Are you always tired, sore, and sluggish after practice?
Do you struggle to get enough sleep, get good quality sleep, or wake up feeling well rested and recovered?
As a gymnast you have such a busy schedule and intense training 4-5 days a week for 3, 4, 5+ hours each practice. With the intensity and frequency of their training, gymnasts push their bodies to the limit, performing physically demanding routines that require strength, flexibility, agility, and coordination, a gymnast's body often finds itself in a constant state of recovery. In order for gymnasts to make progress, reduce their risk of injuries, and be at their best, this requires proper care and attention to recovery, in order to prevent injuries and optimize performance.
And while many gymnasts think they're prioritizing recovery by
Stretching and rolling out
Icing and heating
Going to PT and doing their exercises
Doing extras like seeing the chiropractor, acupuncture, cryotherapy, etc.
Most still struggle to recover their body between workouts (and throughout the long gymnastics season).
The Missing Piece of Recovery
An area that often gets overlooked and neglected for recovery is - nutrition. We all know about getting enough sleep, stretching, using compression, and ice baths, but if you’re not eating the right fuel needed for your body after each practice, you’re going to cause your body more harm than good.
Optimizing your recovery nutrition is not just about eating to fill your stomach but about strategically fueling your body with the nutrients it needs to bounce back stronger, faster, and more resilient than before, day after day.
Understanding the Importance of Recovery Nutrition
During a long, difficult workout, it is likely that you have used up essentially all of the energy your body had stored up (even with a great pre and mid workout fueling strategy). Additionally, the demands of gymnastics can also cause micro-damages to muscles, bones, and accumulate a lot of byproduct's of exercise (like lactic acid and inflammation).
Nutrition plays a critical role in recovery. This includes:
Replenishing depleted energy stores
Repairing damaged muscles, tissues, ligaments, bones, etc.
Reducing inflammation
Improving sleep
Without adequate nutrition, your body will struggle to recover effectively, leading to an increased risk of injuries and burnout, as well as a decline in future performance. Focusing on what you put into your body can really impact how you feel, how your body prepares itself for practice and how it recovers outside of the gym.
During intense training periods, your body demands higher amounts of energy, protein, vitamins, and minerals to support muscle repair, immune function, and overall recovery. Ignoring these nutritional needs can hinder your progress and compromise your long-term goals in gymnastics.
A Gymnast NEEDS To Eat After Practice
Many gymnasts do not get home from a long day of school or practice until late at night. And so often, I get asked if it is even good for a gymnast to eat that late at night???
While I agree that you probably don't want to eat a huge meal and then immediately lie down (give yourself some time to digest), there is nothing magical about any time on the clock (not 7pm, not 9pm, not 12am) that automatically turns the food you eat into body fat.
No matter what time it is, please keep in mind the importance of getting enough fuel in after practice is over! Providing your body with the nutrition it needs is not just important before practice, it is super important after practice as well. You need that fuel to help you recover so that you are feeling strong and ready for your next practice. Your body won’t have the nutrients it needs to help it recover from a long hard practice if it isn’t given the fuel to do so!
Eating at night after a workout is a crucial component of recovery for high level gymnasts. Here's why:
1. Extended Recovery Window
The hours immediately following a workout are a critical time for recovery. Recovery nutrition is best thought of as a window of opportunity, meaning there is a short period of time after your workout where the body optimizes its ability to replenish it’s energy stores, begin muscle and tissue recovery and repair, and replenish fluids and restore the fluid / electrolytes balance lost through sweat. Research has found that there are 2 optimal windows for recovery nutrition, one starting immediately – within 15 to 60 minutes of the end of training, and the second being within 1-3 hours of training. Eating at night ensures that gymnasts maximize this recovery window, providing their bodies with the nutrients needed for optimal repair and growth while they sleep.
2. Glycogen Replenishment
Recovery from a workout requires carbohydrate. Eating carbohydrates at night helps replenish glycogen stores, which is especially important for gymnasts who have multiple training sessions per day. This ensures they wake up with ample energy for the next day.
Recovery nutrition requires about half your body weight (in pounds) in grams of carbohydrates as a part of that recovery snack or meal. For example, a 100lb gymnast would need at least 50g of carbohydrates in their recovery meal. This is equal to 1C of grains, 2-3 pieces of fruit, 3/4C of dried fruit, 12oz of fruit juice, or 4.5 cups cooked vegetables or 9 cups raw veggies. A 125lb gymnast would need about 60g of carbohydrates, or 1 1/3C of grains, 4 pieces of fruit, 1C of dried fruit, 16oz of fruit juice, or 6 cups cooked vegetables or 12 cups raw veggies.
3. Protein Synthesis
Proteins are the building blocks for the body, so it only makes sense that they are an essential part of that recovery meal or snack. Recovery from gymnastics practice requires about a 3:1 carb to protein (g) ratio. Some simple math can tell you how much protein your body likely needs as part of that recovery meal or snack. For example, if you require 45g of carbohydrates, pair that with 15g of protein. 60g of carbs would pair with 20g of protein.
Consuming protein-rich foods at night promotes protein synthesis, the process by which the body builds and repairs muscle tissue. Including a source of protein in the evening meal or snack aids in muscle recovery and adaptation to training.
4. Sleep Quality
Sleep is the best time for your body to rest, recover, and repair itself so that you're ready to train your hardest and get better in the gym the next day. All types of sleep related troubles can be impacted by food - how easily you fall asleep, if you stay asleep throughout the night or wake up, and if you wake up feeling well rested and refreshed or sluggish, sore, and exhausted can all be linked back to what we are or are not doing in terms of fueling the previous day.
