The regular season is nearly over, and with States just around the corner (and regionals and nationals not far behind), the pressure is building.
But if you're like most gymnasts that reach out to me at this stage of the season, you’re feeling worn out, exhausted, low on motivation, and your body is aching and sore.
These feelings are so common this time of year—the mid-season slump. Burnout is real, and after pushing your body to it's limit throughout the season, it’s no surprise you’re feeling the effects. You’re probably just ready for the season to end so you can finally get some well-earned rest and recovery (and maybe escape that floor music for a while!).
However, just because many gymnasts experience this burnout doesn't mean it has to be something you go through too.
As a gymnast, I know you're likely to try and push through it. You might be thinking you need to add more cardio and conditioning, stay on top of physical therapy, add on some supplements, or regularly visit the chiropractor, massage therapist, cryotherapy, acupuncture, etc., to stay healthy.
While these things can help and can be important, they all have their time and place. But none of this extra work in the gym, or additional time and money spent on appointments, will do much to help you recover or stay healthy if you're not fueling your body properly.
You might think that nutrition isn’t a game-changer for your performance on the competition floor—but the truth is, under-fueling and poor nutrition are likely the real reasons you can’t shake off that mid-season slump and feel this way in the first place!
As a gymnast, staying energized and focused throughout the season can be challenging. It’s common for athletes to experience a mid-season slump—feeling tired, unmotivated, or drained. But the good news is, with the right nutrition and recovery strategies, you can power through and even reverse the slump. Here are 5 essential tips to help you fuel your body, recover effectively, and prevent burnout so you can finish the season strong!
But how do my fueling habits really impact my performance?
Many gymnasts and their families don’t fully realize just how high their energy demands are, especially when compared to their peers who aren’t training as intensely or as often. As a result, over 75% of high-level gymnasts are likely under-fueled by at least 25%. Chronic under-fueling can cause fatigue and exhaustion to set in much faster, affecting mental health as well. This can ultimately increase the risk of injury and extend recovery time compared to someone who is properly fueled.
On top of that, the energy demands that come with competition season only add to the difficulty of staying fueled throughout a long season. So, at this point in the year, if you don't have a tailored fueling strategy, you’re probably already feeling the effects of burnout and leaning on the edge of injury. While you might be managing to avoid serious injuries, the combination of overtraining and under-fueling will eventually catch up with you. Overuse, fatigue, and exhaustion are all symptoms of Low Energy Availability (LEA), which can even lead to RED-S (Relative Energy Deficiency in Sport) if left unaddressed. Proper fueling can prevent many of these issues from arising and help you perform at your best as the season progresses.
1. Focus on the Performance Plate For Balanced Nutrition
If you're looking to fuel your body for better energy, recovery, and performance, creating performance plates should become your go-to approach! These performance plates act as a visual guide to help you build balanced meals that will give you the energy you need and decrease recovery time.
Your first priority is making sure you're eating enough carbohydrates. Carbs are your body’s main source of energy, so it's essential to include them, especially during high-intensity training and competition season. Without sufficient carbohydrates, you'll likely feel more fatigued and struggle to get through those long, demanding practices. Not eating enough carbs means you're not meeting your daily energy needs, which can lead to under-fueling.
To ensure you're fueling up properly, focus on starches and grains like pasta, rice, and potatoes. These foods are rich in carbohydrates and will quickly help meet your energy needs, making them ideal for gymnasts who need a steady supply of fuel to keep going.
In addition to carbs, aim for a balanced mix of protein and essential fats. Protein is key for muscle recovery and growth, so including lean meats, eggs, dairy, tofu, and legumes can help to rebuild and strengthen your muscles. Fats from foods like avocados, nuts, and olive oil provide lasting energy while also supporting recovery and hormone health.
By focusing on balanced nutrition and making sure you're eating the right combination of macronutrients, you'll keep your energy levels consistent throughout the day and avoid the fatigue that often comes with the mid-season slump.
2. Prioritize Hydration for Peak Performance
Proper hydration is just as important as fueling your body with enough of the right foods. Staying hydrated helps maintain your energy levels, supports muscle function, and aids in recovery after tough practices. Dehydration can lead to fatigue, cramps, and even injury, all of which can significantly impact your performance.
In addition to water, you’ll want to focus on replenishing key electrolytes—sodium, potassium, magnesium, and calcium. These minerals are lost through sweat and are vital for muscle contraction, hydration balance, and nerve function. If your body is low on electrolytes, you may feel sluggish, experience muscle cramps, or struggle to recover after practice.
Sports drinks or electrolyte mixes with water can help replace these minerals, especially after intense training sessions. However, it’s important to be mindful of the sugar content in many sports drinks. You can also get electrolytes from whole foods like bananas, oranges, spinach, and nuts.
Hydrating throughout the day and refueling with electrolytes after intense exercise will help you stay energized, reduce recovery time, and prevent cramps or muscle fatigue, keeping you performing at your best.
3. Focus on Recovery Foods
Recovery is just as important as fueling up for performance. Eating the right foods after practice helps your muscles recover, reduces inflammation, and replenishes glycogen stores so you can feel energized to do it again the next day. Here’s what you should focus on post-training:
Protein:
After intense training, your muscles need protein to repair and rebuild. A post-workout meal or snack that includes protein like yogurt, chicken, or beans will help prevent muscle soreness and promote faster recovery.
