Nutrition is important for gymnasts of all ages.
Maintaining a healthy eating routine is crucial for gymnasts to enhance their performance during training sessions and competitions. To witness progress in their performance, gymnasts should prioritise nutrition as a key factor leading to success. Moreover, proper nutrition plays a vital role in providing gymnasts with the necessary energy to endure training sessions and facilitate post-training recovery. Given the busy schedules of most gymnasts, which may include school, homework, and other club activities, it is advisable to have convenient and quick snacks readily available for consumption before and after training sessions.
The benefits of good nutrition for gymnasts:
1. Increased energy levels during training/competitions
2. Ability to focus better, which may reduce the risk of injuries
3. Growth and development in the sport
4. Body repair and recovery after training
5. Learning while still young about good eating habits can help with their nutrition habits for years to come!
What is the best time to eat? Consuming small, frequent meals may assist in consuming the appropriate amount of food both before and after exercising.
Gymnasts should aim to consume a nutritious snack or a small meal approximately 1-2 hours before training. It is equally important to have something to eat right after the training session. To ensure that these pre and post-training foods supply the necessary nutrients for energy, recovery, and replenishment, they should be carefully chosen. A pre-training snack rich in carbohydrates is ideal for providing fuel, while a post-training snack high in protein, with some carbohydrates, aids in muscle recovery and repair. To optimise recovery, it is recommended to have a snack or meal within 1 hour after completing the training session.
Determining the appropriate amount of food to consume varies primarily based on the individual, their level of physical activity, and other relevant factors.
Another aspect to take into account is the quantity of food to consume both before and after training. The specific dietary needs of a gymnast will depend on factors such as training intensity and objectives, body composition goals, health condition, and growth adjustments for younger athletes. For example, during a rigorous training session, an individual will require a greater amount of food beforehand and sustenance during the session to maintain energy levels and support the body. The same principle applies to post-training nutrition, where an increased intake of food
It is necessary to aid in the body's recovery. It is crucial for gymnasts to prioritise a diverse range of nutritious foods. Therefore, it is essential to incorporate items such as:
Plenty of vegetables, including different types and colors, and legumes/beans
Variety of fruits
Grain (cereal) foods, mostly whole grain, such as bread, cereals, rice, pasta, noodles, and oats
Lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes, and beans
Milk, yogurt, cheese, and/or their alternatives
Limit intake of foods containing saturated fat, added salt, and added sugars
Drinking plenty of water (1.5-2.5L per day depending on age), but include more fluids on training days
Which eating pattern is the most optimal?
Creating a meal plan that aligns with a gymnast's training sessions and includes approximate meal timings is a key strategy to determine the most suitable eating patterns for them.
For instance, a meal plan designed for a team gymnast may resemble the following:
What should you consume prior to exercising?
Prior to a workout, it is advisable to consume a carbohydrate-rich snack or light meal, supplemented with protein and fats. Carbohydrates are present in the majority of foods we consume. Upon consumption, carbohydrates are metabolized in the body to produce simple sugars like glucose. These sugars serve as a key energy source during training sessions. Therefore, consuming foods high in carbohydrates 1-2 hours before exercising is crucial as it will supply the gymnast with the necessary energy for their training session.
It is commonly believed that consuming carbohydrates two hours before exercising yields the best results in terms of energy levels during the workout. The shorter the time allowed for the carbohydrates to be digested and absorbed into the bloodstream, the lower the energy available for the training session. This practice enhances the energy supply to the muscles, ensuring they have a greater amount of energy accessible during exercise. Consequently, the increased energy reservoir in the muscles delays the onset of fatigue, enabling gymnasts to exercise for extended periods without experiencing muscle fatigue, potentially aiding them in training longer at their peak performance level.
Here are some fast and convenient high-carb snacks:
1-2 Soreen Lunchbox Loaves
Yoghurt & fruit, and granola
Toast (wholemeal) with jam
2-4 fig rolls
Small ham and cheese sandwich (preferably using wholemeal bread)
Pitta (preferably using wholemeal) or carrots and hummus
Fruit smoothie
Wholegrain crackers
These snacks should be 100-300 kcal, and the amount of calories mainly depends on the duration and intensity of the training session.
What should you eat during training?
For a mid-training snack, opt for a light and easily digestible option like fruit. Fruits are ideal as they are gentle on the stomach and quick to eat when prepared, such as cutting apples into wedges. Here are some recommended foods for consumption during training:
Fruit: apples, bananas, blueberries, strawberries, pineapple, grapes, mango
Dried fruits
Yogurt
Fruit smoothie
Crackers
Granola/flapjack bar
What is recommended to consume post workout?
The primary purpose of post-training nutrition is to replenish muscles, facilitate muscle repair, and restore lost fluids through sweat. It is recommended to consume a snack that is rich in carbohydrates and protein, such as:
Fruit and nut trail mix
Crackers with cheese or nut butter
Apple or banana with nut butter
Pita (preferably using wholemeal) or carrots and hummus
Toast (whole grain) with jam and nut butter
Smoothie with yogurt, fruit, and milk
Chicken and avocado sandwich (preferably using wholemeal)
Again, these snacks should be 100-300 kcal, and the number of calories mainly depends on the duration and intensity of the training session.
What are the Fluid Requirements?
Gymnasts must ensure they stay adequately hydrated. It is important for gymnasts to be well-hydrated before coming to a training session. Therefore, it is crucial to ensure they consume sufficient fluids, particularly water, throughout the day rather than consuming a large amount of water all at once just before training. Additionally, drinking water during training is essential as it helps prevent dehydration and can also have a negative effect on performance if the body is not properly hydrated.
Sports beverages like Lucozade Sport are a suitable choice for extended and intense training sessions lasting more than 2 hours. They not only supply fluids to keep you hydrated but also offer carbohydrates for additional energy and electrolytes to support hydration.
A summary to end some key nutrition tips for gymnasts:
Always make sure to eat breakfast. Even when training in the afternoon, breakfast helps start the day right and fuels your body from the start.
Focus on eating whole or 'real' foods rather than packaged and processed foods. Packaged or processed foods are less nutritious, usually have lower fiber content, and lower contents of key vitamins and minerals. Also, they are usually high in salt, sugar, or saturated (unhealthy) fats.
If lack of time is a problem, it is important to plan ahead and have some snacks on hand. Smoothies are good for a quick on-the-go snack.
Make sure to drink fluids, especially water throughout the day as well as after training.
For any further questions, please don't hesitate to contact me through my email catrin@mabl.health.