3 of the most common fueling mistakes I see gymnasts make that negatively impacts their sleep include:
Not eating enough overall food
Building evening meals and snacks that do not follow the performance plate (and are lower in fiber, high in saturated fat (like greasy or fried food), and include excess sugar
Relying on caffeine for energy
So how can you fuel properly to overcome the recovery gap?
Crafting Your Recovery Nutrition Strategy
While eating after practice is crucial for recovery, it's equally important to strike a balance to optimize recovery without negatively impacting sleep. Here are some guidelines for gymnasts and their families to ensure they make the most of their post-practice nutrition:
1. Follow A Performance Plate
To optimize your recovery nutrition this season, a gymnast should aim to build a either a moderate or high intensity performance plate. Performance plates are a great way to help you visualize how much of each food group you are eating, while still leaving the meal open ended enough for you to choose the foods that work best for you.
When building a performance plate, it is good to keep the following in mind:
Replenish Carbohydrate Stores
Carbohydrates are your body's primary source of energy during high-intensity workouts and will be the easiest way to replenish those energy stores and facilitate recovery. Examples of grains and starches include bread, rice, quinoa, oatmeal, pasta, potatoes, and tortillas.
Prioritize Protein Intake
Protein is essential for muscle repair and growth. Include high-quality protein sources such as lean meats, poultry, fish, eggs, dairy, legumes, and plant-based proteins in your meals and snacks can support recovery and enhance muscle recovery.
Include Essential Fats
Foods with fats, such as nuts, seeds, avocados, plant-based oils, and fatty fish, provide essential fatty acids that aid in energy intake, support inflammation reduction, and hormone production.
Hydrate Adequately
Proper hydration is crucial for optimal recovery and should include 16-24oz of fluid post-workout.
Prioritize Micronutrients
Opt to add in additional nutrient-dense foods that offer vitamins and minerals crucial for overall health. Include plenty of colorful fruits and vegetables to ensure a wide range of nutrients.
Omega-3s and Unsaturated Fats (like Salmon, Mackerel, Tuna, Sardines, Herring, Cod liver oil, Anchovies, Oysters, Shrimp, Seaweed/Algae, Eggs, Flaxseed. Chia seed, Hemp seeds, Walnuts, Edamame, Plant oils (ex. canola oil, olive oil, avocado oil, grapeseed oil) support inflammation reduction
Calcium Rich Foods (like milk, cheese, yogurt, fortified non-dairy substitutes, fortified orange juice, seafood (with edible bones), tofu, greens, and chia seeds) support bone health and healing
Vitamin A & C Rich Foods (like broccoli, Brussels sprouts, cabbage cantaloupe, carrots, cauliflower, citrus fruits, kiwi, mango, peppers, pumpkin strawberries, spinach, sweet potato, tomatoes) support tendon and ligament health as well as recovery.
Anthocyanin Rich Foods (like acai, blueberries, blackberries, beets, purple cabbage, cherries, eggplant, figs, grapes, plums, pomegranates, raspberries, red onion, strawberries) aid in sleep and support inflammation reduction.
2. Time Your Recovery Nutrition
When it comes to a recovery snack or meal, the two main macronutrients to include are:
Carbohydrates
Protein rich foods to both replenish and repair your muscles
I recommend a 3:1 ratio of carbohydrates to protein in a recovery meal/snack.
A recovery snack is an important component of your recovery nutrition when practice ends at a weird time or you have a long drive home. It may also be needed when your next meal isn’t for two or more hours after your workout ends. For example, if practice ends at 4pm and dinner isn’t until 7pm, a recovery snack is needed.
Since both recovery meals and snacks prioritize the same nutrients, the only difference between a snack and a meal is the size and timing of each.
For a recovery snack, most gymnasts will likely need 30-60g carbohydrates and 10-20g protein
Here a few recovery snack ideas:
Bagel + hard boiled eggs or cottage cheese
Cliff bar + chocolate milk
Applesauce + cheese stick
Pretzels + beef jerky
Dried fruit + protein shake
Granola bar + greek yogurt
Since both recovery meals and snacks prioritize the same nutrients, the only difference between a snack and a meal is the size and timing of each.
A recovery meal should always be prioritized if possible to ensure the body gets adequate recovery nutrition. If your next scheduled meal is within an hour or less after practice ends, the recovery meal should be prioritized over a recovery snack.
For example, if practice ends at 7pm and you plan to eat lunch at 7:30pm or 8pm, you can skip the recovery snack and prioritize the recovery meal instead.
Here are a few recovery meal ideas
Grilled Teriyaki Chicken with Rice and Brussels Sprouts
Smoothie bowl/Acai bowl topped with granola, nuts, and seeds
Mac and Cheese with Broccoli and Chicken
Salmon Bake with Broccoli and Sweet Potato
Turkey Sandwich with Sliced Apples and Chocolate Milk
Pasta and Meatballs with Grilled Vegetables/Salad
Quinoa Salad with Chicken and Roasted Vegetables
Optimizing your recovery nutrition is a game-changer for gymnasts looking to enhance their performance, prevent injuries, and stay at the top of their game. By prioritizing nutrient-dense foods, staying hydrated, and fueling your body with the right balance of macronutrients, you can take your recovery to the next level and achieve your athletic goals with confidence.
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 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.