Gymnastics demands a unique combination of strength, flexibility, and precision. To achieve peak performance and maintain overall health, gymnasts require a carefully planned nutrition strategy. This article explores the key aspects of a gymnast's diet, drawing on insights from nutritionists, coaches, and elite athletes.
Importance of a Performance Nutrition Strategy
For gymnasts training 3-5+ hours a day, 3-5+ days a week, a comprehensive Performance Nutrition Strategy is crucial. This encompasses strategic nutrition and hydration before, during, and after workouts. Unlike endurance sports with continuous exercise, gymnastics involves stops and starts, explosive movements, and rest periods. Therefore, fueling strategies need to be tailored to the individual gymnast's needs.
Breakfast: Setting the Stage for the Day
Breakfast is an essential meal for gymnasts, contributing significantly to their overall energy needs. It helps break the energy and protein deficit that occurs overnight. Even if practice is later in the day, breakfast is vital.
- Example: One elite gymnast client found success with a combination of a bagel, yogurt with fruit, and chocolate milk, providing the right amount of carbohydrate and protein without excessive fat or fiber.
Intra-Workout Nutrition: Sustaining Energy Levels
Typical endurance sports use about 30-60g of carbohydrate after the first 1.5-2 hours of exercise. The amount of carbohydrate and fluid a gymnast needs during a workout depends on their age, weight, level, and the intensity/duration of the workout. Experimentation is key to finding what works best.
- Example: One high-level gymnast hydrated with water during the first half of her morning workout but needed additional carbohydrate in the last half to sustain her work output, using a combination of sports drinks and a granola bar.
Post-Workout Meal: Recovery and Refueling
The post-workout meal is critical for a gymnast's recovery. The timing and content of this meal depend on the length and intensity of the next workout and the time available between workouts.
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- Example: A high-level gymnast brought a variety of meals for lunch, such as a turkey and cheese bagel sandwich with fruit and mixed nuts, or leftover pasta like cheese tortellini with grilled chicken and vegetables.
Second Workout Fueling: Adjusting for Intensity
The second workout of the day may be less intense, focusing on drills or skills repetition. However, fueling strategies should be adjusted based on the workout's intensity and duration.
- Example: One gymnast would hydrate with water during the second workout but kept simple carbohydrates on hand in case the workout was particularly tough.
The Dangers of Underfueling
Underfueling and underhydration can lead to poor performance, cognition, motor control, slower reaction time, and increased perceived exertion. A big reason why performance nutrition is so important is that a lot of injuries tend to happen when gymnasts are fatigued, often towards the middle to end of practice.
Recovery Snacks: Optimizing Repair
Some gymnasts may need a post-workout recovery snack as part of their Performance Nutrition Strategy. Chocolate milk is often recommended due to its inherent 2:1 or 3:1 ratio of carbs to protein.
Dinner: Replenishing Energy Stores
Dinner is another important meal, especially after a late workout. Despite myths about late-night eating causing weight gain, gymnasts need to replenish their energy stores with a balanced dinner.
- Example: A high-level gymnast enjoyed a variety of dinners, from barbeque chicken with mac & cheese and broccoli to teriyaki ginger salmon with rice and green beans, or even pizza with a side salad.
Bedtime Snack: Supporting Growth and Recovery
A bedtime snack may be necessary to support injury repair, ongoing growth, and development.
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- Example: One gymnast included a bedtime snack like Greek yogurt with fruit and granola, or even ice cream or dark chocolate with milk.
Macronutrient Balance: The Foundation of a Gymnast's Diet
Gymnasts require a balance of macronutrients to fuel their demanding training schedules.
Carbohydrates
Carbohydrates are the primary fuel source for the brain and muscles. Athletes typically need 50-70% of their caloric intake from carbohydrate-rich foods. Gymnasts need to prioritize carbohydrate-based foods closer to practice time to allow for full digestion.
Protein
Protein is crucial for muscle repair, recovery, and growth. It also helps keep gymnasts feeling full and sustained between meals.
Fats
Healthy fats provide energy, protect organs, and aid in the absorption of essential vitamins.
Micronutrients: Supporting Overall Health
In addition to macronutrients, gymnasts need to ensure they are getting enough of certain micronutrients.
