Gymnastics is an intense, competitive sport that requires speed, agility, stamina and grace. As with any athletic endeavor, diet is a crucial aspect of success. Consuming a healthy diet can help reduce recovery time between training sessions, improve speed and enhance overall performance. Regularly consuming healthy foods can help you become a better gymnast every time you step onto the mat.
Carbohydrates
Carbohydrates are an athlete's primary fuel source during exercise. During exercise or competition your body taps into your stored form of carbohydrates known as muscle glycogen. Glycogen is especially important for sports that require short and intense bursts of physical effort, such as gymnastics. According to Colorado State University Extension, athletes should aim to consume approximately 50 percent of their calories in the form of carbohydrates. Healthy foods rich in carbohydrates include legumes, fresh vegetables and fruits, whole grains and low-fat dairy products.
Protein
Whether your specialty is the uneven bars or the pommel horse, your muscles get quite a workout from your training. Dietary protein is important for muscle growth, repair and development. However, many good sources of protein, such as beef, are rich in saturated fat. Diets high in saturated fats can increase heart disease risk. Opt to consume healthier sources of protein such as tofu, lean chicken breast, fish, beans, nuts and lean cuts of pork.
Fat
Many athletes avoid dietary fat, as they think it will result in weight gain. However, consuming inadequate fat in the diet can impair athletic performance and overall health, Colorado State University Extension reports. Opt for healthy forms of fat, such as mononsaturated and polyusaturated fat, and avoid trans fat and saturated fat. Healthy foods rich in "good fats" include fatty fish, almonds, extra virgin olive oil and soybeans.
Calcium
Calcium is an especially important nutrient for gymnasts, according to the Australian Institute of Sport. The high-impact nature of gymnastics puts strain on your body's skeletal system. Consuming adequate calcium ensures your bones remain strong and healthy. Healthy sources of dietary calcium include low-fat yogurt, skim milk, cottage cheese, walnuts and spinach.
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