Gymnastics is a sport that combines strength, flexibility and grace. Gymnasts are usually still in their growth stage and therefore need balanced nutrition to support development and to achieve optimal performance. Nutritional needs will vary based on size and gender; however, the ideal diet for gymnasts is high in carbohydrates, moderate in protein and low in fat.
Carbohydrates
Carbohydrates should account for 60 to 65 percent of a gymnasts' diet, or 5 to 8 g/kg/day, according to Marie Dunford in "Sports Nutrition: A Practice Manual for Professionals." Carbohydrates are the major energy source utilized by gymnasts during training and are primarily stored in the muscle and liver as glycogen. In order to replenish glycogen stores used during workouts, it is important for gymnasts to get adequate amounts of carbohydrate. The majority of carbohydrates consumed should be whole grains. Examples of good carbohydrate sources include whole wheat breads and pastas, brown rice and fruit.
Protein
Protein should account for 12 to 15 percent of the calories consumed, or 1.2 to 1.7 g/kg/day, according to Dunford. Male gymnasts usually require more protein than females. Most gymnasts consume adequate amounts of protein in their diet and do not require protein supplements. However, adequate protein intake may become a concern if a gymnast severely restricts overall caloric intake. Good sources of protein include chicken, turkey, fish, eggs or egg whites, nuts, beans, tofu and natural peanut butter.
Fats
The remaining calories should come from fats, ideally 20 to 35 percent of the total calories. The types of fats consumed are very important. The majority of fats should be mono- and polyunsaturated fatty acids. Saturated and trans fats should be kept to a minimum, since over consumption of these fats can lead to high cholesterol and heart disease. Saturated fats and trans fats are primarily found in animal products, baked goods and processed foods.
Eating on Competition Days
On competition days, planning is essential. Only foods that are familiar to the athlete should be consumed. Two hours before competition, a low fat, high carbohydrate meal should be eaten. During competition, carbohydrate snacks such as yogurt or fruit bars help maintain energy. After competition, recovery is important since competitions often last more than one day. A high carbohydrate snack should be consumed after competing, followed by a meal consisting of protein and carbohydrate. Drinking plenty of fluids to stay hydrated is also important.
References
- "Sports Nutrition: A Practice Manual for Professionals," 4th ed.; Marie Dunford, Phd, RD; 2006
- Sports Dietitians Australia: Gymnastics
- Hughston Health Alert: Weighing in with Nutrition
- "Weight Management, Nutrition and Energy Needs for Gymnastics"; Dr. A Jay Binder
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