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Course DisclaimerAll information in this course is intended for educational purposes and is based on current nutritional
guidelines for healthy people. Neither the Shaw Academy nor its employees warrant that the course will be
error-free. Shaw Academy does not take into account your personal circumstances and the information
provided in this course is in no way medical advice, nor is it a substitute for professional advice, diagnosis,
and treatment of any disease or condition. You should consult your physician or health care practitioner
before beginning any nutrition or exercise programme. Any application of the recommendations or use of
the information within this course is at your discretion and sole risk, and you specifically waive any right to
make any claim against the Shaw Academy or its employees as the result of the use of such information.
Providing people with nutritional advice is both rewarding and challenging. You must be aware of the risks
of providing nutritional advice to others. Shaw Academy accepts no responsibility for your actions or advice.
With ever changing information in the field of nutrition you understand and accept that it is your
responsibility as the student to remain up to date with recommended nutritional guidelines by carrying out
ongoing study. You agree to always provide information based upon scientific research and government
accepted nutritional guidelines. The Shaw Academy does not assume any liability for the information
provided herein. This course does not provide you with the right to call yourself a registered Dietitian as this
is a protected title which requires university level study. It is your responsibility as the student to familiarise
yourself with laws regarding nutrition titles within the country where you will be working. Upon completion
of this course you will be qualified to provide general healthy eating advice and weight loss advice in line
with current recommended nutritional guidelines. By undergoing Shaw Academy’s Personal Nutrition course
you agree to terms of this disclaimer.
Meet the Nutrition Educators
➢ Michelle Loughlin- BSc Dietetics, Registered Dietitian,
Head of Nutrition Education
➢ Laura Kealy-BSc Biopharmaceuticals and applied
biology, MSc Human Nutrition, Registered Associate
Nutritionist
➢ Stacy Machesney- BSc Physiology of Science, MSc Public
Health nutritionist, Registered Nutritionist
➢ Eoin – ITEC personal trainer, American College of Sports
Medicine- personal trainer, Irish Institute of Nutritional
Health, Nutritional coach
➢ Dean- course support
We know learning can be difficult…we are here to help!
Let’s Recap- Lesson 7
➢Often we know what we need to do in order to change but
we don’t do it
➢We need to be aware of our bad habits
➢ It is possible to break bad habits but not immediately…it
takes time
➢There are many barriers which prevent us from changing-
lack of time, lack of motivation etc.
➢We can take action to overcome these barriers
➢Psychology is an important part of adapting new lifestyle
behaviours
➢ If you are having trouble implementing change, you should
be looking at incorporating SMART goals
Behavioural Change and SMART Goals
Diet, Exercise and Sports Nutrition
What is physical activity
What are the benefits of physical activity
How much should you be doing?
Exercise and weight loss
How to incorporate exercise into your lifestyle
Introduction to sports nutrition
What nutrients do you need more of when very active
Sports supplements- pros and cons
Tonight We Will Be Covering:
What are students saying on Twitter
Risk of Not Being Aware of Benefits of
Exercise● Good nutrition should go hand in hand with a good
exercise regime
● Each of them complements the other
● There are so many benefits to exercise and not exercising
is one of the leading causes of poor health
Physical InactivityIdentified by WHO
as 4th leading risk
factor for global
mortality
Physical Activity V Exercise
Physical Activity:
Any body movement that burns
calories, whether for work, daily
chores or commute.
Exercise:
Sub-category of physical activity
Planned, structured and repetitive
activities aimed at improving physical
fitness and health
Vs
Benefits Of Physical Activity
Physical
Emotional
Mental
Physical Benefits
Helps control weight
Boosts metabolism
Improves energy levels
Strengthens body and
improves posture
Health Benefits of Exercise
Improves cholesterol levels Reduces bad cholesterol
Increases good cholesterol
Decreases risk of CVD Keeps blood flowing smoothly
Improves: Type 2 Diabetes
Metabolic syndrome
Depression
Certain Cancers
Arthritis
Stroke
Osteoporosis
Exercise and BMR
Muscle burns more calories than fat
Increasing your muscle mass- means faster
metabolism, even at rest
Studies show strength training builds muscle
effectively and increases BMR
Mental Benefits of Exercise
Relieves Stress
Improves mood
Treats mild
depression
Improved
confidence and
self-esteem
Improves sleep
Decreases risk of
dementia and
Alzheimer's
disease
Why Are We So Sedentary??
