NESTA Sports Nutrition Specialist study plan

Define the three energy systems and state the dominant fuel source and duration for each, reciting them from memory

List the daily carbohydrate, protein, and fat intake ranges recommended for endurance, strength, and team-sport athletes

Explain protein synthesis versus breakdown and identify the daily and per-meal protein targets that support muscle retention

Calculate the calorie and macronutrient needs of two hypothetical athletes using body mass and training volume

Describe hydration principles: sweat rate estimation, fluid replacement ranges, and sodium needs for long events

Summarize the timing of pre-, intra-, and post-exercise carbohydrate and protein intake and justify each window

Identify which supplements have credible performance evidence and which are commonly overstated

Explain how to read a supplement label for banned-substance risk and third-party testing

Review the nutrition principles from weeks 1-2 and correct errors in your reference sheet

List the components of a client intake: training history, medical history, medications, allergies, and goals

Identify red flags that require medical referral, such as disordered eating signs, unexplained weight loss, and chronic GI distress

Draft ten intake questions that surface barriers to adherence without diagnosing or prescribing

Explain how to interpret body composition measures and their limitations for athletes

Describe how to screen for relative energy deficiency risk using training load, menstrual history, and injury patterns

Practice a mock screening interview with a partner or recorded self-review and note two improvements

State the scope-of-practice boundaries for a nutrition specialist, including when to refer to a dietitian or physician

Build a periodized nutrition plan that matches training phases from base to competition

Apply the macro calculations from week 1 to design a full-day meal pattern for one athlete

Plan race-day or competition-day fueling, including timing, portions, and backup options

Address special populations: youth athletes, masters athletes, and plant-based athletes

Revise the week-5 plan after a self-audit against the macro ranges and timing principles

Describe behavior-change models and select one framework to guide client conversations

Practice motivational interviewing techniques: open questions, reflective listening, and agenda setting

Design a three-session coaching sequence that moves a client from goal setting to habit tracking

Explain how to set SMART goals and track adherence without shaming the client

Identify ethical duties: confidentiality, informed consent, record keeping, and avoiding conflicts of interest

Describe how to communicate supplement recommendations responsibly and document the rationale

Role-play a difficult conversation, such as a client requesting an unsafe cut, and record your response

Review weak areas flagged in weeks 1-7 and rewrite the notes for each

Complete a timed 60-question self-made practice set spanning all four domains and score it

Explain each missed question aloud in your own words to confirm understanding

Finalize a one-page formula and checklist sheet for exam-day recall