StretchLearn Course

Eat to perform — not just to fill up

Master nutrient timing, recovery nutrition, and supplement science for real athletic results.

Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

Sports nutrition is not about eating less or more — it is about eating right for the demands you place on your body. This course translates current sport science into practical fuelling strategies you can apply immediately, whether you train three times a week or twice a day. You will leave with a structured nutrient-timing framework, a personalised pre- and post-workout meal plan template, and a clear-eyed view of which supplements have genuine evidence behind them.

Learning Outcomes

What the learner should be able to understand, build, or execute.

Explain the roles of carbohydrate, protein, and fat in fuelling and recovering from exercise

Calculate individualised daily protein and carbohydrate targets using bodyweight-based formulas

Design pre-workout meals and snacks timed to match training intensity and duration

Apply the post-workout anabolic window concept with realistic meal timing strategies

Evaluate the evidence base for creatine, caffeine, beta-alanine, and other common supplements

Build a weekly fuelling plan that balances training days, rest days, and real-life constraints

Curriculum Preview

Inside the curriculum: a structured path from fundamentals to execution.

Preview the course structure, see how the modules build on one another, and understand the path this program is designed to take you through.

Module 1

Module 1: Macronutrients and Energy for Exercise

Understand how carbohydrates, proteins, and fats each contribute to exercise performance and learn to calculate practical daily targets based on training volume.

3 lessons

Carbohydrates — The Primary Exercise FuelContent · 45 min

Preview Enabled

Protein — Building and Repairing MuscleContent · 45 min

LMS Access

Fat, Hydration, and Total Energy BalanceContent · 45 min

LMS Access

Module 2

Module 2: Pre-Workout Nutrition

Design pre-training meals and snacks that maximise energy availability, minimise GI discomfort, and sharpen mental focus for the session ahead.

3 lessons

The Pre-Workout Window — What Science Actually ShowsContent · 45 min

LMS Access

Building Your Pre-Workout MealContent · 45 min

LMS Access

Caffeine and Pre-Workout PerformanceContent · 45 min

LMS Access

Module 3

Module 3: Post-Workout and Recovery Nutrition

Maximise the anabolic and glycogen-repletion window after training with evidence-based recovery nutrition strategies timed to training intensity and frequency.

3 lessons

The Anabolic Window — Separating Myth from MechanismContent · 45 min

LMS Access

Glycogen Repletion — Recovering for the Next SessionContent · 45 min

LMS Access

Building a Complete Recovery Meal StrategyContent · 45 min

LMS Access

Module 4

Module 4: Supplements — Evidence, Dosing, and Red Flags

Evaluate the most widely used sports supplements against their actual evidence base, learn practical dosing protocols for the credible options, and identify products to avoid.

3 lessons

Creatine — The Most Validated Supplement in Sports ScienceContent · 45 min

LMS Access

Beta-Alanine, Nitrates, and the Tier 2 SupplementsContent · 45 min

LMS Access

Protein Powders, Red Flags, and Building a Supplement StackContent · 45 min

LMS Access

Built for Application

A complete learning path, not a one-off inspiration hit.

This program is designed around progression: focused lessons, structured modules, applied resources, assessments, and a course rhythm that turns information into usable capability.

sports nutritionnutrient timingproteincarbohydratespre-workoutpost-workoutsupplementsrecovery nutrition