Introduction

Welcome message with an overview of the material.

Course Instructions & Navigation

Watch this video on how to navigate the course and recommendations on the order of topics.

Nutrition Fundamentals

Before we get into talking about eating for health, performance or weight loss it's good to have a some basic understanding of nutrition. The two ebooks below will provide you with a solid understanding of the fundamentals of nutrition.

Is There a Perfect Diet?

There is no one-size-fits all diet. There are commonalities between different diets that you should strive to follow when devising your own personalized diet.

Macronoutrients

The basics of the three macronutrients.

Macro Cheat Sheet

Handy infographic that allows you to quickly scan different foods and their macronutrient profile.

Protein

Key information you need to know about protein.

Fats

Key information about fat.

Carbohydrates

Key information about carbohydrates. More detail is provided in other lessons about carbs as they are an important macronutrient for endurance athletes.

Carb Metabolism

How your body processes, stores and uses carbohydrates.

Sugar

Quick video discussing the idea of sugar addiction.

Fructose

Fructose is unique in how the body processes it compared to other sugars.

Water

Some key information about this vital substance.

Micronutrients

Information about vitamins, minerals and other micronutrients.

Baseline Assessment

Take a look at your current diet to find out areas you could improve.

Setting the Foundation

Learn simple steps you can take to set the cornerstones for a healthy diet.

Beyond Macro & Micronutrients

This lesson discusses compounds that are important to your overall health.

Improving Your Diet Quality

Learn simple steps you can take to improve the quality of your diet.

Moderating Alcohol Intake

Some useful tips to help you moderate alcohol intake.

Fueling Guide

Watch the video and download the guide to learn what to eat before, during and after exercise.

Pre and post workout nutrition

More details about what to eat before and after training.

Marathon Fueling

This lesson discusses some specifics about fueling for the marathon.

Fueling for Ultramarathons

This lesson goes into more detail about fueling for ultra-endurance events.

GI Distress

Some athletes struggle with gut issues in training and racing. This video explains some things you can do to help.

Hydration & Training in the Heat

Learn how to deal with the heat and stay hydrated both day to day and during exercise.

Fueling & Hydration Product Guide

This guide outlines the key things to look for when choosing fueling and hydration products.

Supplements for Health & Performance

Learn which supplements can help your regular diet to improve your health and your performance.

Cramping

A more in depth look at cramping during exercise.

Fasted Training

Some thoughts around training in a fasted state.

Losing weight and endurance training

This lesson discusses how to lose weight while still eating enough to support your endurance training.

Mindful Eating

This lesson teaches you how to become more mindful with your eating.

Macro Calculator

This lesson walks you through using the macro calculator to determine your daily macro and calorie amounts.

Caffeine Intake & Carb Loading Calculator

This lesson shows you how to use the caffeine and carb loading calculator.

Sweat Rate Calculator

Calculate your sweat rate to get a better idea of how much you should be hydrating during your long workouts.

Pace Heat Adjustment Calculator

This calculator shows you how much to slow your pace down when running in hot weather.

Meal Prep Made Easy

Learn how to plan and prep your meals simply and easily.

How to Make the Perfect Meal

Simple steps you can take to make any meal nutritious and healthy.

Food Shopping Made Easy

Learn a simple method to make your food shopping easier.

Improving Your Kitchen & Cooking Skills

Getting more adept in the kitchen will give you more control over your nutrition.

Cooking Tips for Different Foods

Tips to help you cook some popular foods and using some popular spices.

Delicious Recipes

Download the recipe books below to add some new recipes to your weekly meals.

2023 Recipes 1

2023 Recipes 2

2023 Recipes 3

2023 Recipes 4

2023 Recipes 5

Sports nutrition for women

This lesson summarizes the nutritional recommendations for women.

Plant Based Diets

Plant-based diets are a healthy alternative but make sure you cover all your nutritional bases.

2023 Plant Based Recipes

15 easy, healthy and tasty plant based recipes, including: breakfast, lunch, dinner, treat and smoothies.

Bonus Plant Based Recipe Book

15 more plant based recipes for you to enjoy.

Nutrition for Masters Athletes

For athletes over 50 years of age there are some nutrition considerations they should be aware of.

Recovery Techniques

Learn what strategies and techniques to use to enhance your recovery from training. But be careful not to "over-recover".

Importance of Sleep

Along with nutrition, sleep is your most important recovery tool. Use this guide to improve your sleep if you have problems getting quality sleep consistently.

IBS & FODMAP Diet

Learn about the FODMAP diet and how it can help with symptoms of IBS (irritable bowel syndrome). Following a low FODMAP diet can also help with GI issues during exercise.

Bonus Recipe Books

Here are more recipe books for you to enjoy filled with breakfasts, lunches and dinners.

Course References

Thank you for enrolling in my course. I hope you found all the resources helpful with your training and I wish you all the best of success!