Coaching individual college athletes on nutrition can be extremely difficult; trying to give accurate and appropriate nutrition advice to an entire team can be even more challenging. College athletics is filled with remarkably picky eaters, poor breakfast choices, dehydration, struggles with gaining weight, and more. Meanwhile, strength and conditioning coaches often balance a lot of responsibilities, including wellness (sleep, mindset, recovery, mental health, etc.), physical development (strength, power, conditioning, etc.), and nutrition education (diet, supplementation, habit formation, etc.).
对个别大学运动员进行营养指导可能非常困难；试图向整个团队提供准确和适当的营养建议可能更具挑战性。大学体育运动中充斥着非常挑食、早餐选择不佳、脱水、体重增加困难等等。同时，体能教练经常平衡很多职责，包括健康（睡眠、心态、恢复、心理健康等）、身体发展（力量、力量、体能等）和营养教育（饮食、补充、习惯的形成等）。
To alleviate the stress in one of those areas, I have found a nutrition “belt level” system works best with our athletes. This system can free up many hours on the front end when the work is put in on the back end.
为了减轻其中一个区域的压力，我发现营养“腰带水平”系统最适合我们的运动员。当工作转移到后端时，该系统可以节省前端的许多时间。
The Gracie Diet 格雷西饮食
The system that I use was inspired by two other systems. I first adopted the belt system from The Gracie Diet, a diet protocol created by Carlos Gracie and later broken down in a book by Rorion Gracie. The Gracie family includes a massive lineage of Brazilian jiu-jitsu (BBJ) and Mixed Martial Arts champions—along with their deep culture of training and competing in martial arts, they also swore by a rigid diet plan.
我使用的系统受到其他两个系统的启发。我首先采用了《格雷西饮食》中的腰带系统，这是一种由卡洛斯·格雷西创建的饮食方案，后来在罗里昂·格雷西的书中进行了详细阐述。格雷西家族拥有大量巴西柔术 (BBJ) 和综合武术冠军血统，除了深厚的武术训练和比赛文化之外，他们还信奉严格的饮食计划。
The diet is composed of groups of foods:
饮食由几组食物组成：
- Group A = vegetables, fats, and meats
A 组 = 蔬菜、脂肪和肉类 - Group B = starches
B 组 = 淀粉 - Group C = sweet fruits and cheese
C组=甜水果和奶酪 - Group D = acidic fruits
D组=酸性水果 - Group F = milk
F组=牛奶
The essence of the diet comes from a guide to follow on certain groups that can and cannot be combined during meals to ensure proper digestion and nutrient absorption. The Gracie Diet offers some interesting concepts, but it is probably not appropriate for the collegiate athlete population.
饮食的本质来自于遵循某些群体的指南，这些群体可以和不能在进餐时结合起来，以确保适当的消化和营养吸收。格雷西饮食提供了一些有趣的概念，但它可能不适合大学运动员群体。
Along with the diet—and what I found extremely useful—is a progressive system that corresponds with the BJJ belt system (White, Blue, Purple, Brown, Black). There are goals and checklists included in each step. As with any quality system, the first level is very basic, and every subsequent level builds upon the previous one.
除了饮食之外，我发现非常有用的是与巴西柔术腰带系统（白、蓝、紫、棕、黑）相对应的渐进系统。每个步骤都包含目标和清单。与任何质量体系一样，第一个级别非常基础，后续每个级别都建立在前一个级别的基础上。
The concept with this is to master one step and move on to the next, just like in martial arts. Everyone begins at a White Belt until they meet the criteria to progress to a Blue Belt, and so on. Having a step-by-step system like this provides an incentive to improve and level up. This also gives the subject a challenge—something that fits very well in athletic populations, where competition and continued improvement are the norm!
其概念是掌握一个步骤并继续下一步，就像武术一样。每个人都从白带开始，直到满足晋升蓝带的标准，依此类推。拥有这样的循序渐进的系统可以激励改进和升级。这也给这个主题带来了挑战——这非常适合运动员群体，竞争和持续进步是常态！
图 1.格雷西饮食细分。
Precision Nutrition 精准营养
The second system I adapted is the Precision Nutrition level system for coaching. Precision Nutrition, founded by Dr. John Berardi and Phil Caravaggio, offers industry-leading information, certifications, and coaching. Put simply, their techniques are practical and offer great results. I often find myself referencing their online articles and information before giving my athletes any advice, as there is probably a technique that I am overlooking.
