Nutrition For Gymnasts

It’s undeniable that gymnastics is a tough sport. The demands gymnastics puts on young gymnasts is beyond any other sport out there. Not only must gymnasts have the strength to perform challenging skills, they must also be lean in order to flip and tumble with ease. While strength and flexibility are components that are stressed inside the gym, one important element that often gets overlooked is nutrition. Without proper nutrition, gymnasts are more prone to injuries, can get frequent stress fractures, feel lethargic, may experience decreased performance.

Healthy Snacks for Gymnasts

It’s important that your gymnast eats every few hours. Aim to include carbohydrates, proteins, and some fat in your snack. Snacks should be around 100-300 calories.

• Here is a list of 25 different healthy snacks for gymnasts:

• An apple or banana with peanut butter (or other nut butter)

• Greek yogurt with fruit

• Pita chips and hummus

• Apple slices and cheese

• Baby carrots and hummus

• Whole grain English muffin with almond butter and a drizzle of honey

• Cheese stick and clementine

• Grapes and cheese

• Celery sticks with nut butter

• Whole grain toast with nut butter and banana

• Avocado toast

• Cold pasta salad with veggies and a drizzle of olive oil

• Yogurt tube

• Mozzarella and tomato skewers

• Hard boiled egg and ½ of a whole grain English muffin

• Cheese and whole grain crackers

• Smoothie made with yogurt, frozen fruit, and milk

• Raisins and peanuts

• Edamame

• Steel cut oatmeal with nuts and a drizzle of honey

• Homemade trail mix with nuts, dried fruit, and whole grain cereal

• Turkey and avocado roll up with whole wheat crackers

• Peanut butter and banana quesadilla in whole wheat tortilla

• Cucumber slices and cream cheese

• Peppers with hummus

According to the Hospital for Special Surgery, a lot of gymnasts reach their peak in gymnastics when their calorie needs are at their highest. And yet many gymnasts are either not eating enough or are eating the wrong foods. It’s important that your gymnast eats foods that will fuel her body for optimal performance and health. Good nutrition can fend off overuse injuries, stress fractures, low energy, and hormone imbalances. In addition, your gymnast should aim to eat frequent meals throughout the day, making carbohydrates her main source of fuel. Protein is also important to help her muscles recover and repair themselves. Gymnasts should also eat adequate amounts of healthy fat to help with proper functioning of her organs. And most importantly, gymnasts need to stay hydrated throughout the day.

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