Fueling Performance: Sports Nutrition Essentials for Teen Athletes
In this 12 week flex class, learners will develop the skills that can help them create and manage a nutrition protocol suited for their athletic performance
Happy Kids Nutrition Academy
Average rating:
4.9
Number of reviews:(226)
Popular
What's included
13 pre-recorded lessons
12 weeks
of teacher support1 year access
to the contentHomework
1-2 hours per week. Homework will be assigned every week in PDF formatAssessment
includedGrading
includedClass Experience
US Grade 7 - 10
Beginner - Intermediate Level
Flex Class: Nutrition for Sport and Athletic Performance is a 12-week course that teaches you the fundamentals of sports nutrition — from nutrient needs and hydration to energy systems use and weight management. Teen athletes have unique nutrition needs. Because athletes work out more than their less-active peers, they generally need extra calories to fuel both their sports performance and their growth. Depending on how active they are, teen athletes may need anywhere from 2,000 to 5,000 total calories per day to meet their energy needs. After taking this course, you will learn the skills that can help you to create and manage a regular nutrition program for the best exercise performance. Every week students will be required to answer weekly questions posted in the classroom, review the lesson videos which will be uploaded on YouTube, and answer the assigned homework This class will be presented using PowerPoint and the course outline will be as followed: Note: Your learner will not miss any content by “enrolling late”! This means there will be videos waiting for your learner and they can get started right now! Week 1: Introduction to Sports Nutrition Athletic Assessment Training Diet Effects of Poor Nutrition Sports Nutrition: Who Delivers (video) Eating a balanced diet All about macronutrients (carbs, fats, and proteins) Macronutrient worksheet activity Fats and Proteins worksheet activity Macronutrient quiz Week 2: Micronutrients What are the vitamins and minerals and their role and function, food sources Common micronutrient deficiencies Micronutrient quiz and activity Week 3: Creating a Healthy Meal Plan Creating a Healthy Meal Plan Effects on the Media Video: How to navigate the grocery store Healthy Meal Planning What to eat for an easy, moderate, or hard workout day 10 tips for a great plate Importance of eating breakfast Protein recommendations for athletes Healthy breakfast lunch, snack, and supper options Analysis of a food advertisement, design your own meal plan Week 4: Nutrient Timings Pre-meal nutrition Video: What to eat before a game During game time nutrition Post recovery nutrition Benefits of Snacking Handout: Evaluate your own nutrition take pre, during and post-event ABCs of Snacking Week 5: Hydration Why is it so important to stay hydrated? Video: What color is your urine How do humans lose water what happens to your body during dehydration Video: The effects of dehydration on athletes Hydration Plan Calculate: How much water do you need Tips on drinking Fluid replacement What is hyponatremia? Can you drink too much water? Milk as a fluid replacement? Soda and energy drinks Problems with energy drinks Alcohol and energy drinks Energy vs sports drinks Healthy alternatives to boost energy (food, sleep etc) Week 6: Digestion and Metabolism Factions about Digestion Mechanical vs Chemical digestion organs of the digestive system video: digestion system experiment What is metabolism? Factors that influence our metabolism BMR VS RMR Digestion and Metabolism activity Week 7 How to read a food label Tips on how to read a food label Junk Food detective in-class discussion Homework: Rate my snack activity, food labeling activity Week 8: Fad Diets What are fad diets? The scary truth on fad diets How to spot fad diets A look at various fad diets (1800-2021) The impact of fad diets on fitness and athletic performance. Week 9 Muscle energy systems ATP: The Energy in muscle cells Anaerobic energy systems Aerobic energy systems Macronutrients as a fuel source Daily energy needs Week 10: The science of building muscle What makes muscles grow Why do people strength train Pros of weight training Training goals Methods and types of training What is your Vo2 max Muscle fibers explained Heavy vs lightweight What is time under tension Why breathing is important Principals of exercise Applying exercise principals What is training to failure Factors involved with building mass Dos and Don'ts of weight training Free weights vs Machines Week 11: How to create your own fitness program Goal setting: long term vs short term goals Assessing your own fitness level Principals of exercise Warm-up, conditioning, cooldown phases of the workout What is functional training Week 12: Body image and staying healthy for sports
Learning Goals
Analyze the importance of macro-and micronutrients (nutrients) in choosing nutritious foods for an athlete.