Rise of modern lifestyle
Desk bound jobs
Less opportunities to be
active
Increased use of cars
More sedentary
entertainment
Cinema, video games,
TV, computers
Other Excuses
It is too
hardI don’t
have
time
I am
too fat
I am too
old
I am too
tired
Who Do You Want To Be??
OR
Recommendations for Physical Activity
Children
aged 5-17
Recommended Levels Of Physical
Activity For Health
What counts: Play
Games
Sports
Transportation
Recreation
Physical Education
Planned exercise
Why is it
important? Improve
cardiorespiratory
and muscular fitness
Build strong bones
Reduced anxiety
and depression
Improve
cardiovascular and
metabolic health
biomarkers
How much? At least 60 minutes
moderate to vigorous
intensity activity/day
>60 minutes/day leads
to greater health
benefits
Most should be
aerobic (moderate
activity). Include
vigorous activity 3
times/week
Children
aged 5-17
Adults 18-
64
Adults
Activity Recommendations
Mix
of
both
75mins vigorous-intensity aerobic activity + muscle
strengthening 2+ days
OR 150mins moderate- intensity activity + muscle strengthening
on 2+ days
Adults 18-
64
Activity Recommendations
Adults 64 +
Benefits:Improve
cardiorespiratory
and muscular
fitness, bone and
functional health,
and reduce the
risk
of NCDs,
depression and
cognitive decline
Follow activity
guidelines for
adults or if
unable, be as
physically active
as possible
Same
guidelines
as 18-64
years
Types of Exercise
MODERATE
Aerobic• Brisk walking
• Water aerobics
• Cycling (on level
ground, no hills)
• Doubles tennis
• Pushing a lawn
mower
• Hiking
• Skateboarding
• Rollerblading
• Volleyball
• Basketball
VIGOROUS
Aerobic• Jogging
• Running
• Cycling- fast or on
hills
• Singles tennis
• Football
• Rugby
• Skipping rope
• Hockey
• Aerobics
• Gymnastics
• Martial arts
Strength
Training• lifting weights
• working with
resistance bands
• doing exercises
that Use your body
weight for
resistance, such as
push-ups and sit-
ups
• Heavy gardening,
Digging and shovell
ing
• Yoga
150mins + 2 days 75mins
Want To Make Weight Loss Easy?
Exercise and Weight Loss
Don’t overestimate role of exercise in weight loss
Exercise helps to create and energy deficit
Keeps you positive and in good mood
Effective at preventing weight gain and aiding weight
maintenance
Aim 1 hour moderate aerobic exercise 6 days
a week for weight loss!
How Does Activity Prevent Obesity?
Increases Energy Expenditure
Decreases fat around waist and total body fat
Increase muscle mass- increase BMR
Improves mood- less emotional eating and
also motivates people to stick to their weight
loss plan
Calories Burned Through Exercise
Tips to Increase Your Physical Activity
1) Make Exercise Fun
Making exercise
Fun +
Doing something you enjoy
= More likely to
continue it
Tips to Make Exercise Enjoyable
Listen to music
Join an
exercise club
or dance class
Play a sport
you love!
Exercise with a
friend
Get outdoors
Challenge
yourself to
competitions
DO SOMETHING
YOU LOVE
Walk your dog
Move More Every Day
• Take the stairs instead of lift
• Get off the bus 1 or 2 stops earlier
• Spread your exercise over the day: 2 x 15 or 3 x 10
minutes
• Dance to your favourite song
• Walk on the treadmill as you watch TV
• Need something from the shop…WALK!!
