Be an Elite Coach, Build Elite Athletes

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By Isaac Leung, Athletic Skills

Hey reader,

Today’s workshop is a big theme relevant to the weather now getting colder.

Here are 6 ways you can keep your athletes and YOU free from illness!

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🛡️ The Immune Checklist for you Athletes designed for Coaches and S&C 🛡️

As the colder months roll in, so do the challenges of keeping your athletes healthy. With winter comes an increased risk of colds, flu, and fatigue, all of which can derail performance and disrupt training schedules.

Immune health often takes a backseat in performance conversations, but it’s a critical factor for recovery, consistency, and long-term success.

To help you prepare your athletes for the demands of the season, here’s an Immune Checklist packed with practical strategies to keep your team resilient through winter and beyond.

1️⃣ Veggies for Defense

A diet rich in vegetables is your first line of defense against illness. Antioxidants in veggies fight off oxidative stress, helping athletes recover faster and stay healthier.

💡 Practical Tip: Encourage athletes to load their plates with greens and colorful veggies like broccoli, spinach, and peppers. A diverse plate means a diverse nutrient profile.

2️⃣ Fruit for Energy and Recovery

Brightly colored fruits like oranges, bananas, and berries are packed with antioxidants and quick energy. They’re perfect for replenishing glycogen stores and supporting recovery.

💡 Practical Tip: Suggest portable fruit snacks before or after training. For example, "Grab an orange for vitamin C or a banana for potassium post-workout!"

3️⃣ Zinc-Rich Foods for Resilience

Zinc strengthens immune defenses and supports recovery. Oysters, beef, and chicken are great sources. For early signs of illness (like a sore throat), zinc lozenges can reduce symptoms.

💡 Practical Tip: Recommend zinc-rich meals like chicken stir-fry or beef jerky as snacks. Lozenges are a handy backup when symptoms strike.

4️⃣ Sleep for Recovery and Hormonal Balance

Sleep is the most powerful tool for immune health and recovery. It regulates stress hormones and ensures athletes can train and recover effectively.

💡 Practical Tip: Encourage athletes to aim for 7–9 hours of sleep. Share sleep hygiene tips, like reducing screen time an hour before bed and creating a calming pre-sleep routine.

5️⃣ Hydration for System Efficiency

Dehydration increases stress on the body, weakening its ability to fight off illness. Staying hydrated is essential for immune efficiency and performance.

💡 Practical Tip: Create hydration habits—before, during, and after training. Even a 2% drop in hydration can impact performance.

6️⃣ Probiotics for Gut Health

A healthy gut supports a strong immune system. Probiotic-rich foods like yogurt, kefir, and sauerkraut help maintain gut balance, which is critical for handling physical stress.

💡 Practical Tip: Suggest starting the day with yogurt or a kefir smoothie. These are quick, easy, and pack a punch for immune health.

Real-World Impact

Last year, one of my athletes missed several games due to recurring colds. After introducing small changes—like eating more greens, staying hydrated, and improving their sleep routine—they bounced back stronger. They stayed consistent through the season, recovered faster after games, and performed better overall.

Small habits, big results.

Key Takeaways for Coaches

• Immune health directly impacts performance, recovery, and consistency.

• Simple actions like eating colorful veggies, getting enough sleep, and staying hydrated can make a huge difference.

• As a coach, you can lead by example and create a culture that prioritises health.

If you need more support in your coaching, hit reply MENTOR and let’s get on a call!

Need help? Reply to this email and tell me your story...

Speak soon,

Isaac 🙂 

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