Analyze the impact of exercise-related anemia on an athlete’s fitness.
Examine the relationship between nutrition and physical performance
Describe both the process of digestion and metabolism
Determine factors that influence an athlete’s health, fitness, and sports performance.
Evaluate the impact of lifestyle choices on the physical performance of an athlete.
Syllabus
13 Lessons
over 12 WeeksLesson 1:
Introduction to Sports Nutrition
Training Diet
Effects of Poor Nutrition
Eating a balanced diet Lesson 2:
Macronutrients
Understanding fats, carbs and proteins Lesson 3:
Micronutrients
What are the vitamins and minerals and their role and function, food sources
Common micronutrient deficiencies Lesson 4:
Creating a Healthy Meal Plan
Creating a Healthy Meal Plan
Effects on the Media
Healthy Meal Planning
What to eat for an easy, moderate, or hard workout day
10 tips for a great plate
Importance of eating breakfast Other Details
Supply List
A calculator will be needed in week 3 and week 7, pen/pencil, binder
External Resources
In addition to the Outschool classroom, this class uses:
Sources
You do not need to purchase any resources. All handouts and worksheets will be provided to the learner.
Joined August, 2019
4.9
226reviews
Popular
Teacher expertise and credentials
1 teacher has a Bachelor's degree
Bachelor's Degree in Nutrition Sciences from Mount Saint Vincent University
About Us
Welcome to Happy Kids Nutrition Academy, where we empower children through engaging and interactive nutrition education! Our focus is on teaching young minds about the importance of nutrition, healthy eating habits, and making informed food choices. We offer a variety of classes that cover topics such as balanced meals, understanding food labels, the role of nutrients, and how to foster a positive relationship with food.
Our Philosophy
At Happy Kids Nutrition Academy, we believe that knowledge is the key to lifelong wellness. Our philosophy centers around evidence-based nutrition principles, creativity in learning, and fostering an environment where children can thrive. We aim to instill healthy habits that will last a lifetime, emphasizing the role of food in overall health and happiness.
Meet the Team
Erin Madden, Founder and Chief Executive Officer
Erin Madden is the visionary founder and CEO of Happy Kids Nutrition Academy. With over a decade of experience in the nutrition and fitness industry, she holds a Bachelor’s degree in Applied Human Nutrition from Mount Saint Vincent University. Erin is passionate about the impact of nutrition on health and well-being, and her enthusiasm is infectious. Outside of leading the academy, Erin enjoys CrossFit, swimming, hiking, and exploring international cuisines, especially Thai food. She also has a soft spot for chocolate!
Randi Scherer, BS in Exercise Science and Nutrition
Randi is a dedicated educator with a Bachelor’s degree in Exercise Science and Nutrition from Montclair State University. She is committed to empowering children to develop healthy eating habits and a lifelong relationship with wellness. Randi creates a fun, supportive learning environment that promotes physical, emotional, and mental growth, ensuring that every child feels valued and encouraged to make informed health choices.
Yue Li, RD, MSc AHN (c)
Yue Li is a passionate advocate for nutrition education and a registered dietitian with a Master’s degree in Applied Human Nutrition. Her extensive experience working with diverse age groups equips her to inspire healthy habits in children and adults alike. Yue believes that understanding nutrition is essential for overall well-being, and she is dedicated to empowering young minds with the skills to build positive relationships with food.
Christopher Sahota
As a Sports Coach and Educational Assistant, Chris plays a vital role in engaging students in physical fitness and nutrition. His background in adaptive sports allows him to create inclusive activities tailored to meet the needs of all learners. Chris is dedicated to providing motivational support that helps children develop important life skills.
Something Fun!
At Happy Kids Nutrition Academy, we believe that learning about nutrition should be an adventure! That’s why we host themed educational events, like “Nutrition Exploration Day,” where kids can discover new foods, learn about different cultures, and participate in fun challenges that reinforce healthy habits. We make nutrition education exciting and memorable!
Join us on our mission to inspire healthy habits and support the next generation of happy, healthy kids!Reviews
Self-Paced Course
$25
weekly or $300 for all content13 pre-recorded lessons
12 weeks of teacher support
Choose your start date
1 year of access to the content
Completed by 58 learners
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Ages: 12-17
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