As the end of competition season draws near, states are quickly approaching, with Regionals and Nationals just around the corner! It’s natural to have a million thoughts racing through your mind right now—Will I perform my best? Will I qualify? Are college coaches watching?
With all this on your plate, it’s easy to feel overwhelmed and lose sight of the small, consistent habits that have helped you prepare for this moment.
One of the first things that often gets neglected when nerves and anxiety set in is the basics of self-care, such as fueling your body properly and getting enough sleep.
During competition season, many gymnasts risk under-fueling, which can leave them feeling drained and fatigued throughout the day, often with no energy left by the time practice comes around. This can lead to Low Energy Availability (LEA), which not only decreases your performance—hello soreness, sluggish routines, and lack of power—but also increases your risk of injury.
While this may not be what you want to hear as you head into your most important meets of the season, don’t worry! There are a few simple steps you can take to prevent this from happening, starting with your fueling habits!
As a registered dietitian who works with gymnasts, I’m here to share 4 strategies you can implement over the next few weeks to feel more energized, improve your performance, and have your best meet of the year (so far) at States!
4 Winning Fueling Strategies To Maximize Your Performance At States
1. Have a Fueling Plan That You Can Implement Consistently
Nutrition is one of the most important factors in maximizing performance, but it’s also one of the easiest to overlook, especially when you’re busy or feeling stressed. Without proper fueling, your body won’t have the energy to power through long training sessions, fully recover, or perform at its peak when it matters most—at States.
Food is your fuel—so don’t skimp on it! As a gymnast practicing 4-5 times a week for several hours each day, your energy needs are significantly higher than those of the average person your age (especially your less-athletic friends at school). To meet these needs, it’s crucial to have a fueling plan in place that allows you to eat an adequate, balanced meal or snack every 2-3 hours. This will help ensure you have the energy to power through even the most intense practices.
The key to optimizing your fueling is consistency.
It’s not just about what you eat on the day of your big meet, but how you’re fueling your body day in and day out, throughout the entire season. Without a balanced and consistent approach to nutrition, you risk under-fueling and running on empty, which can leave you feeling fatigued and sluggish. Just like you’ve spent time perfecting your routines in the gym throughout the season, the same attention should go into perfecting your fueling routine.
A key to fueling your body effectively is developing a consistent daily nutrition routine. In the weeks and months leading up to your competition, it’s important to figure out which types of foods, meals, and snacks not only energize you but also sit well with your stomach and keep you feeling full. Every day is a chance to fine-tune what works best for you, so by the time meet day arrives, your body is familiar with your fueling habits.
For example:
Breakfast before school or a morning workout becomes your meet day breakfast
Pre-practice meals and snacks become your pre-competition meals and snacks
Mid-practice snacks translate into mid-meet snacks
Post-workout recovery meals turn into your dinner the night before the competition.
Throughout practice, pay attention to how your body responds to different foods. This will help you make informed choices about what works best for you on the day of the competition
What Should I Even Eat?
A balanced meal plan that includes carbohydrates, protein, and fats is essential for every gymnast. Carbs like whole grains, fruits, and vegetables provide your muscles with the quick energy needed for demanding routines. Protein from sources like chicken, fish, eggs, or plant-based options like tofu and legumes helps your muscles repair and recover, while fats from seafood, nuts, seeds, and avocados support sustained energy levels. Fruits and vegetables also offer up vital vitamins and minerals that help the body recover and work optimally. The meals and snacks you eat on meet day should not look very different than the meals and snacks you eat on a normal day.
On the day of your competition, follow a fueling timeline:
Avoid heavy meals or foods that are hard to digest right before your event. Instead, opt for a meal that is high in carbohydrates, moderate in protein and fiber, and lower in fat about 1 1/2 - 2 hours before your report time, and have an easily digestible snacks like a banana or a small smoothie around report time. This will give you a quick energy boost without feeling too full or sluggish during your routine.
During the competition, be sure to pack some high energy snacks to keep your fueled and focused from the first event through the last, and some snacks with protein to eat during awards to get a jumpstart on recovery.
What If I Don’t Have An Appetite?
If you’re struggling with your appetite due to nerves, don’t worry—you can still fuel your body. Opt for easily digestible snacks or drinks that feel light but pack in carbohydrates and some protein. Try smoothies, yogurt with fruit, or a small handful of nuts. Sometimes, eating smaller portions throughout the day can help ensure you’re still meeting your energy needs without forcing yourself to eat large meals.
2. Get Enough Sleep!
Sleep is often underestimated when it comes to performance, but it’s absolutely critical for gymnasts. During deep sleep, your body undergoes recovery processes, including muscle repair, energy restoration, and memory consolidation—helping you retain the skills you’ve been practicing.
When you’re sleep-deprived, you’re not just compromising your recovery, but also your focus, reaction time, and physical performance. Training and competing when you're tired can result in sloppy routines, lack of coordination, and even a higher risk of injury.
How much sleep does a gymnast need?
Sleep is the body’s natural time to rest, recover, and repair, preparing you to train hard and improve in the gym the next day. For gymnasts, getting adequate sleep each night is crucial, especially during competition season.
Here are general sleep recommendations for different age groups:
6-12 years old: 9-12 hours per night
13-18 years old: 8-10 hours per night
18+ years old: 8+ hours per night
And don’t wait until the night before to get your rest! A week or two of consistent, good sleep can set you up for success.
