Gymnasts' diets can be as individual as the gymnasts themselves. In a sport in which athletes might compete from pre-school to well after college, no single diet fits all. Gymnasts should check with a doctor, coach or nutrition expert to find the right diet to meet their needs, but some general guidelines can be followed that take gymnasts' special nutritional demands into consideration.
Calories
Some gymnasts restrict calories to try to stay slim. Checking a standard calorie-needs chart might not work for gymnasts because of the additional calories they burn during long or intense workouts. A health care provider can make recommendations about the number of calories a gymnast should consume based on gender, age, height, weight and activity level. A health professional will also take into account the athlete's percentage of body fat, frame size, and waist and hip circumference.
Carbohydrates
Belinda Barron, a registered dietitian, says a gymnast's diet should be rich in carbohydrates, such as whole grain breads and pasta. She recommends that 60 to 65 percent of a gymnast's daily calorie intake be in the form of carbs. Gymnasts rely on the reserves of glycogen that they get from carbs to give them the short bursts of energy they need for this high-intensity sport. Proper nutrition helps to prevent injury and fatigue as well.
Protein
Some gymnasts favor a high-protein diet, but this type of diet might be less popular among younger people and picky eaters. Protein provides energy and helps to repair muscles that can take a beating during training and competition, but Barron suggests that gymnasts limit their daily intake of protein to 12 to 15 percent of daily calories. Get protein from sources such as lean meats, chicken, fish and low-fat dairy products.
Fat
Government nutrition guidelines call for limited amounts of fat in the diet, and Barron echoes this sentiment for gymnasts. She recommends a daily intake of fat that amounts to no more than 20 to 25 percent of daily calories. The U.S. Department of Agriculture Dietary Guidelines for Americans recommends choosing foods low in saturated fats, trans fats and cholesterol. Oils from plant sources, such as vegetable and nut oils, contain no cholesterol.
Other Foods
Any healthy diet should include plenty of fruits and vegetables. Gymnasts get energy from the natural sugars in these foods and benefit from the wealth of vitamins and minerals they contain. Dairy products also are important. The calcium contained in products such as milk, yogurt and cheese is necessary for the growth of strong bones. Sugary and heavily processed foods should be consumed in very limited amounts as they tend to provide lots of calories with little nutritional value.
Eating Disorders
The American College of Sports Medicine has found that female athletes suffer from disordered eating at a rate of 15 to 62 percent. Disordered eating ranges from overeating and skipping meals to fasting, binging and severe dieting. It's important that coaches and parents check with health professionals to make sure their gymnasts are maintaining a healthy diet that includes enough calories and foods from an assortment of food groups.
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