99710 - Sport Nutrition and Supplements

Learning outcomes

Acquire knowledge on the role of nutrients in promoting sports performance, with particular attention to their distribution in relation to the activity carried out, schedules and training periods. Acquire knowledge about supplements and their use in sports.

At the end of the course the student:

• knows the main needs in terms of macro and micro-nutrients of amateur and professional sportsmen in relation to the type and frequency of the activity carried out.
• will be able to understand the mechanism of action and the rationale for use of the main food supplements used in sports.

Course contents

1. Introduction to Sports Nutrition

• Role of nutrition in the athlete’s training programme.
• Relationship between diet, health, exercise adaptation, recovery and performance.
• General principles for developing an individualized nutrition plan for athletes and physically active individuals.

2. Macronutrients, Energy Metabolism and ATP Production

• Overview of energy metabolism applied to physical exercise.
• Aerobic and anaerobic energy systems; role of ATP and energy substrates in muscle contraction.
• Use of carbohydrates, lipids and proteins according to exercise intensity, duration and training status.
• Glycogen metabolism, lactate and the Cori cycle.
• Energy availability, body composition and introduction to risk conditions such as low energy availability and RED-S.

3. Carbohydrate Requirements in Athletes

• Role of carbohydrates as an essential energy source for moderate- and high-intensity exercise.
• Muscle and liver glycogen: synthesis, storage, utilization and performance-limiting factors.
• Daily intake recommendations according to training load.
• Carbohydrate intake before, during and after exercise; restoration of glycogen stores.
• Carbohydrate periodization strategies and their practical application in different sporting contexts.

4. Protein Requirements in Athletes

• Functions of proteins in the athlete’s diet: protein turnover, muscle protein synthesis, recovery and training adaptation.
• Essential amino acids, BCAAs and the role of leucine in the regulation of protein synthesis.
• Protein requirements in relation to endurance sports, strength/power sports, body composition and training phase.
• Quality of protein sources, animal and plant proteins, daily distribution and timing of intake.

5. Lipid Requirements in Athletes

• Role of lipids in the body: energy source, cell membranes, absorption of fat-soluble vitamins and essential fatty acids.
• Lipid metabolism during low-, moderate- and high-intensity exercise.
• Daily lipid intake, fat quality and relationship with dietary periodization.
• Low-carbohydrate diets, nutritional ketosis and train-low/compete-high strategies: potential benefits and limitations.
• Lipid intake before and after training/competition and possible effects on carbohydrate availability, amino acid availability and performance.

6. Fluid and Electrolyte Requirements

• Total body water, fluid compartments and homeostatic control of blood volume and body water.
• Terminology: euhydration, hypohydration, dehydration, rehydration and hyperhydration.
• Effects of dehydration on performance and thermoregulation.
• Assessment of hydration status: changes in body weight, urine colour and specific gravity, thirst and other practical indicators.
• Sweat composition, electrolyte loss, estimation of sweat rate and replacement strategies.
• Hypotonic, isotonic and hypertonic drinks; practical recommendations for fluid intake before, during and after exercise; introduction to exercise-associated hyponatraemia.

7. Vitamins and Minerals of Particular Interest for Athletes

• General role of micronutrients in health and performance.
• Vitamin D: metabolism, sources, sun exposure, musculoskeletal and immune function, risk factors for insufficiency in athletes.
• Iron: metabolism, oxygen transport, ferritin, anaemia and iron deficiency in athletes.
• Factors affecting iron status in athletes.

8. Supplementation in Sport

• Definition of ergogenic aid and classification of supplements according to scientific evidence.
• Reasons for supplement use: correction of deficiencies, convenience, recovery, performance and body composition.
• Risk/benefit assessment of supplement use in sport: efficacy, side effects, cost, product quality, contamination and inadvertent doping.
• Main supplements with evidence of efficacy in specific contexts: protein supplements, caffeine, creatine, beta-alanine, nitrates and sodium bicarbonate.
• General indications on use, limitations, contraindications and need for individualization.
• Control tools and good practices: the WADA Prohibited List and third-party certifications to reduce the risk of contamination.

Readings/Bibliography

 

Teaching methods

The course is delivered in a blended format through in-person lectures, simultaneously streamed online, with the support of PowerPoint presentations, guided discussion of applied case studies and analysis of practical examples.

During the lectures, the biochemical and physiological foundations required to understand nutritional recommendations in sport will be reviewed.

Examples will be provided for calculating energy, macronutrient, fluid and electrolyte requirements in relation to different athletic profiles.

At the end of some lectures, quizzes or interactive tools may be used to assess students’ understanding of the topics covered.

PDF slides and any additional scientific articles for further study will be made available in the course Virtuale space.

Lectures may be recorded according to the procedures established by the University.

Assessment methods

The assessment is designed to verify students’ knowledge of the principles of sports nutrition, their ability to apply nutritional recommendations to typical athletic profiles, and their ability to critically evaluate the use of supplements in sport.

• Compulsory written test: an EOL test consisting of 31 multiple-choice questions covering all topics addressed during the lectures. The assessment is graded on a 30-point scale; the maximum mark is 30 with honours, awarded when all questions in the test are answered correctly.
• Optional project: preparation of a nutritional plan for a typical athlete profile assigned by the lecturer. The project allows students to apply the knowledge acquired to a practical case, taking into account energy requirements, macronutrients, hydration, nutritional timing and the rational use of any supplements.
• Project assessment: up to 3 points may be awarded for the project and added to the result of the written test. The student must present and discuss the plan in person using a digital presentation lasting no more than 10 minutes.
• Project submission: the plan must be sent to the lecturer according to the procedures and deadlines communicated in the course Virtuale space, and in any case before the written test.
• Registration: students must register via AlmaEsami in order to take the exam.

AI can be a useful tool to support individual study through further exploration, summaries, and self-assessment activities. With regard to learning assessment, the use of AI is prohibited during in-person examinations. Any use of AI constitutes a violation of academic integrity.

Students with learning disorders and\or temporary or permanent disabilities: please, contact the office responsible (https://site.unibo.it/studenti-con-disabilita-e-dsa/en/for-students) as soon as possible so that they can propose acceptable adjustments. The request for adaptation must be submitted in advance (15 days before the exam date) to the lecturer, who will assess the appropriateness of the adjustments, taking into account the teaching objectives.

Teaching tools

The following materials will be made available in the course Virtuale space to support teaching activities:

• the slides used during lectures, in PDF format;
• scientific articles, position stands, and national and international consensus documents on the topics covered;
• additional study materials on nutritional recommendations for athletes, hydration, nutritional timing, and the use of supplements in sport;
• any worksheets, tables, or practical examples for calculating energy, macronutrient, fluid, and electrolyte requirements;
• materials useful for carrying out the optional project, including possible typical athlete profiles, operational guidelines, and criteria for preparing the nutritional plan;
• self-assessment quizzes.

Interactive tools may also be used for ongoing assessment of students’ understanding of the topics covered. Lectures may be recorded and made available according to the procedures established by the University.

Office hours

See the website of Cristina Angeloni