我采用的第二个系统是用于指导的精准营养水平系统。 Precision Nutrition 由 John Berardi 博士和 Phil Caravaggio 创立，提供行业领先的信息、认证和指导。简而言之，他们的技术很实用并且效果很好。我经常发现自己在给我的运动员任何建议之前参考他们的在线文章和信息，因为我可能忽略了一项技术。
When it comes to coaching, one of their techniques is to group clients into levels. As in the previous system, the levels begin with the basics and progress upon one another. They offer three levels to divide people into:
在辅导方面，他们的技巧之一是将客户分为不同级别。与之前的系统一样，各个级别都是从基础知识开始，然后依次进行。他们提供了三个级别将人们分为：
- Level 1 includes athletes who have low nutrition knowledge, little nutrition experience, and very general athletic needs. This level of athlete will have a tough time with consistency and a long list of limiting factors.
1 级包括营养知识较低、营养经验较少、运动需求非常一般的运动员。这个级别的运动员将在一致性和一长串限制因素方面经历一段艰难的时期。 - Level 2 includes higher-level athletes (potentially amateur level) with higher workloads, more knowledge, and more specific goals and needs. This level of athlete will be more competent and driven to accomplish their goals.
2 级包括更高水平的运动员（可能是业余水平），具有更高的工作量、更多的知识以及更具体的目标和需求。这个级别的运动员将更有能力并更有动力去实现他们的目标。 - Level 3 includes high-level athletes who have a nutritional base and very specific goals and needs. These athletes will likely have the resources, knowledge, and drive to conquer almost any goal or protocol you implement with them.
3 级包括具有营养基础和非常具体的目标和需求的高水平运动员。这些运动员可能拥有资源、知识和动力来征服您与他们一起实施的几乎任何目标或协议。
A multilevel system like this can make it easy to provide simultaneous goals and education.
像这样的多层次系统可以轻松地同时提供目标和教育。
图 2. 精准营养水平细分。
Nutrition Belt Level System
营养带料位系统
When you combine these two, you get a three-level guide that I have used for years at Fordham University with great results from our athletic population:
当你将这两者结合起来时，你会得到一个三级指南，我在福特汉姆大学使用了多年，并从我们的运动员群体中取得了很好的成绩：
- Level 1 = White Belt
1 级 = 白带 - Level 2 = Purple Belt
2级=紫带 - Level 3 = Black Belt
3 级 = 黑带
Everyone begins at White Belt, no matter their background, and then progresses based on experience, knowledge, and competency. I find that three levels are simple when it comes to grouping. Freshmen and transfers always start as White Belts. Then, a large population of sophomore–senior athletes stay in the middle at Purple Belt. Finally, the Black Belt level stays reserved for those top 1-percenters who either highly excel at their sport or plan on playing professionally after college.
每个人都从白带开始，无论其背景如何，然后根据经验、知识和能力不断进步。我发现三个级别的分组很简单。新生和转学生总是从白带开始。然后，大量二年级至高年级运动员留在紫带的中间。最后，黑带级别仍然保留给那些在运动方面表现出色或计划在大学毕业后从事职业比赛的前 1% 中锋。
This system also gives athletes an achievable goal, as most should be ready for the Purple Belt level within a semester or so. In that case, you can see the light at the end of the tunnel.
该系统还为运动员提供了一个可实现的目标，因为大多数人应该在一个学期左右的时间内为紫带级别做好准备。在这种情况下，你就能看到隧道尽头的曙光。
Finally, the belt colors give athletes a group to own and identify with. It is hard to explain, but it feels good to them to say they’re a Purple or Black Belt, as opposed to Level 2 or 3. Once your levels are locked in, you can start setting up educational opportunities.
最后，腰带的颜色为运动员提供了一个拥有和认同的群体。这很难解释，但他们感觉自己是紫带或黑带，而不是 2 级或 3 级。一旦锁定级别，您就可以开始设置教育机会。
White Belts 白带
The system begins with White Belts. Very similar to Precision Nutrition, the goals are simple and general for this group. The task for this group is to put together 3–6 “meals” each day. In order for a meal to count, it must have a protein source, a carbohydrate source, and either a fruit or vegetable. I also ask that they have water with every meal.
