Nutrition for Sport and Health

Food Science in Sport and Physical Exercise.
Homeostasis and adaptation.

Energy and macronutrients:
. Carbohydrates:
Structure, digestion and intestinal absorption;
Fibers and health,
Gut microbiota: function and modulation by diet and exercise.
Carbohydrate homeostasis:
GLUTs and SGLTs transporters
Hormone function: insulin and glucagon
Glycemic load and glycemic index.
Metabolic differences between fructose and glucose.
.Lipids
Structure, digestion and intestinal absorption.
Fat adaptation in well-trained athletes
Intramuscular triglyceride metabolism in exercising muscle
Metabolic adaptation: nutritional strategies to promoting fat utilization and delaying the onset of fatigue.
.Proteine.
Structure, digestion and intestinal absorption;
Proteins nutritional value;
Protein turnover.
Protein and high quality Weight Loss in Elite Athletes.
Protein recommendations: serving-by-serving basis or daily basis?

. Sports nutrition
The importance of protein for athletes.
Carbohydrate requirements and their influence on glycemia.
Effect of fibres on fatigue: resistant starches
Lipid metabolism and intensity of physical activity.
Feeding before the race: the week before
Feeding before the race: 3-4 hours earlier
Feeding during the race
Feeding after the race

.Sports supplements
Branched Chain Amino Acids (BCAAs)
Creatine.
Caffeine
Beta alanine.
Sodium bicarbonate.
Nitrates

.Hydration
Balance of water supply
Preventing dehydration in sport: osmolarity, absorption rate and gastric emptying.
Hydration schemes for sports practice.
Sport drinks and abuse damage.

Introduction to Dietary Reference Values for Italians LARN 2014
Rationale and definition of the dietary reference values
Scientific approach for identifying the reference values AR, PRI and AI
Extrapolation of reference values in relation to gender and different ages
Food portion and examples
Examples of practical application of the Italian DRVs

Food based dietary guidelines (FBDG) for healthy and balanced nutrition
EFSA's indications for the definition of the national FBDG
The epidemiological data underlying the definition of the Italian FBDG
The evolution of the iconography of the guidelines (from the pyramid to the eat well guide)
A new perspective: the environmental impact of food consumption

The Mediterranean diet
The 9 Mediterranean rules
From the Seven Countries Study to nowadays: analysis of changes in food consumption
Indices of adherence to the Mediterranean diet and their use in nutrition research
Mediterranean diet and health

Vegetarian diet / Vegan diet
Description of the different vegetarian diets
Pro and cons of vegetable-based diets for human health
The vegetarian diet in sportsmen

· Metabolic adaptation to endurance
· Strategies in sport nutrition to support concurrent training (strength + endurance)
· Diet-exercise strategies to manipulate sul availability for training and competition preparation in endurance sport
· Nutritional strategies in team sports