Carbohydrates:
After a workout, you also need to replenish the energy that was used up during your workout. Additionally, carbohydrates are protein sparing, meaning that adequate carbohydrates after a workout allows the protein to be used for recovery. Include fast-digesting carbs like rice, bread, or fruit in your recovery meals to help refuel your body.
Anti-inflammatory foods:Â
Foods like salmon, chia seeds, turmeric, pineapple, and tart cherry juice are great for reducing muscle inflammation and speeding up recovery. Try a recovery meal like a smoothie with greek yogurt, berries, spinach, and almond butter, or a turkey sandwich on whole grain bread with tart cherry juice to drink.
When it comes to recovery, it's not just about getting enough food—it's about getting the right nutrients to help your body repair and recover efficiently. One often overlooked but essential part of recovery is antioxidants.
Antioxidants: The Unsung Heroes of Effective Fueling
Antioxidants play a critical role in fighting off inflammation and soreness, allowing you to recover as quickly as possible and be at your best the next day. While antioxidants don’t have their own designated section on your performance plate, they are still an essential part of your fueling routine.
Found primarily in fruits and vegetables, antioxidants work to neutralize free radicals in your body (fancy speak for fighting inflammation). The more vibrant and darker the color of the fruit or vegetable, the higher its antioxidant content—think blackberries, blueberries, cherries, and kale. Including a variety of colorful produce at each meal and snack helps ensure you’re getting a wide array of antioxidants to support your recovery.
Easy Ways to Boost Your Antioxidant Intake:
Blend a fruit smoothie before practice
{acked with carbs for fuel and a great pre-workout choice
Add in Greek yogurt for protein, giving you a double recovery boost!
Sneak extra fruits and veggies into meals by adding spinach, tomatoes, or squash into pasta sauces or pasta bakes.
Snack on berries, nuts, and dark leafy greens throughout the day.
Recovery isn’t just about taking a rest—it’s about properly fueling your body to repair and recover effectively.
If you're tired, sore, or feel like you're not recovering well enough from practice, inflammation could be the culprit. By ensuring you include plenty of antioxidant-rich fruits and vegetables, you'll fight off that inflammation and keep your body ready for the next practice or competition.
4. Prevent Burnout with Rest and Prioritizing Mental Health
While fueling your body with the right foods is crucial, it's equally important to care for your mental and emotional well-being. Burnout can happen if you push yourself too hard without enough rest or mental breaks.Â
Here are a few of my favorite ways to prevent burnout:
Rest and sleep: Ensure you’re getting enough sleep each night (at least 8-10+ hours for most athletes). Sleep is essential for muscle recovery, mental clarity, and energy
Take rest days: It’s important to allow your body to rest and recover. Schedule rest days during the week and listen to your body if it needs a break. At this point in the season, work smarter, not harder.
Practice mindfulness and stress management: High levels of stress can drain your energy. Consider incorporating relaxation techniques like deep breathing, meditation, or even light yoga to help you manage stress and stay focused.
By making time for rest and relaxation, you’ll help your body recharge and prevent both physical and mental burnout.
5. Stay Consistent with Your Nutrition Routine
Consistency in your nutrition routine is one of the most effective ways to overcome the mid-season slump. When you stick to regular meal times and fuel your body properly, you’ll feel more energized, recover faster, and perform better on the competition floor.
Why Consistency in Nutrition Matters
A regular eating schedule helps keep your energy levels steady, preventing fatigue and boosting recovery. Skipping meals or fueling inconsistently can lead to low energy, decreased performance, and longer recovery times. By ensuring you eat balanced meals and snacks consistently, your body will have the nutrients it needs to power through intense training and competition.
Make Nutrition a Habit
Set specific meal and snack times each day, and focus on fueling up before and after practices. Pre-workout meals should include carbohydrates for energy, while post-workout meals should contain protein to repair muscles and carbohydrates to replenish energy stores. Keeping a consistent nutrition routine makes sure your body stays primed for peak performance.
Small, Consistent Changes
Consistency doesn't mean perfection—small adjustments can make a big difference. Make an effort to add more nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats to your meals. Over time, these habits will help reduce the effects of burnout and improve your overall performance.
The Bottom Line…
To reverse the mid-season slump many gymnasts are facing right now, the key is ensuring you're properly fueled and getting enough rest. Nutrition and sleep are often underestimated when it comes to athletic performance, but they are just as important, if not more, than conditioning and repetitions. While it's easy to get caught up in the number of drills or routines you’re doing at practice, what's crucial is how you fuel and recover to set yourself up for success during both training and competition.
As a gymnast, you're probably willing to do whatever it takes to stay healthy and gain an edge over your competition. Fortunately, having a personalized fueling strategy can help you achieve both! While it may take time, especially if you’ve been under-fueling for a while, improving your nutrition and sticking to your fueling plan will lead to more energy, less fatigue, and fewer injuries as you push through the season.
Skipping meals, neglecting proper fueling, and not prioritizing recovery can prevent your body from performing at its peak when it counts. It's not just about giving your all in the gym; it’s also about making nutrition and recovery a priority outside of practice. It's never too late to get your nutrition back on track and see major improvements in your performance this season!
The Fueled Gymnast Academy 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.