Online course

Sports Nutrition with Anna Grífols

Name: Sports Nutrition Anna Grifols
SKU: 20306
Price: 48.00 EUR
Availability: InStock
Rating: 4.00 (0 reviews)

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

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DETAILS CONTENT WATCH Free Class INSTRUCTORS

KEY POINTS

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

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.

Nutrition for trail running and endurance sports

1	Yield MORE with proper nutrition – INTRODUCTION Get maximum sports performance by nourishing your body correctly. .	2 min.
2	The KEYS of nutrition for SPORTS SUCCESS Discover the keys to nutrition to improve your performance and achieve sporting success.	1 min.
3	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	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	Physiological DIFFERENCES between men and women The differences between men and women are not only physical, but also food.	7 min.
6	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	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	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	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	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	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	FRUITS, main sources of fiber and vitamins Fruits are one of the main sources of fiber and vitamins.	4 minutes
13	PROTEINS, consequences of excessive consumption Excess protein consumption is the main protagonist of suffering from liver and kidney problems.	6 min.
14	Dish method applied to ATHLETES The standard proportions of vegetables, carbohydrates and proteins are altered when we practice sports.	4 minutes

Nutrition - Before, during and after exercise

1	PRE-COMPETITION Diet – The most IMPORTANT and DEMANDING The pre-competition diet is the most important to achieve better performance.	7 min.
2	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	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	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	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	HYDRATE correctly during the competition Hydrating properly is one of the secrets to improving performance in competition.	6 min.
7	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	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	POST-WORKOUT recovery foods Knowing the right recovery foods is essential for a good recovery.	3 min.
10	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	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.

Sports Recipes - Practical Questions and Answers

1	1. SPORTS RECIPE – Rice pudding Complete recipe and elaboration of rice pudding.	1 min.
2	2. SPORTS RECIPE – Sandwich with peanut butter Complete recipe and preparation of a sandwich with peanut butter.	1 min.
3	3. SPORTS RECIPE – Fruit smoothie Complete recipe and preparation of a fruit smoothie.	1 min.
4	4. SPORTS RECIPE – Energy bars Complete recipe and preparation of energy bars.	1 min.
5	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	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	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	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	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	Gofio, potato and avocado during the race? Gofio, potato and avocado are very nutritious foods to eat during the race.	2 min.
11	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	NUTRITION during the RACE Eating during the race is very important. Do not experiment with any food without trying it first.	3 min.
13	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	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	OATS – Before or after training? Oats are a pseudocereal very rich in fiber. Taking it before training can cause stomach pain.	2 min.
16	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	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	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	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	Vegetarian nutrition and FAST FOOD In the vegetarian diet there is also fast food. Fast food is not healthy.	3 min.
21	TEST, validates everything learned Evaluate for yourself if you have correctly understood all the theory	10 min.