Did you know, the energy needs of a gymnast are much higher than the average needs of a child their age?
And while meeting energy and nutrition needs is challenging for almost every high level gymnast, this can become even more of a challenge when the gymnast is a picky eater.
So many children grow up with strong food preferences, a tendency to gravitate towards certain foods, and a lack of willingness to try others.
However, no matter what the limitations are, it is crucial for all gymnasts to meet their energy and nutrient needs no matter what foods they eat. Ensuring they meet their energy needs is vital to prevent performance and health issues stemming from under-fueling.
Why Do Underfed Gymnasts Tend To Be Pickier?
Underfed gymnasts often exhibit picky eating behaviors because their bodies lack energy and essential nutrients. This deficiency can affect their taste preferences and how they approach food. Essentially, because they are not getting all the nutrients they need, they may become even more selective about what they eat, preferring familiar foods over less-than favorites, or even trying new or unfamiliar foods.
For many picky eaters, underfed gymnasts may experience the fight or flight response when confronted with unfamiliar or non-preferred foods. This reaction can trigger a reluctance to trying new foods, as the body perceives them as a potential threat to survival. Additionally, some gymnasts may experience a freeze response, linked to the fear of trying new foods, which may also come into play as a protective mechanism from the body of trying something unfamiliar.
Addressing the complex relationship between under fueling and picky eating requires a holistic approach that often includes providing adequate nutrition through preferred foods first. Once the brain and body regain a sense of safety around food, parents can begin fostering a supportive mealtime environment and gradually exposing athletes to a diverse range of foods to create a healthier relationship with food and promote a more diverse diet and preferences.
Redefining ‘Picky Eating’: Understanding Individual Preferences and Avoiding Labelling
Each picky eater is unique, with specific likes and dislikes when it comes to food. It's crucial for parents to take the time to understand these preferences and patterns. However, it is important for parents to remember that the more we label kids as “picky eaters”, the more they will continue to behave in that way.
Picky eating is a self-fulfilling prophecy.
Labeling kids as a “picky eaters” can encourage them to use it as an excuse to stay in their comfort zones and say no to trying new foods. A useful tip is to consider your gymnast as “shy” around new foods, as they don’t feel safe or comfortable trying them yet, but they may just need more time, information, and encouragement from parents.
Picky eaters also often feel a lot of pressure around that label. Often, picky eaters are assumed to not like a food before they even try it, an excuse made by other people that reinforces the picky behaviors. Many are also more afraid of the reaction from others (especially their parents) surrounding new foods; they often feel a sense of guilt for not liking a food others expect they might, or even feel embarrassed if they do like a food (and now they're pressured to eat it all the time). As a parent, it can be helpful to remove all expectations and reactions surrounding new foods.
When helping young eaters learn their food preferences, it can be beneficial to help them explore what it is they do and do not like about certain foods. By paying attention to the textures, flavors, smells, temperatures, and colors that do and don't appeal to young gymnasts, parents can tailor meals to incorporate familiar elements while gradually introducing new and nutritious options. This personalized approach can help create a more positive and successful eating experience for picky eaters without it being too daunting.
Division of Responsibility - Collaborative Meal Planning and Preparation
When feeding our gymnasts, our goal is to meet their nutritional needs while being able to explore new food and help them discover their own likes and dislikes. This can be a collaborative experience with an (age appropriate) division of responsibilities. Typically, a parent’s job is to choose, prepare, and pack all the food, meals, and snacks whist catering to their likes and dislikes. However, involving young gymnasts in meal planning and preparation can be a transformative experience to help broaden and explore new likes and dislikes.
By encouraging them to participate in selecting recipes, grocery shopping for ingredients, and even assisting in cooking and preparation, parents not only instill a sense of responsibility but also foster a deeper appreciation for the food on their plates (e.g., letting them pick out a new ingredient at the store to try each week, teaching them how much effort is needed to make a meal). This collaborative approach can spark curiosity and a willingness to try new foods, helping them expand to a more diverse and balanced diet. Understanding this division of responsibility will help make mealtime a positive experience and help your gymnast develop a healthy relationship with food whilst slowly expanding their pallet.