• Walk or cycle to work
• Go for a 15 minute walk on your lunch, before
breakfast or after dinner
• Go for a walk with a friend instead of phoning them
• Housework & Gardening
Plan and Prepare!!
1. WHY?? Determine your motivation. Do you
want to lose weight, be fitter, more toned,
learn a skill?
2. WHO?? Exercise alone, with a friend, join a
group or class?
3. WHAT?? Walking, cycling, dancing? What do
you enjoy doing?
4. WHERE?? In the park, at home, on the way
to work?
5. WHEN?? When are you free to exercise?
Before or after work? On your lunch break?
6. HOW?? How can you REALISTICALY fit it
into your lifestyle?
Introduction to Sports Nutrition
Carbohydrates
Provided by carbohydrate
Essential fuel for athletes
50-60% of diet Carbohydrates
Refined carbohydrates can be used to top up
your energy during exercise
Extra calories only needed if you are doing
regular VIGOROUS exercise
Don’t overestimate how many calories you are
burning via exercise
If you want to lose weight don’t increase your
carbohydrate consumption!!
How Much Carbohydrate Do I Need?
Exercise RDA Carbohydrate
Light activity (3-5 hours a
week)
4-5g per kg body
weight/day
Training 60-90mins/day 5-7g per kg body
weight/day
Training >90-120mins/day 7-10g per kg body
weight/day
Example:
Tom is 75kg and he goes running for 60mins daily:
5 x 75 = 375g CHO/ day…375 x 4Kcals = 1500Kcals in carbohydrate
Tracey is 60kg and she jogs 4 times a week (total 3.5 hours):
4 x 60kg = 240g CHO/day..240 x 4 = 960Kcals in carbohydrate
*Exercise increases your calorie requirements
Glycaemic Index
Tip:
Topping up low or empty glycogen stores after
prolonged or high intensity exercise is essential to
guarantee adequate stores for your next session.
Consume a high glycaemic index snack (providing
1g of carbohydrate per kg body weight) within 2
hours, or within 30 minutes if you plan to exercise
again within 8 hours
Choose Healthy Carbohydrates
Eat mostly:
Whole grain
breakfasts
Porridge
Potatoes, wholegrain
pasta and rice
Cous cous, noodle
Oatcakes
Sweet potato
Root Vegetables
Fruit
Popcorn (unsalted)
Eat seldom:
Jam
Honey
Desserts
Fizzy drinks
Sports gels and
bars (unless
extremely active)
Biscuits
*Watch fat content
of refined
carbohydrates
Protein
Most of us already eat too much protein
Needs easily met via healthy balanced diet
Eat protein regularly throughout day
High protein foods- red meat, chicken, fish, eggs,
cheese, milk, yoghurts, nuts and pulses
Including foods with 2g of Leucine immediately
after exercise will maximize muscle growth (e.g.
600ml semi-skimmed milk, 120g of beef, poultry or
seafood).
