Do you feel like you have no energy left halfway through practice? Or find yourself struggling during conditioning? Whether you are working towards becoming a collegiate gymnast, or simply trying to feel your best at practice, fueling your body can make a big difference working when towards your goals.

Gymnastics is filled with high demands - mentally and physically. It includes long practices, conditioning, and weight training. With so much energy being used, it is important to replenish your body with proper nutrition just as any other sport would, if not more. This plays a huge role in helping gymnasts recover and perform their best.

Carbohydrates: Main Source of Energy

Carbohydrates are extremely important for gymnasts as they provide quick and sustained energy. During practice and meets, your body relies heavily on carbohydrates to fuel your muscles for the rigorous physical activity gymnastics requires. Including carbohydrates throughout the day rather than just before your workout is very important. Foods like oatmeal, rice, pasta, toast, and potatoes can provide the energy needed for training.

20-60 minutes before practice, choose a snack that includes carbohydrates and is easy to digest.

• A smoothie

• Toast with peanut butter and banana

• Granola bar

• Dried fruit

• Applesauce

• Pretzels

• Fruit snacks

Protein For Recovery:

Protein is most important for helping your muscles recover and prepare for your next workout. Gymnasts can have a high impact on their body, so including protein in your everyday diet can support muscle repair.

• Meats / Poultry / Fish

• Eggs

• Greek yogurt

• Cottage cheese

• Peanut butter

Pairing protein with carbohydrates is very beneficial for athletes. Chocolate milk, for example, is an excellent recovery snack as it has an ideal carbohydrates to protein ratio!

Healthy Fats:

Fats are just as important in a gymnasts diet. They provide energy and support necessary for bodily functions. Healthy fats help your body absorb vitamins A, D, E, and K. Some examples include nuts, peanut butter, olive oil, avocado, eggs, seeds, and dairy products. As an athlete, it is important to stay away from low-fat items to make sure you are getting the right amount of fats in your diet - don't fear the fats!

Hydration: Have You Ever Finished a Long Practice and Realize You Haven’t Drank Anything?

Sometimes, it’s easy to forget to drink water, especially when your mind is focused on practice. During long training sessions, being dehydrated can contribute to fatigue and make it hard to stay focused. Drink water throughout the day and continue to drink during practice rather than waiting. For longer, hotter, and more intense training, bringing electrolytes can be super beneficial for replacing the lost electrolytes (such as sodium through sweat) and replenishing your body.

Your Training Starts With Fuel:

Nutrition is just another aspect to your training. Just like strength training, conditioning, and practice, nutrition adds the same amount of benefits to help you succeed. Everyone's diet is going to be different, but it is most important to find what works for you! Eating enough, consistently, and giving your body the nutrients it needs can go a long way in your gymnastics career to help reach your goals.

The Bottom Line:

Gymnastics is both a mentally and physically demanding sport, therefore proper nutrition can make a huge difference on your performance. Gymnasts cannot perform their best without enough fuel. You may think you are eating enough and performing well, but most gymnasts are surprised with how much better they can feel, train, and perform. Give yourself the opportunity to experience the best gymnast you can be!

Written by Samantha Hurd

Reviewed and edited by Gianna Kyle, MS, RD