Sports Nutrition

2019 Porsche 911. What a masterpiece! To fire up and perform at its bets her 370 horsepower engine requires three things: Fuel + Air + Spark. Fuel and air need to be mixed in the right combination, the one that suits this exact engine. The mixture too rich – engine shoots the flames out of exhaust pipe. The mixture too poor – low performance, the engine is choking. The car’s brain (onboard computer) is able to diagnose most of the engine issues and will notify its owner when something’s off.

Craig Alexander. Australian triathlete – 3 times Ironman World Champion.

He’ve got one of the biggest human engines. His engine works on: Fuel (food) + Air + Water. Take one of the elements out of equation and the engine looses its power.

Nutrition becomes a complex subject when we try to combine healthy eating habits with performance nutrition. Weight loss goals add an extra unknown into equation.

Athletic nutrition stands on two pillars:

  1. Fueling – calories you consume right before the training, during and immediately after (within 30 minutes).
  2. Daily Eating . Breakfast, lunch dinner and snacks
  3. Hydration


  1. Introduction
  2. Nail the Basics
  3. Hydration
  4. Fueling
  5. Carb Loading & Glycogen Depletion Protocols
  6. Weight Management
    Race Weight Cut
  7. Supplementation
  8. Nutritional Support for Exercise-Induced Injuries
  9. Troubleshooting
    Blood Sugar Control
    Prevention and Treatment
    GI Issues
    Hormonal Issues
  10. Meal Examples