Sign up HERE. Nutrition for performance focuses on delaying fatigue, speeding recovery, and driving adaptation. Delaying fatigue requires hydration and fuel supply. Recovery must maintain total health and therefore considers all nutrients; just focusing on muscle rebuilding can easily lead to over-training (a depletion in the central nervous, immune and endocrine systems). Adaptation is the body's ability to go beyond simply recovering and actually improve, which result from changes in gene expression. An example of nutrition for improved athletic gene expression is staying hydrated and keeping alcohol intake low to improve testosterone and growth hormone production by 25% or more. Eating for recovery would include protein for rebuilding and slow-digesting carbohydrate to fuel the rebuilding process. In delaying fatigue, faster-digesting carbohydrates are needed, and hydration is not only an issue of fluids but also electrolytes. This course reviews the sports nutrition science and will guide you in applying this information to your own personal program. Sign up HERE.