Nutrition course for runners

1st Edition

September 17th, 2025

16h
DURATION

Online
FORMAT

Nutrition course for runners

Running is much more than training - it's also about knowing how to eat to get the most out of every kilometer. Nutrition plays a decisive role in performance, recovery, body composition and long-term health. This course is designed for amateur and professional runners looking to improve their performance based on nutritional strategies supported by scientific evidence.

Over the course of 16 hours, we'll cover everything from the fundamentals of nutrition in sport to the specific needs of runners over different distances - from 5 km to ultra-marathons. We'll explain what really matters to runners: what to eat before, during and after training and competition, how to apply carb-loading strategies, how to use (or not) supplements, and how to adapt nutrition in special situations such as injuries, travel or extreme environmental conditions.

The course is led by nutritionist Solange Fernandes, who is in charge of nutrition at the Portuguese Athletics Federation and has solid experience in monitoring high-performance athletes, recreational athletes and promoting an effective, safe and appropriate diet for those who want to win - and live better. The classes take place live, in an online and interactive environment, but they are also available as recordings and can be reviewed whenever and wherever you want, up to 31 consecutive days after the last live class.

With a practical and up-to-date approach, this course will enable you to make more informed, safe and effective nutritional decisions - with a real impact on your training, your recovery and your results. If you run, this course is for you.

OBJECTIVES

  To enable runners (and other health and sports professionals) to apply nutritional strategies based on scientific evidence to optimize their health, sports performance and body composition.
  Understand the fundamentals of nutrition in sport and its influence on the performance of runners, including the role of macronutrients, micronutrients and hydration.
  Identify the energy needs and appropriate nutritional strategies for different runner profiles (recreational and high-performance) and different distances, considering aspects such as peri-workout nutrition, carb-loading strategies and nutritional periodization.
  Learn about the main supplements used in running, their effectiveness based on scientific evidence, as well as the potential benefits, risks and issues related to contamination and doping.
  Explore strategies for managing and optimizing body composition, addressing nutritional and dietary intervention for losing fat mass and gaining muscle mass.
  Understand the relationship between nutrition and injury prevention/recovery, identifying strategies to minimize the risk of injury and optimize the recovery process.
  Learn about the nutritional approach for special contexts, including young athletes, food for travel and competitions in extreme environmental conditions.

Why, with this course, will I run better?

Because you will learn to eat with intention, knowledge and strategy - and that changes everything. The right nutrition improves performance, speeds up recovery, reduces the risk of injury and helps you reach (or maintain) your ideal weight to run lighter and more consistently.

With this course, you'll know exactly what to eat before, during and after training and races - from 5 km to ultramarathons. You'll understand how to adjust your diet to the type of race, the volume of training, the environmental conditions and your goals. You'll understand what really works... and what's just a fad.

It's not just about what you eat - it's about how you use nutrition as a smart ally to perform your best, feeling stronger, more prepared and more confident.

Description

Description

PROGRAM

Basic concepts of nutrition and food

17 SEPTEMBER 2025

8:00pm | 10:00pm

Introduction to nutrition in sport and sports performance.
Macronutrients and micronutrients.
Hydration and electrolyte balance

Energy needs and nutritional strategies

24 SEPTEMBER 2025

8:00pm | 9:00pm

Differences between recreational runners and high-performance runners.

9:00pm | 10:00pm

Peri-workout/competition nutrition: before, during and after.

1 OCTOBER 2025

8:00pm | 10:00pm

Strategies for Carb-loading and nutritional periodization.

8 OCTOBER 2025

8:00pm | 10:00pm

Different distances: half marathon, 5K and 10K, half marathon and marathon, ultra-marathon.

Supplementation.

15 OCTOBER 2025

8:00pm | 10:00pm

Supplements with scientific evidence.
Benefits and risks.
Contamination and doping.

Body composition management and optimization

22 OCTOBER 2025

8:00pm | 10:00pm

Loss of fat mass.
Gain muscle mass.

NUTRITION FOR INJURY PREVENTION AND RECOVERY

29 OCTOBER 2025

9:00pm | 10:00pm

Loss of fat mass.
Gain muscle mass.

NUTRITIONAL STRATEGIES IN SPECIAL CONTEXTS

5 NOVEMBER 2025

8:00pm | 10:00pm

Specific recommendations for young athletes.
Travel.
Extreme environmental conditions: heat, cold and altitude.

Faculty

Solange Fernandes

FAQ's

Start on September 17, 2025.

Recorded lessons, made available after live broadcast (exclusively online or on television), will no longer be accessible 31 days after the last live broadcast session of the course.

Registration fees:
1st price until 17/07/2025 - 167€
2nd price until 17/08/2025 - 210€
3rd price after 17/08/2025 - 290€

Phased payment 2x without interest:
70% - Upon registration
30% - After 30 days

Runners, Athletes, Coaches, Physical trainers, Health professionals with an interest in the area.

The final classification in the course will result from the quantitative classification obtained by the final exam. The assessment comprises the answers to a 20-question multiple-choice exam. Each correct answer contributes 1 point to the final classification. The exam will be held at the end of the course.

The final evaluation of each course is expressed through a classification on a numerical scale from 0 to 20 points, with approval being considered as obtaining a minimum of 10 points.

The final classification of the course can be accompanied by a qualitative mention, expressed on the following scale: Sufficient (10 to 13), Good (14 and 15), Very Good (16 and 17) and Excellent (18 to 20).

According to the Portuguese legislation (DL 42/2005 of 22 February), grades below 10, on a scale from 0 to 20, imply failure.

At the end of the course, an evaluation instrument will be applied to measure the participants’ satisfaction with the training process and the conditions for carrying out the course, aiming at possible improvement actions.

At the end of the course, a Professional Training Certificate will be issued, in accordance with current legislation (Ordinance No. 474/2010 of 8 July), to all participants who successfully complete the vocational training. This certificate, as well as a diploma, will be made available in digital format in the participant’s area, on the EMSaúde website, within a maximum period of 30 working days, after the end date of the course. If the student does not succeed, a Certificate of Attendance in Vocational Training will be issued.

167,00 €

Registration fees:

1st price until 17/07/2025 - 167€
2nd price until 17/08/2025 - 210€
3rd price after 17/08/2025 - 290€

WHAT DOES THIS COURSE INCLUDE?

  16h of classes - 100% Online
  Recorded lessons, made available after live broadcast (exclusively online or on television), will no longer be accessible 31 days after the last live session broadcast of the course
  Vocational Training Certificate* or Vocational Training Attendance Certificate
  * In addition, the right to the Diploma issued by a FIFA, ISAKOS, ESSKA and ICRS accredited centre.

167,00 €

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