Transforming Meal Times into Positive Experiences: Cultivating a Healthy Relationship with Food
When it comes to eating a meal, this time (when possible) should be more than just about filling one's belly; it should be an opportunity for connection, exploration, and enjoyment of foods. However, for parents with picky eaters, meal times are often more stressful than they are enjoyable (and with busy schedules and the need to just get them fed before they have to run off again, sometimes it can just be easier to get them fed with whatever you know they'll eat).
Parents often worry whether or not their gymnasts will like the food prepared and may sometimes lead to arguing, bribing, and yelling, making mealtimes a negative experience for both the parent and the gymnast.
For picky eaters, creating a positive mealtime environment is key. By fostering a relaxed atmosphere free of pressure and comments, children are more likely to feel safe and comfortable trying new foods at their own pace. Encouraging open communication about tastes and textures can also help young gymnasts expand their palate and develop a more adventurous approach to eating.
Educating on Nutrition Without Using Food as a Reward: Empowering Through Knowledge
When working with picky eaters, food should not be used as a tool for reward or punishment but rather as fuel for the body and mind. When a food is used as a bribe or reward, it can increase a child's desire for that food, put it up on a pedestal, and make it seem even more special in their minds.
Educating young gymnasts about the nutritional value of different foods and how they can impact their gymnastics can help empower them to make informed choices about what they eat and make them a little more willing to eat something. Teaching them about the importance of proteins for muscle repair, carbohydrates for energy, and vitamins and minerals for overall health can help them understand the role that food plays in supporting their goals in the gym. This can help make them more willing to eat these important macro and micronutrients in order to support their gymnastics goals.
Instead of rewarding your child for eating, explain to them why they should incorporate a certain food. For example, “For dinner, I’ve put chicken on your plate, chicken has protein that can help make your muscles stronger for gymnastics." This approach is more positive and is making the food at hand important while helping the child form a healthy relationship with food. When kids are educated on what and how certain foods fuel their bodies, they will be more likely to eat new foods.
Leading by Example: Role Modeling Healthy Eating Habits
Parents serve as powerful role models when it comes to shaping a gymnast's relationship with food. By demonstrating a diverse and balanced diet in their own eating habits, adults can help their children feel safer around new and unfamiliar foods and inspire young gymnasts to explore new foods and develop a positive attitude towards nutrition. Gymnasts may often need reinforcement from parents that a new food is “safe” to eat, additionally, discussing foods in more descriptive ways (e.g. ‘this broccoli is so crunchy!’) can help gymnasts have more interest and feel more comfortable exploring new foods.
Family Meals: Providing Consistency and Exposure to Variety
When schedules allow, sitting down for family meals not only foster the family bond a sense of togetherness, but also provide an opportunity to expose picky eaters to a variety of foods. If gymnasts are continually given an option to eat something different than the rest of the family, they will always expect that to be an option and can be more resistant to trying new foods.
Instead, by offering a balanced meal that includes at least one safe food or familiar favorite alongside other, less preferred foods, gymnasts can gradually expand their food preferences in a supportive setting. Getting them involved and allowing them to help can help hem get more comfortable around new foods or be willing to try something.
Creative Food Presentation and Preparation
Incorporating nutrient-dense foods into meals doesn't have to be boring or bland. Creative presentation and preparation techniques can make healthy foods more appealing to picky eaters. From arranging colorful fruit platters to blending vegetables into smoothies or incorporating fun shapes and designs into meals, there are countless ways to make nutritious foods engaging and enticing for young gymnasts. By making nutrition a fun and creative experience, parents and coaches can inspire children to embrace a more varied and wholesome diet.
When Is Picky Eating More Than Just Picky Eating?
Avoidant/restrictive food intake disorder (ARFID)
Sometimes the causes of picky eating are rooted deeper than just food preference and can have more to do with medical conditions, sensory challenges, history, and trauma surrounding food and the eating environments. ARFID (avoidant restrictive food intake disorder) is a feeding disorder characterized by extremely selective eating behaviors with little interest in eating food. They may only eat a limited variety of foods which, without proper intervention, can lead to health problems and malnourishment.
Signs and symptoms of ARFID:
Being very selective when it comes time to eat a meal
Negative reactions to smells, tastes, textures, or colors of foods.
