In the sport of gymnastics, where strength, power, and flexibility is required, the importance of training hard in the gym is clearly evident.
As a gymnast, have you ever found yourself saying ANY of the following…
"I constantly feel exhausted..."
“I’m doing the same workouts, but my teammates are getting stronger, faster and better, yet I’m dying…”
“These skills and routines used to be easy for me... Why am I struggling?”
“I feel like I'm constantly dealing with injuries…”
“I'm not getting my period anymore, but that's normal for a gymnast, right?”
Unfortunately, as a Registered Dietitian in gymnastics, these are common concerns that I always hear gymnasts often voice. However, just because many gymnasts face similar challenges doesn't mean that this is the norm or an inevitable part of the gymnastics journey!
Frequently, the most important piece missing from your training regimen isn't additional practice time, more intense strength workouts or cardio sessions, increased physical therapy, or even specialized treatments like cryotherapy, massages, cupping, or acupuncture. The missing puzzle piece likely relates to how you are nourishing and fueling your body.
If you're taking the time to read this, chances are you've come across the saying that nutrition plays an importance role in your success. But what exactly does that actually mean?
Think of food as the fuel that powers your body. FOOD IS FUEL!
Everything you eat serves as the energy source and essential building blocks for your body.
As a gymnast, your body demands a significant amount of energy. It's not just about having the energy, strength, or endurance to keep up during training sessions. That's just merely scratching the surface! Your body requires energy to sustain basic functions, operate all your organs and bodily systems, foster growth and development, and tackle everyday tasks IN ADDITION to the rigorous demands of gymnastics training, recovery, and injury prevention.
When you provide your body with enough nutrients and consume the necessary energy, you'll notice an increase in energy levels, mental clarity, focus, and physical strength at the gym. (A gentle reminder: "prioritize" doesn't equate to "exclusivity" or "always." Embracing a nutrition-focused approach doesn't mean adopting an all-or-nothing mindset regarding food and nutrition.)
Prioritizing nutrition does not mean going on a restrictive diet, eliminating food groups like carbohydrates or sugars, or adhering to a "clean eating" regimen. An athlete who values fueling for optimal performance understands that food serves as fuel for both the body and mind. They dedicate themselves to consuming sufficient quantities of food (gymnasts require substantial energy), embracing a diverse range of foods from all food groups, and eating frequently enough to support their training. They recognize that striking a balance is achievable for a gymnast, allowing them to have both nutrient-dense and enjoyable foods.
So, what happens when you fail to fuel your body properly?
When your body isn't receiving the energy or nutrients it requires, many gymnasts may encounter a range of issues, including:
Displaying symptoms along the spectrum of Relative Energy Deficiency in Sport (REDS)
Feeling fatigued, out of breath, experiencing heavy legs, and struggling with endurance during floor routines or endurance tasks
Experiencing stagnation in progress within the gym
Having to downgrade routines due to lack of energy
Exhibiting slow reaction times, clumsiness, and an increased likelihood of accidents
Perceiving exercise as more strenuous than usual
Engaging in improper form or cheating during conditioning sessions
Dealing with excessive muscle soreness
Having frequent bouts of nausea, stomach discomfort, and dizziness
Frequently missing practices due to illness
Suffering from recurring or slow-healing injuries
Experiencing mood swings, irritability, a negative attitude, frequent crying spells, and heightened frustration
Being labeled as "uncoachable"
Battling mental blocks that hinder performance
Showing signs of a small stature, stunted or halted growth
Missing monthly menstrual periods (for female gymnasts over the age of 15)
Witnessing unexpected changes in body composition, such as decreased muscle mass and bone density alongside increased body fat mass
Many of the common challenges faced by gymnasts across various age groups and skill levels are actually indicators of under fueling and a consequence of low energy availability.
What exactly is low energy availability?
Energy availability represents the difference between the energy (aka calories) you consume through eating and the energy expended during daily activities, basic bodily functions, growth and development, recovery, and routine exercise.
The remaining energy (available) is utilized by your body for essential functions such as respiration, digestion, reproduction, and the transportation of oxygen and nutrients in the bloodstream.
When energy availability is inadequate, the body lacks the energy to sustain both exercise and everyday activities, causing the body to make compromises that can impact overall health and performance.
The causes of low energy availability among gymnasts can stem from various factors:
Underestimating Energy Requirements:
The energy demands of gymnasts surpass those of other, less active children and teens their age. It's crucial for gymnasts to consume more food and eat more frequently throughout the day compared to their peers or what is typically portrayed in mainstream media.
Intentional Food Restriction:
As gymnastics is a very body-conscious sport, some gymnasts may intentionally restrict their food intake. This practice, often stemming from body image concerns or a belief that "smaller" gymnasts perform better, is dangerous and rarely leads to the desired outcomes. Seeking guidance from a dietitian is essential in such cases.
Influence of Diet Culture:
Diet culture, prevalent from various source like family, friends, mainstream media, social media, schools, and within the sport itself, can shape a gymnast's perceptions of food and body image. The fixation on an unrealistic notion of "healthy" or "clean" eating, sometimes evolving into orthorexia, can trigger issues related to low energy availability. What may seem like a healthy meal choice—such as a small salad—might not suffice for a gymnast who requires substantial energy intake.
Unintentional Under-Fueling:
Juggling demanding 4-5 hour practices on top of school and other commitments, gymnasts means gymnasts (and those responsible for feeding them) are busy. Combine that with kids and teens with small stomachs and appetites or poor awareness of hunger cues may inadvertently neglect proper fueling. Establishing a routine of consuming meals and snacks consistently throughout the day is crucial to address this issue.
