A hot topic recently is nutrition for gymnasts. Regardless of commitment, skill and level, it all begins (and ends) with nutrition!
For this week, we are going to the beach. The car is packed, the kids are ready (don’t forget extra sunscreen) and everyone is in the car and ready to go. You begin to make your way down Highway 17 and five miles into your journey you run out of gas! Now you and the family are lost with no gas or road map. The two most important things here are knowing what type of fuel you need and how to get back to where you are trying to go.
Gymnasts and their bodies require certain fuels just to get through a workout no matter the duration or intensity. Our belief is, do what works best for YOUR athlete and YOUR family! Parents are the first providers of food and nourishment for their athletes and the majority of kids will eat what is available and convenient to them. Let this be your map of how to get there.
Let’s start at the beginning. Breakfast is the most important meal of the day; make it count everyday (10.0 in the gymnastics world). Proteins, carbohydrates and fats are a great well-rounded meal. Omega 3’s help with brain function to help them start strong and finish just the same. Something simple as fruit and plain yogurt with nuts is quick and easy. Guacamole or avocado is a personal favorite to go with a southwestern omelet if there is time.
A few hours after breakfast (first pit stop) is the mid-morning snack. This is where gymnastics training begins. This snack gives your athlete fuel to prepare for the entire day’s activities. The trick here could be fruits, vegetables, proteins and including a variety of fats. Fruit or veggies with peanut butter or hummus is a nice light snack without ruining their appetite for lunch.
Every student-athlete’s favorite part of the school day, lunch. Lunch should build off breakfast and the mid-morning snack. A sandwich is a great place to start with meats, cheese, vegetables and other complex carbs. Adding olive oil can be an easy substitute to other condiments like mayonnaise. Believe it our not, dessert can be added like a chocolate chip cookie or chocolate dipped fruit.
The next pit stop is the most crucial. A pre-workout snack is that final fill up before the afternoon/evening gymnastics. The most popular belief is true, carbs! However, proteins and fats must be included to balance out that feeling of being too full. A personal favorite is a peanut butter and banana sandwich.
We are almost there but Suzie spilled her milk all over the back seat and we need to make a quick stop. The mid-workout snack is the simplest, fruit! It is easy to digest, refreshing, easy to store and your athlete can grab a quick bite or two anytime they get a drink.
We made it (good luck with parking). Dinner is the recovery meal. The goal here is to provide balance in carbs, protein and fats to help support the body is recovery from a very long day. Good ideas include proteins like chicken and salmon, “super food” like broccoli and carbs such as rice make for a great family dinner night (maybe not so much for the beach).
Have fun! It’s food and it shouldn’t be a burden, but something to enjoy and experiment. Proper nutrition is a lifestyle change that is worth making small changes to everyday to allow your athlete to be the best they can be.
Contributing author Dr. Josh Eldridge for gymnastcare.com
