PB Nutrition

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Nutrition

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PB Nutrition

Welcome! Happy to Have You Here!

2 Lessons

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Welcome message with an overview of the material.

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

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The ABC's of Sports Nutrition

12 Lessons

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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.

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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.

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The basics of the three macronutrients.

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

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Key information you need to know about protein.

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Key information about fat.

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

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How your body processes, stores and uses carbohydrates.

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Quick video discussing the idea of sugar addiction.

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

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Some key information about this vital substance.

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Information about vitamins, minerals and other micronutrients.

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Supercharge Your Health

5 Lessons

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

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

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

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

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Some useful tips to help you moderate alcohol intake.

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Peak Performance Fueling & Hydration

10 Lessons

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

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More details about what to eat before and after training.

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This lesson discusses some specifics about fueling for the marathon.

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

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

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

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

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

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A more in depth look at cramping during exercise.

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Some thoughts around training in a fasted state.

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Lean Out to Your Ideal Racing Weight

2 Lessons

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

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

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Easy Peasy Calculators

4 Lessons

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

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

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

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

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Meal Prep Like a Pro

5 Lessons

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

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

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Learn a simple method to make your food shopping easier.

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

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

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Delicious & Nutritious Recipe Books & Videos

6 Lessons

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

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Bonus 1: Eat Like a Girl

1 Lesson

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This lesson summarizes the nutritional recommendations for women.

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Bonus 2: Plant Power

3 Lessons

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

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

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15 more plant based recipes for you to enjoy.

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Bonus 3: The Ageless Athlete

1 Lesson

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

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Bonus 4: Recover Like a Boss

2 Lessons

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

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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.

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Bonus 5: Bulletproof Gut

1 Lesson

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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.

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Bonus 6: More Delicious & Nutritious Recipe Books

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

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Final Thoughts

1 Lesson

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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!

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About the teacher

Curb Ivanic

Curb is a performance running coach with 20+ years experience working with athletes of all levels.

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