Sports Nutrition with Anna Grífols

For Trail Running and endurance sports

Nutrition, the key to success in endurance sports. Learn about the techniques and strategies used by professionals to get the most out of their meals, explained by sports dietitian-nutritionist Anna Grífols

5.0
5.0 out of 5 stars (based on 39 reviews)

KEY POINTS

  • Activity: Trail Running
  • Classes: 48
  • Duration: 6h dedication / 3h videos
  • Type: All levels
  • Spanish Language
  • Subtitles: No
  • Downloadable Resources: No
  • Diploma: yes
Nutrición Deportiva con Anna Grífols

WHAT YOU WILL LEARN

  • Relationship between food and performance
  • What to eat before, during and after the competition
  • Practical recipes of natural food for running
  • Practical questions and answers to eat better

COURSE DESCRIPTION

If you master nutrition you will achieve better sports performance. In this course you will learn the best eating techniques to nourish yourself correctly. From planning prior to training or competition to post recovery. In addition, you will learn to have greater control over your diet with the nutrition knowledge adherents that will allow you to increase your performance. Finally, we will explain some of the best practical recipes that you can make at home. Achieving greater sports performance depends on you.

This course is part of the course pack:
Pack Trail running. All keys.

Get the whole pack at the best price with all the essential knowledge of trail running. Training, technique and nutrition.

WHO IS IT AIMED AT?

This course is aimed at all those who practice endurance sports and want to increase their sports performance. It is also for all those who want to know more about the sports benefits of eating balanced based on our effort and physical demand.

1 Anna Grifols trail running nutrition

Yield MORE with proper nutrition – INTRODUCTION

Get maximum sports performance by nourishing your body correctly. .

2 min.
2 Anna Grifols trail running nutrition

The KEYS of nutrition for SPORTS SUCCESS

Discover the keys to nutrition to improve your performance and achieve sporting success.

1 min.
3 Anna Grifols trail running nutrition

The most common MISTAKES in sports nutrition

Avoid the most common nutrition mistakes, improve performance and body sensations by balancing the nutrients in your diet.

3 min.
4 Anna Grifols trail running nutrition

PLATE METHOD – Carbohydrate, protein and vegetables

On a plate there must be 3 main nutrients: Carbohydrate, protein and vegetables. The proportions will be altered depending on our sports practice.

6 min.
5 Anna Grifols trail running nutrition

Physiological DIFFERENCES between men and women

The differences between men and women are not only physical, but also food.

7 min.
6 Anna Grifols trail running nutrition

Consumption of FATS and CARBOHYDRATES of an athlete

The consumption of fats and carbohydrates in an athlete are very important for the proper functioning of the body.

11 min.
7 Anna Grifols trail running nutrition

IRON absorption in athletes

The absorption of iron in athletes is essential to provide the body with the energy and oxygen necessary to carry out sports activities.

5 min.
8 Anna Grifols trail running nutrition

CALCIUM and SODIUM – Are these minerals IMPORTANT?

Calcium is essential for the maintenance of bones and sodium is essential to retain water in the body.

4 minutes
9 Anna Grifols trail running nutrition

The BCAAs – Leucine, Isoleucine and Valine

Branched-chain amino acids (BCAAs) are commonly used by athletes. Depending on the sport, the optimal intake ratio varies.

1 min.
10 Anna Grifols trail running nutrition

Nutrient consumption according to the INTENSITY of the sport

Depending on the intensity in which we are practicing sports, we will consume fats or carbohydrates as the main source of energy.

8 min.
11 Anna Grifols trail running nutrition

CARBOHYDRATES – Do they promote weight gain?

We tend to reduce the consumption of carbohydrates such as white bread, thinking that they make us fat.

5 min.
12 Anna Grifols trail running nutrition

FRUITS, main sources of fiber and vitamins

Fruits are one of the main sources of fiber and vitamins.

4 minutes
13 Anna Grifols trail running nutrition

PROTEINS, consequences of excessive consumption

Excess protein consumption is the main protagonist of suffering from liver and kidney problems.

6 min.
14 Anna Grifols trail running nutrition

Dish method applied to ATHLETES

The standard proportions of vegetables, carbohydrates and proteins are altered when we practice sports.

4 minutes
1 Anna Grifols trail running nutrition

PRE-COMPETITION Diet – The most IMPORTANT and DEMANDING

The pre-competition diet is the most important to achieve better performance.

7 min.
2 Anna Grifols trail running nutrition

Pre-competition sports HYDRATION – When and how much should I drink?

Discover when and how much an athlete should drink and what indicators must be taken into account when hydrating.

3 min.
3 Anna Grifols trail running nutrition

What do I EAT before playing sports? Easy to digest foods

Find out what foods you can digest very quickly (30 minutes) before doing sports.

3 min.
4 Anna Grifols trail running nutrition

Diet DURING COMPETITION – Carbohydrates

In the meals during the competition, we must mainly take carbohydrates. Do we really have to take 100-120 grams every hour?

5 min.
5 Anna Grifols trail running nutrition

How to avoid BIRDS, DIZZNESS and DROP OUT from sports

Most of the birds, dizziness and dropouts in a competition or training are directly related to poor nutrition and hydration.

6 min.
6 Anna Grifols trail running nutrition

HYDRATE correctly during the competition

Hydrating properly is one of the secrets to improving performance in competition.