该系统始于白带。与精准营养非常相似，该群体的目标简单而笼统。该小组的任务是每天准备 3-6 顿“饭菜”。为了使一顿饭算数，它必须含有蛋白质来源、碳水化合物来源以及水果或蔬菜。我还要求他们每顿饭都有水。
For some athletes, this is remedial. For others, this is a culture shock. These athletes have only eaten meals that are already put together and have never thought about the components of these plates. For these reasons, I simply ask them to check each box.
对于一些运动员来说，这是一种补救措施。对于其他人来说，这是一种文化冲击。这些运动员只吃已经放在一起的饭菜，从未考虑过这些盘子的成分。出于这些原因，我只是要求他们勾选每个框。
At first, these meals may not make much sense in terms of organization or presentation. They also may not be truly optimal in terms of timing as it relates to exercise or a daily schedule. The main goal is to gain awareness of eating habits.
起初，这些餐食在组织或呈现方面可能没有多大意义。在与锻炼或每日日程安排相关的时间安排方面，它们也可能不是真正的最佳选择。主要目标是提高对饮食习惯的认识。
Finally, I do NOT recommend utilizing supplementation or meal plans during this stage. The goal is to hammer the basics first!
最后，我不建议在此阶段使用补充剂或膳食计划。目标是首先打好基础！
图 3. 白带细分。
Purple Belts 紫色腰带
The system then continues with Purple Belts. The goals get a little more specific and complex. This level is all about building habits and mastering them. The athlete and I will come up with and agree on an achievable daily task to perform consistently. This task is specific to the athlete and is completed until momentum is gained. This can be as short as two weeks or as long as 30 days. An example would be to eat a quality protein source (steak, chicken, lentils, etc.) at every meal.
然后系统继续紫带。目标变得更加具体和复杂。这个级别是关于养成习惯并掌握它们。运动员和我将提出并商定一项可实现的日常任务，以持续执行。这项任务是针对运动员的，直到获得动力为止。该时间短则两周，长则 30 天。一个例子是每顿饭都吃优质蛋白质来源（牛排、鸡肉、扁豆等）。
When we feel like the habit is being done automatically, without cues or reminders, we can then choose a new habit or habit stack. Stacking your habits is done by picking a second, healthy habit to do in addition to, and surrounding, the initial habit. In this case, we can aim to take a 10-minute walk after every meal. If the initial habit of eating a quality protein source at every meal becomes automatic, it will be easier to implement the 10-minute walk habit.
当我们感觉这个习惯是自动完成的，没有提示或提醒，我们就可以选择一个新的习惯或习惯堆栈。堆积你的习惯是通过在最初的习惯之外选择第二个健康的习惯来完成的。在这种情况下，我们可以争取每顿饭后散步10分钟。如果每顿饭都吃优质蛋白质的最初习惯变得自动，那么就会更容易养成 10 分钟步行的习惯。
This level will take a while to master, as you can really go in many different directions. Mastery of the Purple Belt level is shown by repeated success with long-term habits.
这个级别需要一段时间才能掌握，因为你确实可以朝许多不同的方向发展。紫带级别的掌握是通过长期习惯的反复成功来证明的。
图 4. 紫带细分。
Black Belts 黑带
The system culminates with Black Belts. The goal at this level is to get as specific and complex as possible and really focus on performance. At this level, we can finally start to look at supplementation and strict meal plans. I typically begin this level with an assessment (diet recall, food frames, body fat percentage, etc.) in order to make better decisions.
该系统以黑带达到顶峰。此级别的目标是尽可能具体和复杂，并真正关注性能。在这个层面上，我们终于可以开始考虑补充和严格的膳食计划了。我通常会从评估（饮食回忆、食物框架、体脂百分比等）开始这个级别，以便做出更好的决定。
The goal here is to look at daily caloric, macronutrient, and micronutrient requirements and try to optimize them. Some examples include pre-workout sodium consumption or daily/weekly Omega 3 consumption.
这里的目标是了解每日热量、常量营养素和微量营养素的需求，并尝试优化它们。一些例子包括锻炼前的钠摄入量或每日/每周的 Omega 3 摄入量。
Finally, education and autonomy come into play here. I strive to teach these athletes how to read nutrition labels, track their nutrition, and understand the breakdown of their diet. The goal is to enhance their toolbox so that they can sustain their own progress.
