Can you believe we’re at the end of 2024?!!
It's truly been a year filled with many wonderful yet difficult challenges.
If you're anything like me, you love a fresh start and can’t wait for the new year!
Cue the talk of New Year's Resolutions...
Embarking on a new year often brings about a wave of resolutions, with many gymnasts having many new skills and competition goals they want to hit in the new year. The idea of a fresh start is just so motivating to everyone, and you feel so ready to make some big changes!
While there is nothing wrong with that... I always hear gymnasts say:
"I need to get back on track after the holidays."
"New Year, New Me!"
"Let's jumpstart the new year with a juice cleanse / detox!"
"This year is the year I'm going to eat clean! I won't eat any sugar - only vegetables and protein."
Wow! This all sounds so... great…
On January 1st, you empty the kitchen, throwing away all the “junk food”, clear the ice cream out of the freezer.
And during dinner, you only let yourself have chicken and broccoli. "This is easy! I can definitely do this!"
By January 3rd, you’re going back to school and gym (with meet day just a few days away), things seem fine... at the beginning. But the conditioning feels unusually hard (maybe it’s just the few days off and all that Christmas dinner and candy you tell yourself). On the way home, you pass by your favorite restaurant, and the smell of your favorite food is all you can think about now….
As the week goes on, you’re completely drained and exhausted! During the second event at practice, you find yourself needing to sit down; you’re feeling weak and dizzy, as if you are about to throw up!
And then, a teammate surprises everyone with a plate of cookies for their birthday. You think, "I can have just one... right?" The first bite is just too good. It leads to another and another until you've had SO MANY you’ve lost count…
The guilt and physical discomfort settle in, leaving you feeling regretful.
"Why is my willpower so weak? Well, this day is already ruined... might as well stop at that restaurant on the way home and indulge in an XL fries, milkshake, and soda while I'm at it.
I guess I'll just start fresh tomorrow..."
Sounds familiar doesn’t it?
STOP!
The best way to stop this cycle is to NEVER START IN THE FIRST PLACE!
As gymnasts, we find ourselves constantly bombarded with messages about diets. We live in a diet culture and a sport that places a strong emphasis on eating habits and physical appearance, given the potential impact this can have on performance and judges' perceptions.
This culture often prioritizes conforming to specific dietary norms all in the name of "health," always searching for that magic diet pill.
As a registered dietitian, someone who studied nutrition, health, and health education for 8 years AND has worked with hundreds gymnasts over the last decade, something that I have learned is that "Healthy" is a dynamic concept. It's about the journey and the ongoing process rather than reaching a final destination. And, what looks "healthy" is not the same for everyone.
And as for that perfect diet? It's a myth! There is no one-size-fits-all perfect diet.
THAT DOESN’T EXIST!
Curious what happens to gymnasts who start following diet culture and the messages you see on social media as a "New Year's Resolution" to start eating healthier?
The Pitfalls of Dieting for Gymnasts
Negative Impact on Performance
Most mainstream diets focus on calorie restriction or eliminating entire food groups are inadequate for gymnasts and can lead to fatigue, reduced strength, and negatively affect performance in gymnastics, making skills and conditioning feel harder than they actually are.
Risk of Nutrient Deficiencies
Strict diets that result in inadequate energy intake can often also deprive gymnasts of essential nutrients crucial for energy, muscle recovery, and overall health, potentially leading to deficiencies and future health complications. Most gymnasts that are not eating enough are also experiencing low carbohydrate availability, inadequate protein for recovery and growth, insufficient fats for fullness and nutrient absorption, as well as inadequate vitamin and mineral intake which can impair the function of every system in the body.
Mental and Emotional Strain
Constantly worrying about food choices, calories, and restrictions can contribute to stress, anxiety, and an unhealthy relationship with food, which can affect both performance and well-being, significantly impacting your mood in and out of the gym.
Short-Term Solutions
Most diets offer short-term results at best (which as we know, are very unrealistic), often leading to a cycle of unsustainable eating habits (and body composition fluctuations) that are ultimately detrimental in the long run
The diet industry is a 75 BILLION DOLLAR industry. They are not in the market of helping you, they are in the market of keeping you stuck in the cycle to make $$$.
Want to know what does work?
Finding a way of eating that not only aligns and supports your goals but also works with your lifestyle and brings you both physical and mental satisfaction!
Consistency is key!
Rather than setting unattainable standards and expectations for yourself (which often lead to frustration and letdown), consider a new approach to setting New Year's Resolutions this year.
What to Focus on Instead
Be kind to yourself and others
Speak kindly to yourself and those around you (especially when it comes to bodies)
Prioritize time for self-care and spend more meaningful time with your friends, family and loved ones
Nutrient-Rich Fuel
If you still intend to make food-related resolutions, instead of telling yourself you have to "give up" or "cut out" something, think about what you can add instead.
Add 1 more bottle of water each day
Add a helping of vegetables to your lunch
Add a fueling snack before practice
Add to your support system by investing in a Registered Dietitian
Mindfulness and Introspection
Spend 2025 listening to your body more. Look for the subtle cues about your body and be honest with yourself about how your training, recovery habits, nutrition, and self care habits are impacting your daily life. If things are not working or you wish they were different, connect with a licensed professional who can support your goals. You can also focus on mindful eating practices such as listening to your hunger cues, savoring meals without distractions, and creating a positive relationship with food to have a healthy approach to nutrition
Focus on Performance Goals
Shift your focus from outcome based resolutions (I want to win this meet, I want to get a 9.5 score, etc.) to process-based goals, such as
Committing to a sleep hygiene routine that promotes adequate, restful sleep
Adding fueling foods, meals, snacks, or drinks to your routine
Practicing your mental routines or journaling daily
Set SMART goals!
Ensure your goals are Specific, Measurable, Achievable, Relevant, and Time-sensitive, for instance:
"I plan to drink an extra cup of water between lunch and my pre-workout snack four days this week."
"I will include carrots and chips in my school lunch three times this week."
Invest In Support!
And always remember, you don't have to figure nutrition out alone!
If prioritizing proper fueling for your body is a focus as you enter the new year, The Fueled Gymnast Academy offers a straightforward solution for busy gymnasts (and those who support them) to understand the essentials of fueling their bodies effectively as high-level gymnasts.
This knowledge can help them:
Have more energy
Lower the risk of injury
Enhance their performance
Not only that, they can also feel confident and empowered to make their own food choices, rather than simply being told what to eat.
By steering away from the trends of quick-fix diets and instead focusing on a nourishing and balanced approach to nutrition, you are setting yourself up to thrive in the sport and lead a healthier, more balanced life.
Emphasizing sustainable habits and a focus on performance goals can set the stage for a successful and rewarding journey in the year ahead.
Remember, the ultimate goal is to support gymnasts in achieving their full potential while prioritizing their health and happiness above anything else.
Here's to a New Year filled with strength, resilience, and balance for your gymnast!