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The Fundamentals of Sports Nutrition: Assessing the Fueling Station

由Ryan Kohler,Guest Riter
2月6日,2021年
yulia furman / shutterstock.com
yulia furman / shutterstock.com

第1部分我们的系列对体育营养的基本原则,“推动发动机的介绍性概念”,我们审查了基础:碳水化合物,fats, 和proteins燃料是人类性能和康复的燃料是难题的关键件。

当我们将人体视为需要燃料的发动机时,我们可以评估可用于电机供电的资源。bobapp下载官网

Fast Talk Episode 140, How to Set Training and Performance Goals,我们审查process of using a gap analysis and S.M.A.R.T. goal setting to physically prepare for the season. We can do something similar when it comes to our nutrition.

A gap analysis is used to try to answer a few basic questions:

1)我现在在哪里?

2) Where do I need to be?

3)我怎么去那里?

我们可以使用差距风格的方法来评估我们作为运动员的进化中的下一步:从营养基础移动,促进我们的运动,准备每日递送必需营养。

The first question, then, is the same as in any gap analysis: Where am I now?

体育营养的基础:促进发动机的介绍概念
由瑞安科勒

优化燃料供应

Look around your kitchen; check out the fridge, the pantry, and any other go-to areas. When you open the fridge, what do you see? This is harder to describe than it may seem.

有时我会测试一位运动员:告诉我你家里的内存。(这被称为回顾性评估。)在其他时候,我将成为一个家庭作业的作业,我会提示运动员考虑具体领域。

Now, I’ll ask you. Take this opportunity to answer the questions below. (If you find it difficult, don’t worry. Plan on finding some answers the next time you open the door.)

  • What do you immediately see when you open the door?
  • What’s front and center in your line of sight?
  • 什么最容易获得?
  • Are there items hidden in the back that get “lost” easily?

接下来,在食品室做同样的事情。看看最容易获得的燃料,了解最可获得的东西,可能缺乏什么。将此与您最喜欢的东西相关,您最喜欢的东西。这将对您最佳地储存您的加油站。

最后,我们可以从“厨房工作三角形”的家居设计理念中借用。这种组织厨房的方法有助于优化制备食物的工作流程。

The work triangle helps plan out efficient kitchen workspaces with clear traffic lanes. Imagine a triangle that connects your cooktop, your sink, and the refrigerator. This is the work triangle.

Once we’ve assessed our current situation (i.e., “where am I now?”), answered the questions above, and designed our work spaces, we can better identify existing gaps, which is a critical step in moving closer to our goals.

Are you a good nutrition student?

评估的下一个组成部分是确定运动员的营养知识水平,并了解他或她目前的参与水平 - 在营养管理方面是这种运动员的活跃或被动是多么活跃或被动?

Some of the questions I review with athletes are:

  • 您的碳水化合物,蛋白质和脂肪的进入源是什么?
  • 具体来说,找出每个营养素的前三名列表。
  • How does your work and life schedule facilitate or compromise your ability to access the necessary fuel?
  • 您如何表征您当前的加油习惯?
  • 实现营养成果的主要障碍是什么?
  • 描述您的可用或当前支持结构,有助于满足您的目标。

By analyzing where you source your food, and where and how you prepare it, with your current level of understanding on how to properly fuel, you can complete the gap analysis, goal setting, and design a comprehensive plan.

从差距分析到建立营养计划

I’ve worked through the gap analysis, goal setting, and nutrition-planning process with hundreds of athletes in my career. That has helped me identify patterns and pitfalls. Now I’d like to share some insights that may help you apply this process to your nutrition goals.

Let’s start by looking at student athletes, a group that often experiences similar hurdles. When we review the questions above, I find a few notable points:

  • 他们的燃料来源是有限的,这提供了提高他们知识的绝佳机会,并通过教他们潜在的机会来提高他们的潜在机会来燃料。
  • 他们的获得足够的燃料通常会减少。为学校做好准备,经历一整天,练习或其他课外活动,然后回家吃饭和家庭作业可以快速吞下一整天。营养往往是一个思想之后。

I also work with athletes who have a sound understanding of healthy eating practices and who strive to eat only what they consider “healthy/clean” foods. However, by limiting their fuel sources to this category, they inadvertently under-consume energy. So, with these athletes, I emphasize the following:

  • 通过将食物识别为“燃料”,您可以增加可用选择的数量。

这群运动员经常觉得他们无法包括某些能量丰富的燃料来源(例如,谷粒)有必要支持他们的培训。他们可能会消耗很多低能量蔬菜(非常适合健康!),但在这样做的情况下,他们错过了他们需要的总能量摄入量(不太适合培训!)。所以,我与他们合作,帮助他们了解如何“调整”他们通常的膳食,使他们更加焦点。

第1部分我们了解了燃料的基础知识。现在我们有一些工具来评估我们目前的营养知识和对适当燃料的访问。因此,我们可以养成我们的习惯并发展更直观的方法。

This process normally takes months to fully grasp; give yourself the time to make progress.

脂肪是耐力运动员的最佳原始燃料吗?
由Marc Bubbs博士

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