迈克尔·乔丹和皮蓬,老虎伍兹& Steve Williams, Jerry Rice & Steve Young…some of the greatest partnerships of all time worked so well because of the support, trust, and collaboration they had with one another. Achieving victory is an all-hands-on-deck kind of job. Coaches and sports nutritionists/dieticians, when working together, can build better athletes.
After years in the sports nutrition field, I’ve determined thathabit formation是成功的最重要因素。在训练中，他们反复做的事情决定了他们将成为运动员的水平。如果他们自动用电解质混合物自动填充瓶子并定期饮用，则可以保持水分。如果他们通常用适当的碳水化合物，脂肪和蛋白质制作会议后的餐点，它们将更快地恢复并变得更强壮。作为一名教练，您需要每天的访问和影响力，以帮助促进运动加油和水分习惯的真正变化。正如著名的作家詹姆斯·克莱尔（James Clear）所说：“成功通常是致力于一遍又一遍地致力于基本面的结果。”
如果您不仅对编程培训课程，还可以干预运动员的饮食和饮酒的前景不知所措，该如何开始？这就像教习惯形成一样简单。在他的书《原子习惯》一书中，Clear提供了一个简单的五点计划，以创建新习惯：从一个非常小的习惯开始（每顿饭蛋白质），以微小的方式增加您的习惯), break habits into chunks (write out your daily meals, so you ensure you’re getting enough each time to meet your daily goal), when you slip, get back on track quickly (made poor food choices Saturday night – nail your meals Sunday), stick to a pace you can sustain (don’t overhaul your diet all at once, be patient with small changes each day).
There are things you, as a coach, can do daily to help support the work we do as nutritionists and dieticians.
将营养作为运动员的优先事项的8种实用方法：
- Exposure fosters growth.Talk about nutrition just as you would heart rate zones and power output. When a coach speaks, athletes listen. As the leader, when you place a high value on something, your athletes will too. Ask them what they’re eating, ask how they refuel after long sessions and inquire about the supplements they are using. The more often these things come up in conversation, the more likely athletes will pay attention and want to prioritize proper nutritional habits.
- 更聪明地工作，不要更努力。By using all the tools in your toolbox, you don’t have to be a one-woman/man show. If you aren’t an expert on reading blood labs, Inside Tracker will run a thorough blood panel and guide the athlete through deficiencies, setting performance goals and creating strategies to correct any deficiencies. High-quality supplement companies like Momentous and Skratch Labs will host webinars or post articles to help inform athletes on how/when to use their products. If you’re not already linked up with a sports nutritionist/dietician, reach out and build a relationship so you can call them in for help with specific athletes. At Fuel在, we’ve partnered with dozens of teams and coaches to host regular webinars, develop team fueling guides, and work in partnership with coaches and athletes.
- Make it social.主持team roundtable or fireside chat。If you’re working with more than one athlete, I suggest getting everyone together on a monthly Zoom call (or in-person if possible for better communication) where they can discuss nutrition struggles and successes, share recipes or the meal prep hacks they’re using and bounce ideas off one another for how to eat on the bike or carry food on the run. It’s also a great time to invite a sports nutritionist or dietician to join in. The casual nature and team environment make it fun and comfortable, so athletes are more likely to ask questions and participate.
- 使其容易习惯。The set yourself up for success mantra works every time. I like to focus on a three-item checklist: are you eating the right type and amount of food to support your training, do you have sufficient in-session fueling/hydration and are you consistently taking any supplements to address nutritional deficiencies that may be inhibiting performance gains? Remind them they need all three macronutrients, hydrate with electrolytes during every session and suggest a fridge and pantry overhaul to eliminate (or minimize) foods that don’t serve their performance goals. Suggest meal prepping to help make healthy eating efficient. These small decisions made every day can have a big impact down the road.
- Hold weekly progress check-ins。继续跟进,直到你自信hletes have a solid nutritional strategy in place (a seven-day food log can be handy for spotting red flags and potential areas for improvement). Just as you review their past week’s training, open their diet up for discussion and analysis. There is a direct correlation between proper fueling and performance. If you can highlight sessions that went well versus sessions that didn’t and discuss how nutrition could have played a role, athletes will begin to put the pieces together and make connections on their own.
- 写 ”Race Fueling Practice” and “水合测试进入培训计划。Make part of their ‘assignment’ tracking their food and drink intake on any longer brick sessions. Specifically, on race pace interval days and longer runs, these sessions can be a gold mine of information if you can harness it. Most athletes will do exactly as told…embracing the mantra, “If it’s written, I’ll do it.” Help them, help themselves, by mandating some race practice fueling and hydration sessions long before (12 weeks at least) their A race. Visual cues help remind you to start a behavior, display your progress and can have an additive effect on motivation. A training session is only marked as “complete” if they have not only done the physical work but also fueled and hydrated properly.
- Speak up if you have concerns.不幸的是，耐力运动的阴暗面为无序饮食带来了完美的氛围。“稀薄的速度”的口头禅毁了太多运动员的职业。这是一次令人不安的对话，但您可能是他们信任的唯一声音。我可以从经验中谈论一个真正杰出的教练有一天在练习中如何将我从游泳池中拉出来，说他担心我的健康。这是我需要听到的一条信息，而且我的铁人三项梦想正在溜走。这可能是一个非常敏感的话题，但我们不能回避。
- If you don’t know – say so.It’s OK, admirable even, to admit when something is out of your wheelhouse. Nutrition is such a complicated and ever-evolving topic that you can’t be expected to know everything about everything. The amount of misinformation out there is astounding (infuriating), and you could do more harm than good by speaking about something you only have surface-level knowledge about. What worked for you or one of your athletes in the past might not work for another one. Instead of guessing or relaying information you’ve heard along the way, bring in a professional or refer them to any number ofnutrition articles on the TrainingPeaks blog。与运动营养学家/营养师合作，增强了成功的潜力。
The cooperation and collaboration between coaches, athletes and dieticians can make a huge difference in season outcomes. Successfully modeling sound nutrition habits and encouraging frequent coach-athlete open communication sets the stage for improvements in all areas of sport. Building good habits is the brain’s way of becoming more efficient. Once good behaviors (habits) are formed, it’s relatively effortless to continue performing said behavior. In-session fueling, consuming enough daily calories to meet energy demands and prioritizing post-session recovery are the exact habits nutritionists want athletes to embrace. The goal is to build better athletes through training as well as nutrition.
史蒂文·普雷斯菲尔德说最好的“业余和专业人士之间的区别在于他们的习惯。业余爱好者有业余习惯。专业人士有专业习惯。”