Protein Requirements
Population protein requirement g/kg/day
Normal activity levels 0.75-1
Elite male endurance athletes 1.6
Moderate-intensity endurance
athletes (exercising 4-5 times a
week for 45-60mins)
1.2
Recreational endurance athletes
(exercising 4-5 times per week for
30 min)
0.8-1
Football/team sports 1.4-1.7
Strength/ power athletes 1.5-1.7
Female athletes Approx. 15% less than males
Post Training ProteinResearch suggests
protein after a
heavy/strenuous
training session is
beneficial
0.2g/kg
body
weight
Food Protein (gs)
1 slice turkey/ ham/ chicken 7g
1 natural yoghurt (125ml pot) 6
Small tin tuna (100g) 19
2 low fat fruit yoghurts (125ml) 11g
1 egg 7
40g peanuts 10
500ml Lucozade recovery 18
Work it out:
My weight
is:….kg
My Protein
requirements
are …..g
Snacks For Sportspeople
50g Carbohydrate
and 10g protein for
after work out
250-350ml of milkshake or fruit smoothie
2 x 200g tubs of fruit-flavoured yoghurt
Bowl of breakfast cereal and milk
200g tub of fruit-flavoured yoghurt topped with 1 cup of breakfast
cereal
250g tin of baked beans or spaghetti plus 2 slices of bread
1 sandwich including cheese/meat/chicken in filling plus one
piece of fruit
1 tub of fruit flavoured yoghurt and a cereal bar
2 crumpets with a thick spread of peanut butter
250g (large) baked potato with cottage cheese or grated cheese
filling
150g thick crust pizza
Some sports bars (check labels) or Liquid meal supplements
(check labels)
Too Little Or Too Much Protein
Not enough protein:
Decrease in muscle mass
Longer recovery time
Depressed immune system
Too much protein:
Increased excretion of calcium in the urine
Increased protein as fuel
Weight gain
High fat diet
Replaces other foods in the diet
No evidence that >2g protein/kg body weight is beneficial
Put Theory Into Practise Decide do you want to lose weight or maintain weight
Multiply BMR x activity level- estimated energy
requirements (if very active energy requirements will be
higher)
How much Carbohydrate do you need? Choose your
activity level. Multiply the corresponding CHO g x body
weight in kgs
Multiply CHOg x 4kcals = energy from carbohydrates
How much protein 0.75g x body weight= Protein gs/day
Protein gs x 4kcals = calories from protein/day
Fat <35% total energy
Follow Food Pyramid and Calorie Count if you want to
lose weight
NB Make sure you meet energy and protein
requirements
Exercise RDA
Carbohydrate
Light activity (3-
5 hours a week)
4-5g per kg body
weight/day
Training 60-
90mins/day
5-7g per kg body
weight/day
Training >90-
120mins/day
7-10g per kg
body weight/day
ExampleKate is 25 and is 50kg. She is a healthy weight and wants to
maintain her weight. She runs 8km 3 times a week and does
weight training twice a week. Work out her requirements.
Energy Requirements (BMR x PAL):
Schofield: (14.8 x kg body weight) + 487
PAL 1.6
(14.8 x 50)+487=1227Kcals x 1.6 = 1963Kcals/ day
Carbohydrates: Activity 3-5times/ week- 3-5g CHO
50kg x 5g CHO = 250g CHO
Protein- 0.75g per kg body weight
0.75g x 50kg = 37.5g protein
Post work out protein snack 0.2g per kg body weight
0.2g x 50 kg = 10 g protein required post work out (see chart)
Fat
Limit fat as
per healthy
eating
guidelines
Choose
unsaturated fat
over saturated
fat
Iron
Adequate intake essential for athletes
Intense training can lead to iron losses
Females have greater requirements then males
Choose foods high in easily absorbable iron e.g. red
meat
Vegetarians and those on weight reducing diets
vulnerable to iron deficiency
Iron deficiency- fatigue, shortness of breath,
weakness….not good for sports!
Fluid Intake
Fluids lost through sweating
Stay hydrated to prevent:
Fatigue
Impaired performance
Drink 300-600ml fluid before exercise
Aim to drink 150-200ml fluid every 10-
15mins when exercising
Drink after exercise to hydrate yourself
Are you drinking
enough?
Weigh yourself
before and after
exercise. Try to
keep weight loss
<0.5kg
Drink 1.5L fluid
for each kg lost
What Should You Drink??
Hypertonic sports drink
Isotonic Sports Drink
Water
Homemade CHO/salt solution
The fitter you are the
more you
sweat….REHYDRATE!