6 min.
7 Anna Grifols trail running nutrition

CAFFEINE and MAGNESIUM – The KEY sports supplements

Caffeine and magnesium are one of the best sports supplements. Regulating the dose and controlling the moment of ingesting them will improve their effects.

5 min.
8 Anna Grifols trail running nutrition

How to RECOVER correctly after competing, what to eat and drink?

Recovering correctly after a competition will become a competitive strategy to face the next competition.

8 min.
9 Anna Grifols trail running nutrition

POST-WORKOUT recovery foods

Knowing the right recovery foods is essential for a good recovery.

3 min.
10 Anna Grifols trail running nutrition

Bases of the MEDITERRANEAN DIET

The main base of the Mediterranean diet are legumes. Eating healthy and prioritizing seasonal and local foods is the key to a balanced diet.

5 min.
11 Anna Grifols trail running nutrition

Benefits of FATS in sport

Fats have multiple benefits at the sports level. Its antioxidant properties will delay oxidation in the molecules and prevent possible tissue injuries.

3 min.
1 Anna Grifols trail running nutrition

1. SPORTS RECIPE – Rice pudding

Complete recipe and elaboration of rice pudding.

1 min.
2 Anna Grifols trail running nutrition

2. SPORTS RECIPE – Sandwich with peanut butter

Complete recipe and preparation of a sandwich with peanut butter.

1 min.
3 Anna Grifols trail running nutrition

3. SPORTS RECIPE – Fruit smoothie

Complete recipe and preparation of a fruit smoothie.

1 min.
4 Anna Grifols trail running nutrition

4. SPORTS RECIPE – Energy bars

Complete recipe and preparation of energy bars.

1 min.
5 Anna Grifols trail running nutrition

5. SPORTS RECIPE – Rice with tomato sauce and textured soy

Complete recipe and elaboration of rice with tomato sauce and textured soy.

1 min.
6 Anna Grifols trail running nutrition

How much carbohydrate should I take before a race?

Regulating the amount of carbohydrates you eat before a race is very important. Our sports performance will depend on it. .

2 min.
7 Anna Grifols trail running nutrition

Fried egg or potato omelette? – Which one is better for athletes?

Differences between the fried egg and the potato omelette. Find out which of the two foods is more nutritious.

2 min.
8 Anna Grifols trail running nutrition

Natural foods or bars? – Nutrition during the race

Correctly combine natural foods and bars during the race according to your body’s tolerance.

2 min.
9 Anna Grifols trail running nutrition

Should we take carbohydrates at the start of a race?

Find out when and in what quantity we should take carbohydrates during the race.

2 min.
10 Anna Grifols trail running nutrition

Gofio, potato and avocado during the race?

Gofio, potato and avocado are very nutritious foods to eat during the race.

2 min.
11 Anna Grifols trail running nutrition

What to eat before a series training?

The food before doing a series training should be very light and rich in carbohydrates. Otherwise, we will not give up.

1 min.
12 Anna Grifols trail running nutrition

NUTRITION during the RACE

Eating during the race is very important. Do not experiment with any food without trying it first.

3 min.
13 Anna Grifols trail running nutrition

SAUSAGES and SPORTS – Are they good allies?

Sausages and sports are usually not good allies. Even so, sporadically we can consume them.

1 min.
14 Anna Grifols trail running nutrition

Natural muscle recoverer – TOFU

Without a doubt, one of the best natural muscle recoverers is Tofu. Its high protein content accelerates muscle regeneration.

2 min.
15 Anna Grifols trail running nutrition

OATS – Before or after training?

Oats are a pseudocereal very rich in fiber. Taking it before training can cause stomach pain.

2 min.
16 Anna Grifols trail running nutrition

Muscle recovery – Foods that help to recover muscles

For a good muscle recovery it is necessary to correctly balance the amount of carbohydrates and protein.

2 min.
17 Anna Grifols trail running nutrition

What to EAT for DINNER before a COMPETITION?

Dinner before a competition should be rich in carbohydrates and protein. Pizza can be an option.

1 min.
18 Anna Grifols trail running nutrition

Parameters of an analysis – Vegetarians and Vegans

The parameters that are asked of a vegetarian or vegan in an analysis do not vary except for one. Homocysteine.

1 min.
19 Anna Grifols trail running nutrition

Discover HOW MANY grams of PROTEIN you need

The amount of protein needed by the body will depend on 3 key factors.

3 min.
20 Anna Grifols trail running nutrition

Vegetarian nutrition and FAST FOOD

In the vegetarian diet there is also fast food. Fast food is not healthy.

3 min.
21 B4Experience

TEST, validates everything learned

Evaluate for yourself if you have correctly understood all the theory

10 min.

INSTRUCTORS AND COLLABORATORS

Our Staff is made up of professionals with proven experience that will pass on all their years of knowledge to you in a 100% flexible format.

We also rely on collaborators and commercial international brands to provide us with their technical knowledge.

OTHER RECOMMENDED PRODUCTS

Preloader Image
Sports Nutrition Online CourseNutrición Deportiva con Anna Grífols
Online Course - Trail Running - 6h
JOURNEYAneto Corriendo, Curso trail running terreno nevado
In-person Course - Trail Running
TRAIL RUNNING NEPALTRAIL RUNNING NEPAL
Trips - Trail Running - €1,880
TOUR MONTBLANC WITH NURIA PICASTOUR MONTBLANC WITH NURIA PICAS
Trip - Trail Running - €1,950