最后，教育和自治在这里发挥作用。我努力教这些运动员如何阅读营养标签，跟踪他们的营养，并了解他们的饮食细目。目标是增强他们的工具箱，以便他们能够维持自己的进步。
图 5. 黑带细分。
Implementation 执行
To prescribe nutrition education effectively, I do one of three types of presentations:
为了有效地进行营养教育，我会进行以下三种演示之一：
- Lift Debrief. This first type is the most common and frequent. Lift debriefs happen during the last five minutes of a one-hour lift session. They are extremely useful, due to the fact that you rarely have the entire team and their undivided attention. Use this time wisely!
举起汇报。第一种类型是最常见和最常见的。电梯汇报会在一小时的电梯课程的最后五分钟内进行。它们非常有用，因为您很少拥有整个团队以及他们的全神贯注。明智地利用这段时间！
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I use these opportunities to cover one specific nutrition idea, level, or topic. I typically pick something relevant to the current semester, month, season, etc.—like breaking down the components of a pre- or post-workout plate during a pre-season period, for example. Another option would be to cover tips and tricks to master the White Belt level. The point is to have short, simple talks that culminate over time and result in a foundational knowledge of nutrition.
我利用这些机会来涵盖一个特定的营养理念、水平或主题。我通常会选择与当前学期、月份、赛季等相关的内容，例如在季前赛期间分解训练前或训练后的餐盘的组成部分。另一种选择是涵盖掌握白带级别的提示和技巧。重点是进行简短的演讲，随着时间的推移，最终形成营养的基础知识。
- Group Lecture. The second type of presentation happens a lot less frequently but is the best opportunity to teach and field questions that have built up over time. I allot time for a 20–30-minute presentation and allow plenty of time for the athletes to ask questions afterward. This is a good opportunity to discuss the entire system, to talk about each level in depth, and to explain how the system and progression work. From here, you should begin to delegate levels and get your athletes started on their habits.
小组讲座。第二种类型的演示发生的频率要低得多，但却是教授和解决随着时间的推移而积累的问题的最佳机会。我分配了 20 到 30 分钟的演示时间，并留出足够的时间让运动员在随后提问。这是讨论整个系统、深入讨论每个级别以及解释系统和进程如何运作的好机会。从这里开始，您应该开始委派级别并让您的运动员开始养成习惯。 - Small Group/Individual Chat. This final type can happen as frequently as you like. I use these times to talk to athletes in one specific level at a time. It can be either solo meetings or a few athletes together. The point is to meet only Purple Belts in order to answer specific questions and give better direction.
小组/个人聊天。最后一种类型可以根据您的需要频繁发生。我利用这些时间一次与某一特定级别的运动员交谈。它可以是单独的会议，也可以是几个运动员一起举行的会议。重点是只与紫带会面，以便回答具体问题并提供更好的指导。
The Nutrition Belt Level system is just one way to attack group nutrition programming. It was created to make semi-personalized nutrition coaching more efficient. It is far from a perfect system, but it can provide a big improvement. There is also an art to navigating a system like this when it comes to troubleshooting the numerous issues that can and will arise—that will be unique to your situation and coaching style.
营养带水平系统只是实施团体营养规划的一种方法。它的创建是为了提高半个性化营养指导的效率。它远非一个完美的系统，但它可以提供很大的改进。在解决可能出现的和将要出现的众多问题时，导航这样的系统也是一门艺术——这对于您的情况和教练风格来说是独一无二的。
I believe nutrition to be the X factor. Many athletes overlook and undervalue it, but it is well worth the time and effort to address. The Nutrition Belt Level system might be a way for you to continue to develop your athletes further and drive better performance—I hope it does just that!
我相信营养是 X 因素。许多运动员忽视并低估了它，但它非常值得花时间和精力来解决。营养带水平系统可能是您继续进一步发展运动员并取得更好表现的一种方式——我希望它能做到这一点！
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References 参考
Precision Nutrition. (2016). Working with Nutrition Levels.
精准营养。 （2016）。处理营养水平。
Gracie R. (2010). The Gracie Diet. Gracie Publications.
格雷西·R.（2010）。格雷西饮食。格雷西出版社。
