Ty Schoffstall

Human Performance
Background
Schoffstalls Sports Nutrition
Age Group: College Student Athletes
Topic: Nutrients/ Calories
Setting: College Campus
Session #1
Introduction
The first lesson that this course will go over will be the general
info on nutrients and then eventually go into calories. Values of
different caloric values and the basics of fats, carbs and proteins will be
discussed. Also throughout the class true or false will be discussed and
answered for participation points during the class. I feel that this is an
important part of class so there is a set base lase of knowledge about
the topic before more in detail topics are brought up about sports
nutrition.
Goals
1. Students will increase their knowledge on caloric values.
2. Student Athletes will develop an understanding on how to
correctly determine the caloric values of foods given their nutrition
content.
Objectives
1. At the conclusion of the lesson the student will be able to score a
70% or higher on a context quiz.
2. At the conclusion of the lesson students will be able to correctly
identify carbohydrates, fats and protein from a given food label.
Initiation
To open the class there will be an open discussion on the
definition of a nutrient, and whatever thoughts the students have
about in the intake of nutrients and calories. This will also give me a
base knowledge of what the students have on the details into the topic
about to be discussed.
Content Outline

IV.

Content
Method
Time
Initiation
Class discussion 15 minutes
Nutrients
Lecture
10 minutes
-define them
Fats
Lecture
10 minutes
Intake
4 calories p.
gram
carbohydrates
Lecture
10 minutes

V.

proteins

I.
II.
III.

VI.

Lecture

10 minutes

Materials
Chalk board, notes,
chalk
Chalk board, chalk,
notes
Chalk board, chalk
Notes
Chalk board, chalk,
Notes

Culmination Class discussion Time left

Content Core
Initiation
o Open class with discussion on nutrients
o Incorporate calories into class
o Questions will be asked and answered on the topic

Nutrients
o Definition of a nutrient
o How the body uses nutrients
How they are broken down
The six main groups of Nutrients
Proteins
Carbohydrates
Fats
Vitamins
Minerals
Water
o Explain which nutrients do what functions in your
body that make life functions happen
o Examples will be given of each type of nutrient
Fats
o Saturated
o Pyunsaturated
o Monounsaturated
o Trans
o How our bodies can produce monounsaturated and
saturated fats
o Good Fats vs. Bad Fats
Carbohydrates
o What a Carbohydrate is
o How your body uses Carbohydrates
o When your body needs energy it looks for carbs
o Which type of Carbs are better than others
Proteins
o Body uses protein to build new cells
o Maintain tissue
o Regulate functions
o Enzymes that break down food
o Nearly half of proteins consumed turn into enzymes
Vitamins
o Each vitamin has a specific job
o A helps with skin and hair growth
o C fights off infections
o D helps the growth of bones and teeth
Minerals
o Needed for growth
o Needs different amount of various minerals
o Examples
Calcium, magnesium, potassium
Water
o Helps break down food
o Carries away waste products
o Our bodies need on average 2-3 liters of water a day
Culmination
At the conclusion of the class I will give examples of what types
of food are best for what types of workouts and the class will discuss
on it. Then a short quiz will be passed out to the student athletes to
evaluate their knowledge on what they learned previously during the
class. I would like for everyone in the class to get a 70% or higher on
the quiz.
Problems and Solutions
You can experience all sorts of problems when you deal with
teaching different kids that are at different levels of knowledge. I think

one of the first problems that will occur are students not participating
at the beginning of class when I am discussing certain points and
topics. Another problem that I think will show up is confusion between
calories per gram between fats, proteins and carbohydrates in the little
time that class will run. If I encounter these problems I will hint for
more discussion on the class, and then go deeper into detail if the 70%
grade is not reached.
Evaluation
There will be 2 ways to evaluate the class. One-way is to test the
class on a multiple-choice quiz, having to score a 70% or higher to
make sure that the class has taken the right amount of info from the
lesson. Secondly, the class will be given certain types of food in front of
them and they will need to identify briefly the calories and nutrients
that come from that food.

