the plan will be lots of suggestions and ideas for meals, as essentially it is what the athlete eats and drinks at certain times of the day that will be the key to their success. Ideas for preparing healthy meals for vegetarian athletes, since certain nutrients are to be found more abundantly in animal products, so alternatives for vegetarians are included here. The nutrition plan will also be concerned with how to boost immune function by consuming certain foods and drinks e.g., those including vitamins and antioxidants so that effort is made to limit/prevent illness such as coughs and colds.

Accredited Level 3 Sports Nutrition Diploma Unit 10 – Sports Nutrition for Different Sports

The final unit will provide case studies of 4 differing sports and show how nutritional needs may alter both within and between the different sports. One of the most popular sports is running and the 3 types of event: long distance, middle distance, and sprinting are discussed in relation to their nutritional requirements. The other sports considered are swimming, cycling, and team sports like football, rugby, and hockey. The characteristics of each of these sports are learned and sample menus for the different athletes are provided. Case studies help to identify any individual problems athletes may have. How tournaments differ from individual sporting events and how the nutritional requirements of these prolonged events are met are investigated.