Irrespective of the underlying cause, low energy availability in gymnasts can significantly impact their overall well-being. When gymnasts fail to ingest adequate food to sustain both exercise and essential bodily functions, they risk developing Relative Energy Deficiency in Sport (RED-S), and can actually impact various other areas such as their mental state, focus, academics and more…
Relative Energy Deficiency in Sport (RED-S)
RED-S is a low energy availability state that can impact every system in the body.
This includes:
Bone health
Cardiovascular system
Muscle health and function
Growth and development
Gastrointestinal function
Immune function
Energy metabolism and regulation
Hematological function
This condition occurs when you are expending more energy than you are taking in which leads to negative side effects such as stress injuries, reproductive dysfunction, decreased muscle strength, decreased concentration, decreased balance/coordination and increased risk for depression. The body will actually slow or even shut down many functions to save energy to make sure it has enough for absolutely essential functions (like breathing and digestion).
RED-S is a spectrum, meaning that not everyone will experience all of the same symptoms, and may be impacted at differing levels of severity, depending on the length of time and size of the energy deficit. While clinical RED-S is diagnosed after years of under fueling, the negative consequences can impact a gymnast even after only a few days of inadequate energy intake.
Unanticipated Impacts of Under Fueling in Gymnasts
So often, under fueling is associated with low energy, fatigue, and injuries. However, what often remains undiscussed are the subtle yet significant repercussions of under fueling on a gymnast's overall well-being and performance.
Mood and Mental Performance
Under fueling in gymnasts can have a profound impact on mood, focus, and mental performance. Inadequate energy intake can lead to blood sugar fluctuations, decreased reaction time, impaired focus, and physical discomfort, all of which can contribute to mood swings, irritability, and anxiety. These factors, combined with decreased focus and concentration, heightened anxiety levels, impaired decision-making, and negative thought patterns resulting from under fueling, can result in the increased perceived exertion (why skills, routines, and conditionings feel so much harder or why you don't feel strong enough to complete assignments) and the development of mental blocks. Adequate balanced meals and snacks prior to a workout, as well as intraworkout nutrition strategies is crucial not only for physical performance but also for maintaining a positive mood, mental clarity, and overcoming mental blocks in gymnastics.
Focus and Performance
Without adequate nutrition to fuel the brain, gymnasts may find themselves struggling with focus, compromised coordination, and slower reaction times. This impaired cognitive function often leads to limited attention span, memory, and alertness during training and competitions. In terms of performance, under fueling results in decreased energy levels, muscle weakness, and impaired coordination, making it difficult to execute their routines even though they have the skill to do so.
Proper nutrition and sufficient energy intake are essential to maintain mental acuity, sharp focus, and optimal physical performance in gymnasts, ensuring they can perform at their best and minimize the impact of under fueling on their gymnastics abilities.
Struggles in School
The effects of under fueling are not confined to the gym, and can be the reason why you are struggling at school as well. Inadequate nutrition can impair cognitive function, making it difficult for gymnasts to concentrate in class, retain information, and perform well academically. Distractions caused by hunger and low energy levels can also affect concentration, making it difficult to stay focused for gymnasts. Additionally, an under fueled brain is not as efficient in completing assignments, meaning it takes under fueled gymnasts longer to to get work done (impacting sleep and other enjoyable parts of life). All these highlights the critical need for proper nutrition, sufficient energy intake, and a balanced lifestyle to support academic success alongside their gymnastics careers.
Poor Sleep Patterns
Under fueling in gymnasts can significantly disrupt sleep patterns and quality, leading to a range of sleep-related issues. Inadequate energy intake can cause fluctuations in blood sugar levels, resulting in difficulties falling asleep and maintaining restful sleep throughout the night. Insufficient fuel can also impact the production of essential sleep-regulating hormones, such as melatonin, affecting gymnasts’ circadian rhythm and their overall sleep-wake cycle.
Physical discomfort and hunger from underfueling can also cause the gymnast to have fragmented sleep and wake up during the night. These disruptions not only impair recovery and muscle repair essential for their performance but also contribute to fatigue, mood disturbances, and diminished cognitive function, highlighting the crucial role of proper nutrition and adequate energy intake in promoting quality sleep and overall well-being for gymnasts.
The effects of under fueling on gymnasts extend beyond physical performance, impacting various aspects of their well-being such as mood, mental clarity, academic success, and sleep quality. Understanding and addressing these hidden implications of inadequate nutrition and under fueling is not just essential for enhancing performance but also to protect the overall well-being of gymnasts in all aspects of their life, as they continue to progress and succeed in their long-lasting careers.
When you skip meals and snacks, avoid foods, and don't make performance fueling and recovery a priority, you can't expect make the most progress in the gym this fall (and beyond). It's not just about giving 100% when you're in the gym, but also making what you do outside of the gym a priority. It's not too late to get your nutrition sorted out and see major improvements this season!
The Fueled Gymnast Academy is the is the simplest way for busy gymnast (and those who feed them) to learn the ins and outs of fueling their body as a high level gymnast so they can
have more energy, reduce the risk of injury, and perform their best
AND
feel confident and empowered to make their own food choices (and not just have someone tell them what they have to eat).
Fueling your body doesn't have to be a guessing game. And you don't have to figure it out on your own.
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