Background
Age Group: College Athletes
Unit: Sports Nutrition
Topic: Pre-exercise, During Exercise, and Post Exercise Nutrition
Setting: College Campus
Session #2
Introduction
During this lesson we will cover information on how to perform
your best during a training session and throughout competition. The
topics that will be covered will be how to eat and drink prior to
exercise, during exercise, and after exercise. Many factors can come
into play while competing at elite levels of competition such as diet
and hydration. These two factors can vary completely and if you have
the right knowledge it can benefit you tremendously. During this class
you will be able to determine what are the best times, and what the
best fuel to put in your body is to reach your peak performance.
Goals:
1. Student-athletes will increase their knowledge for what is the
best fuel to intake for pre-exercise, during exercise, and post
exercise.
2. Student-athletes will be able to determine what type of food is
best for their body and at which time they should ingest it.
Objectives:
1. At the conclusion of the lesson, the student-athlete will be able
to correctly identify the proper nutrition given the type of
competition presented to them.
2. At the conclusion of the lesson, the Student-athlete will be able
to correctly write up a sample of a training and competition
diet.
Initiation
The class will begin with an open discussion hearing from each athlete
on which types of nutrition have been beneficial for them at certain
points of their training. Also questions will be brought up about fatigue
and which types of food caused stomach pains such as GI distress. This
is all apart of students trying to figure out which type of foods make
them perform better and which hurt their performance. Its like trial and
error, and through these discussions I will state what foods caused the
problems and why.
Content Outline
Content
Method
I. Initiation
Discussion
II. Pre-Training
Lecture
What
foods are
best for 34 hrs prior
2 hrs
prior to

Time
15 minutes
10 minutes

Materials
Chalk board,
chalk,
notebooks,
pens/pencils

training
1 hr prior
to training
III. During
Lecture
Training
What is
best for
hydration
The
Carbohydr
ate
mixture
should be
4-8%
IV. Post-Training Lecture
Carbs and
proteins
to
replenish
what was
lost
How to
measure
the intake
of fluids of
what was
lost
V. Culmination
Discussion

10 minutes

Chalk board,
Chalk,
notebooks,
pens/pencils

10 minutes

Chalk board,
chalk,
notebooks,
pens/pencils

Remaining time
left

Content Core
Initiation
o Open with discussion about training and competition
nutrition
o Answer any questions the students have
o Bring up topics that students have had with past
experiences on nutrition that has been
successful/unsuccessful for them
o Mainly just get the class interested on the topic to try to
create a better learning environment
Pre-Training
o 3-4 hours prior to competition/ training
Meals higher in Carbohydrates, lower protein foods
and very minimal fats
Eating high carb meals help keep glycogen stores full
Examples: bagel, multigrain bread, minimal pasta or
oatmeal
Lean sandwich, fruit, Gatorade
Yogurt smoothie with granola
o 2 Hours prior to competition
About 17 ounces of liquid
Smaller meals take about 2 hours to digest
Hydration is major part this close to competition but
you shouldnt solely rely on just hydration
Examples: 1 slice of bread, minimal yogurt, minimal
granola
o 1 hour prior to competition
This is where proteins and fats will cause GI-distress

Carbohydrates are the primary source of energy at

this time
GI-Distress (Gastro Intestinal Distress)pain/cramping/bloating
Can harm performance drastically, best
interest to avoid
Liquids take about 1 hour to digest
Samples
Gatorade
Powerade
Small piece of fruit
During Training
o Liquids and easy digestible foods
o Water or Gatorade
o Drink about 14 to 40 ounces of liquid every hour of the
competition (depending on sweat)
o Examples
Gatorade
Powerade
Gatorade energy tablets
Post-Training
o Focus mainly on replenishing the bodys energy and
nutrient stores
Carbohydrates, Protein, and Water
Carbs for replenishing stores
Protein builds and repairs muscles
Water replaces what was sweat out during
exercise
o 16-24 ounces of liquid for every pound
lost during competition
Macro-Nutrient Replacement
Sodium, magnesium and electrolytes
Obtain through fruits, vegetables, and sports
drinks
Directly After
Protein shake
Sports drink and sports bar
Whole meal
Lean meats that are high in protein and low in
fats
Examples
o Rice
o Pasta
o Vegetables

Culmination
At the conclusion of the class examples of activities will be
handed out and the students will be put into groups. While in the
groups the students will come up with a sample diet with the situation
that I give to them. The situations that will be given to the students are
examples of the type of competition and the duration of the
competition. The students will then create a sample diet based on the
information that is given to them. This will be a good indicator of how
much of the knowledge was retained throughout the lesson. At the end
of the lesson, discussions will be brought which will create feedback
and individual questions that any of the athletes have.
Problems and Solutions

All of the athletes have had experiences throughout the sport

they play, whether they were good or bad, everyone has been there
which is why I feel like this should be a generally easy topic. One of the
problems that may occur is the different types of foods. What I mean
by this is that there is so many various types of foods that you have
the option to eat. This can be a problem with choosing the right one
and when to eat it. I think that I have given the students enough
knowledge to make the right choices that will benefit them in the
greatest way to perform at their best because of making the right
dietary choices.
Evaluation
The evaluation will be done at the end of the class when the
students are done creating there sample diets. The students will be
asked to chose the correct sample diet given the types of examples
given. Those being Pre-exercise, during exercise, and post exercise.
This type of evaluation will not be a written down or handed in
assignment just a discussion, I feel like this will give me a good feel of
how the class has responded to the given examples as a whole. The
students will also need to give a competition diet based on their sport
they are participating in.