Being fearful of new foods, called “neophobia,” and scared of negative experiences related to unfamiliar foods.
lack of interest in eating accompanied with a very low appetite
Being afraid of what might happen when they eat; for example, experiencing stomach pain, choking, or vomiting.
Side effects of ARFID:
Deficiency in vitamins, minerals, and protein
Poor growth and development
Delayed puberty
dizziness and fainting due to low blood pressure
a slow pulse
dehydration
weakened bones (osteoporosis) and muscles
stopped menstrual periods (amenorrhea)
If you are noticing that your gymnast may be experiencing symptoms of ARFID, it is strongly recommend to discuss these concerns with your child's pediatrician, and will likely require the help of a child feeding team, which includes a Registered Dietitian, Speech Language Pathologist, Occupational Therapist, and/or Mental Health Professional.
Nutrient-Rich Recipe Swaps for Picky Eating Gymnasts
Oftentimes kids are resistant to eating foods like proteins or vegetables, which are an important part of a gymnasts fueling plan. Vegetables contain all the vitamins and minerals that every gymnast needs to keep their immune system strong and promote recovery. So it is important to figure out ways to include them in their diet. While we never want to hide, trick, or do anything that would cause our children to lose our trust and become even more skeptical around foods, it may make it more palatable for picky eaters to eat these foods incorporated into more familiar dishes.
Protein can be added into meals by mixing dry milk powder into mixed dishes like meatballs or meatloaf, by making dips or sauces with plain Greek yogurt or blended white beans, or by cooking grains like rice in bone broth. Vegetables are easy to incorporate in a smoothie or in pasta sauce. Below are a couple recipes that have hidden vegetables!
Smoothie Bowls
Smoothie bowls are great for gymnasts who have a sweet tooth. This is the perfect way to get in a variety of nutrients without compromising on taste and sweetness
Blend together a base of bananas and berries with spinach or kale for added vitamins and minerals
Top the smoothie bowl with granola, nuts, seeds, and a drizzle of honey for extra protein and healthy fats
Hidden Veggie Pasta Sauce
Puree vegetables like carrots, celery, bell peppers, onions, and zucchini into a tomato sauce for pasta dishes. This sneaky swap adds nutrients without altering the familiar taste of spaghetti. For creamy soups and dishes, you can also puree a can of white beans for added protein, fiber, and iron.
Protein-Packed Pancakes
Substitute regular flour with almond flour or oat flour in pancake batter to increase the protein
Make the batter with blended Greek yogurt or cottage cheese to increase the protein
Mix in ground chia or flax seeds to increase protein, fats, and fiber
Add mashed bananas or applesauce as an added sweetener with bonus nutrients and fiber
Add fresh, frozen, or pureed fruit (like strawberries or blueberries) for extra fiber and nutrients
Shred in zucchini or carrots for extra fiber and nutrients
Greek Yogurt Dip
Replace traditional dips made from sour cream or mayonnaise with Greek yogurt to boost protein content
Mix Greek yogurt with your favorite spice blends (like ranch), herbs, garlic, lemon juice, and a dash of salt for a flavorful and creamy dip that pairs well with veggies, whole grain crackers, or baked pita chips.
Fueling picky eaters in gymnastics requires a thoughtful and individualized approach. By empowering young athletes through collaborative meal planning, fostering positive mealtime experiences, and providing consistent exposure to a diverse array of foods, parents can support their nutritional needs while helping them cultivate a healthy relationship with food. With patience, creativity, and a focus on positive reinforcement, picky eaters can learn to enjoy a varied and nutritious diet that fuels their athletic pursuits and promotes long-term well-being.
As parents, the number one goal is to keep our children safe, including ensuring they are getting enough energy and nutrients into their bodies to keep up with the demands of the sport. While picky eating can feel like the ultimate struggle around your dinner table, please know that when educated and empowered, most children can grow out of it. Sometimes, they just need the support and guidance of a third party. If you're looking for more support fueling your picky gymnast, as a registered dietitian, I am here to help.
When a gymnast skips meals and snacks, avoid foods, and don't make performance fueling and recovery a priority, they 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 fall!
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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