Whether you're aiming to become the world's next Mary Lou Retton or simply want to perform a bit better on the mat, a healthy diet for female gymnasts is a must. Like all competitive sports, gymnastics taxes your body's muscles -- increasing the need for dietary protein. Choosing solid protein foods for female gymnasts will help address the unique nutritional concerns of gymnasts.
Background
Dietary protein is a must for promoting muscle recovery, the production of new cells and the healthy functioning or your immune system. According to Sports Dietitians Australia, athletes need approximately 0.5 grams of dietary protein for every pound of body weight. If you strength-train regularly, your protein needs increase to approximately 0.6 grams per pound of body weight. However, according to USA Gymnastics, most gymnasts get enough protein in their diet and don't require extra protein through supplementation.
Dairy
Dairy products -- such as skim milk and cottage cheese -- are an excellent source of dietary protein. Dairy is also rich in calcium and vitamin D -- a tag team of nutrients to build strong bones. These nutrients are especially important for females, as they are more prone to low bone mass, USA Gymnastics reports. The high-impact activities that gymnastics requires put stress on your bones, the Australian Institute of Sport notes. It recommends that gymnasts consume adequate calcium through food. The current recommended daily value for calcium is 1,000 milligrams for adult women.
Iron
Iron is an essential mineral that's a must for female gymnasts. In your body, iron helps transport oxygen to your working muscles, but many female athletes don't meet their dietary iron needs of 18 mg per day, a paper published in the September 2003 issue of the "International Journal of Sport Nutrition and Exercise Metabolism" reports. Fortunately, iron and protein are often found together in foods. Protein- and iron-rich foods include lean cuts of beef, poultry and beans.
Eggs
Eggs are a rich source of dietary protein, the antioxidant lutein and dietary zinc. According to Christine Rosenbloom, egg protein is utilized by your body more than any other form of protein. She adds that egg protein is especially important for athletes, as it promotes the release of muscle-building protein and muscle recovery between workouts. You can incorporate eggs into your diet by using them in omelets or eating them hard-boiled as a protein-rich snack.
References
- USA Gymnastics: Weight Management, Nutrition and Energy Needs for Gymnasts
- Sports Dietitians Australia: Protein for Athletes
- Australian Institute of Sport: Gymnastics
- Office of Dietary Supplements: Calcium
- "International Journal of Sport Nutrition and Exercise Metabolism"; "Policies on Screening Female Athletes for Iron Deficiency in NCAA Division I-A Institutions"; B.S. Cowell et al.; September 2003
- "Nutrition Today"; "Protein for Athletes: Quantity, Quality, and Timing"; C. Rosenbloom et al.; September 2009
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