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Vitamin D
Vitamin D is essential for bone health, immune support, and hormone production. Gymnasts who train indoors may need to supplement their diet with foods like fish, eggs, fortified dairy, and mushrooms.
Vitamin C
Vitamin C, found in citrus fruits, combined with gelatin, can help boost joint health.
Antioxidants
Dark leafy greens and vibrant fruits and vegetables are rich in antioxidants, which help decrease muscle soreness.
Calcium
Dairy products are a good source of calcium, which is essential for bone health. Teen females need 4-5 servings a day (average 200-300 mg calcium per serving, total 1300 mg per day) to keep the bones healthy
Chia Seeds
Chia seeds are a rich source of minerals, including calcium, magnesium, and phosphorus, with benefits including promoting bone health, cardio-protective benefits, and the ability to also improve digestive health.
Hydration: Maintaining Peak Performance
Proper hydration is critical for gymnasts. Sweating out more than 2% of body weight during training significantly increases the risk of injury. Athletes should aim to drink at least half their body weight (in ounces) every day. Hydration helps lubricate joints for ease of quick movements, regulates body temperature, and helps the brain stay alert while doing challenging skills.
Addressing Weight Concerns and Eating Disorders
Gymnastics has historically faced scrutiny regarding weight issues and eating disorders. It's crucial to promote a healthy relationship with food and body image among young gymnasts. Focusing on food too much at a young age is dangerous. Underfueling and restrictive diets can have severe consequences, potentially leading to eating disorders.
Food-First Approach: Prioritizing Whole Foods
Many athletes have found that a food-first approach is all they need to achieve peak performance. While supplements may be necessary in some cases, most gymnasts can meet their nutritional needs through a balanced diet of whole foods.
- Laurie Hernandez's Approach: Olympic gymnast Laurie Hernandez emphasizes listening to her body and consuming nutritious foods to fuel her workouts. She prioritizes whole foods like chicken for protein and carbs like bread and rice for energy.
Meal Planning Strategies for Busy Families
Balancing a gymnast's nutritional needs with the demands of family life can be challenging. Creating a loose meal plan can help families provide nutritious meals without rigid restrictions.
Loose Meal Planning: Instead of specific recipes, a loose meal plan allows for flexibility and variety. Parents can prepare a few main dishes and repurpose leftovers into different meals throughout the week.
Takeout in Moderation: There is nothing wrong with having takeout once or twice a week. Fueling is all about balance.
Division of Responsibility: Empowering Gymnasts to Make Healthy Choices
The division of responsibility in feeding involves parents providing nutritious food and a structured meal plan, while gymnasts decide what and how much to eat. Restricting certain foods can lead to cravings and overindulgence.
- Avoid labeling foods as "good" or "bad," as this can create guilt and shame.
Addressing Picky Eating Habits
When dealing with picky eaters, avoid forcing or coercing them to eat certain foods. Instead, try making the food more appealing by adding sauces, cheese, or dressings. Continue to offer these foods as "learning foods" without pressure.
Individual Preferences and Experimentation
Every athlete is different, so using these tips comes with practice and figuring out what works best for you. Gymnasts should try new fueling and hydration strategies during practices to emulate a meet day. Once competition season starts, itâs important to avoid anything new to lower the risk of digestive problems or unexpected issues.
Alice Kinsella's Approach: British gymnast Alice Kinsella adjusts her diet in the weeks leading up to a competition, being "stricter" on herself.
Jess Gadirova's Approach: Jess Gadirova emphasizes a balanced diet, ensuring she balances it out throughout the day so that she's not feeling too uncomfortable.
A Sample Daily Diet Plan
While individual needs vary, here's an example of what a competitive gymnast might eat in a day:
- Breakfast: Scrambled eggs with turkey and cheese, or oatmeal with fruit and almond milk.
- Lunch: A light meal such as a grilled chicken or turkey sandwich with nuts and fruits, or a salad.
- Dinner: A balanced meal with carbs (brown rice or quinoa), vegetables, and protein (grilled chicken or salmon).
- Snacks: Fruits (berries, bananas), nuts, or homemade granola bars.
- Post-Workout: Chocolate milk.