Thirst is a poor
indicator of
dehydration
Calcium
Good sources of calcium:
Low Fat milk
Low Fat yoghurt
Low Fat cheese
Smoothies
Custard
Milk pudding
Calcium enriched soya milk
Tinned fish (with bones)
Green leafy veg
Nuts
Dried figs
Calcium-enriched juice
Sports Supplements
Protein supplements
Usually claim:
Enhanced recovery
Decreased fatigue
Increased muscle mass
Pros
Provide essential amino acids needed to maximise
muscle growth
Portable and convenient
Cons
Expensive
Protein needs can be met through food alone
Whey protein is also found in food- milk, beef, poultry,
seafood
Sports Supplements
Amino Acids
Bought individually or in combination with other ergogenic aids
such Creatine
Claim to stimulate growth hormone and inhibit the breakdown
of muscle
Yet to show any performance enhancement
Not recommended
Large doses >30g per day may negatively affect athletic
performance
Protein and amino acid supplements are no more or no less
effective than food when the athlete’s calorie intake is enough
to increase lean muscle mass
Sports Supplements
Sports gels- concentrated energy
Benefits:
Help delay fatigue and improve endurance performance
Good fuel source for prolonged exercise >90minutes
High calories, not appropriate for calorie restricted diets
Over-consumption- gastrointestinal upset
Sports bars- portable snacks or meal replacements
Contain protein, fat and fibre
+/- herbal additives and/or caffeine
Benefit
Delay fatigue
Sports bars offer a pre or post exercise snack where appetite is
suppressed or other foods are not available
or easily tolerated.
In Conclusion
Everyone should be more active on a daily
basis
Children should aim to be active 1 hour / day
Adults should be active 5 x 30mins/ week
Exercise should be increased for weight loss
Exercise helps to prevent obesity, Type 2
Diabetes, CVD as well as mental health
problems
Diet should be adapted slightly for sports
people
Diet supplements are not necessary for active
people
Elite athletes should consult a sports Dietitian
for more info
Rewards and Benefits
➢Now you should be motivated to get out and get active
➢Now you are aware of the benefits of exercise and how
important it is in combination with good nutrition
➢On the flip side, being active and having a bad diet is
just as bad. You need to make sure you are following a
healthy eating plan if you are active or if you are giving
exercise advice to others
➢ Exercise has so many benefits so get out there and get
moving!
Thanks for your feedback on Twitter
• Those who have attended live will have benefited
the most
• The Ultimate Diet and Nutrition Programme
• Drawn from those who have attended over 50% of the
lessons live or who have watched the recordings
• Let us now reveal who has won
Competition Time !!!!
Try attend all of the sessions live and see your knowledge
grow
Please complete all assignments and case studies
Please complete assignment 8
Recordings are uploaded within 24 hours of the completion of each
live session
You should have received your Student Login details during this
session – please check spam/junk folders
Go to www.shawacademy.com and then the Top Right Hand
Corner – Student Login
Next Steps
➢Understanding Food Labelling
• Yes you might know all of the information
but if you can’t read a food label what
good is it to you??
• Learn about health claims
• Learn about nutrition claims
• Looking at E numbers, sweeteners etc.
Only 2 lessons left- nearly there- please
attend live!!
What is Next- Lesson 9??
Follow Us on Twitter for Updates
Let us know- why would you decide to keep
learning about nutrition- do you think it is
important?
Interact with your fellow students
We tweet under the handle @shawacademyStay involved with the Shaw Academy and your programme of study
www.shawacademy.com
Contact us anytime on:
UK: +44 (0) 207 022 6483
Or my direct dial 00353766036424
Next lesson:
Lesson 9
Food Labelling
Type “INFO” for
more info on
Advanced
Nutrition Course
Monday at 7pm
GMT
www.shawacademy.com
www.facebook.com/shawacademy
Contact us anytime on
UK: +44 (0) 207 022 6483
Keep Learning!
References
WHO Physical Activity
http://whqlibdoc.who.int/publications/2010/9789241599979_
eng.pdf?ua=1
Harvard School of Public Health
http://www.hsph.harvard.edu/obesity-prevention-
source/obesity-causes/physical-activity-and-obesity/
Exercise and Cholesterol
http://www.unm.edu/~lkravitz/Article%20folder/cholesterolN
EW.html
Sports Nutrition
https://www.indi.ie/images/public_docs/25_INDI_Book_(Spo
rt).pdf
http://www.irishsportscouncil.ie/Institute-of-
Sport/Athlete_Zone/Sports_Nutrition_Supplements/