Create a bedtime routine that helps you unwind, such as turning off screens, reading a book, or practicing relaxation techniques like deep breathing. Getting your body and mind into “rest mode” well before bedtime will help ensure a deeper, more restful night of sleep.
Did you know that your nutrition habits can affect the quality of your sleep?
What you eat throughout the day can significantly impact how well you sleep at night, which is when your body does its major recovery work after a long day of school and intense practice.
Your sleep patterns—how easily you fall asleep, whether you stay asleep, and how rested you feel when you wake up—can all be influenced by what you ate the day before. If you’re not fueling properly, you may find yourself waking up feeling sluggish, sore, or exhausted, instead of rested and ready to take on the day.
Some of the most common fueling mistakes that negatively impact sleep in gymnasts include:
Not eating enough (both throughout the day and after practice)
Unbalanced evening meals
Excessive caffeine intake
But there’s good news! Certain foods can also help improve your sleep. Here are five nutrients that can positively influence the quality of your rest:
Protein
Omega-3 fats
Anthocyanins
Vitamin C
Magnesium
I know it can feel impossible to prioritize sleep when you’re juggling school, practice, and thoughts about upcoming competitions. However, if you're not getting enough sleep, it will catch up with you. You won’t be able to perform your best in practice, and more importantly, you increase your risk of injury. Some may think they can make up for lack of sleep by relying on energy drinks throughout the day, but this leads me to…
3. Don’t Rely on Caffeine
It’s tempting to turn to caffeine—whether in the form of coffee, energy drinks, or pre-workout supplements—when you need a quick energy boost. However, relying on caffeine, especially before your meet, can be a double-edged sword. While caffeine can give you a temporary surge of energy, it’s often followed by an energy crash (which is extremely stressful for the body), and can leave you feeling more tired and unfocused when it’s time to compete.
Energy drinks are packed with caffeine, which can give you a temporary boost by stimulating your brain and nervous system. However, this boost doesn’t last long, and you’ll likely experience a crash soon after. On top of that, you might notice an increased heart rate and trouble focusing on your routines. This happens because caffeine isn’t a true source of fuel like carbohydrates are—it’s just a stimulant that creates a temporary feeling of energy.
Additionally, caffeine can increase feelings of anxiety, which might make pre-competition nerves even worse. And let’s not forget that caffeine can dehydrate you, which is the last thing you want going into a physically demanding event like gymnastics.
But how much caffeine is too much?
The American Academy of Pediatrics recommends that children be careful when it comes to caffeine, especially for those between 12 and 18 years old. Daily caffeine intake should not exceed 100 mg (about the amount in one 8 oz cup of coffee). If you’re under 12, there’s no designated safe amount of caffeine.
Excessive caffeine can harm your health. Research has shown that too much caffeine can cause nervousness, irritability, nausea, increased heart rate, gastrointestinal issues like ulcers, and even long-term effects like osteoporosis. Additionally, it can disrupt sleep, which negatively impacts your recovery, training, and overall performance.
High doses of caffeine are also a banned substance for athletes under the NCAA and WADA rules. If your urine contains more than 14 micrograms per milliliter of caffeine (roughly equivalent to 500 mg, or 48-64 oz of coffee), you could test positive. Energy drinks are particularly unreliable since they may contain varying amounts of caffeine and possibly banned substances.
What’s a better approach?
Instead of relying on caffeine, focus on sustainable energy sources. Proper hydration, balanced meals, and consistent fueling are much more effective in keeping your energy levels steady throughout the day. If you feel you need an extra boost, opt for something natural like a small snack with a balance of carbs and protein, or sip on some water with electrolytes to keep you hydrated and energized without the risk of an energy crash.
4. Work With Your Stress and Anxiety
Stress and anxiety sometimes feel inevitable before a big meet, especially when you have so much pressure on your performance. However, too much stress can hinder your performance by causing muscle tension, affecting your focus, and increasing your feelings of doubt.
One of the most effective ways to manage stress is by practicing breathing techniques. Deep, controlled breathing activates your parasympathetic nervous system (your body’s “rest and digest” mode), which can help calm your nerves and bring you back into a focused, present state.
Take a few moments throughout your day, especially before your warm-up or when you feel overwhelmed, to practice deep breathing. Inhale for a count of four, hold for four, and exhale for four. Focus on filling your diaphragm with air and releasing tension with each breath. These short breathing exercises can help clear your mind, lower anxiety, and keep your body relaxed and ready for action.
How Do I Deal With Nerves When I’m Supposed to Eat?
Nerves are a natural part of the season at this point, but that doesn't mean you should neglect your fueling plan just because you're feeling anxious and have a reduced appetite. By establishing a consistent routine, you'll be better equipped to manage pre-competition nerves, making it easier to eat when anxiety is at its peak. This ensures that your body has the energy it needs to perform at its best on the competition floor.
When the jitters make it hard to eat a full meal, small, frequent snacks can be a game-changer. These snacks will help increase your energy intake, allowing you to power through those final routines at practice or get through the beginning of your competition.
If eating a full breakfast before your meet is challenging, try simple foods like a smoothie or a bagel to start your day, then continue to eat small, easily digestible snacks every 30-60 minutes, depending on how your stomach feels after the first meal. It’s also important to avoid high-fat and high-fiber foods close to competition time since they can cause discomfort and take longer to digest.
Here are some great options for fighting those nerves:
Pretzels and a cheese stick
GoGo Squeeze pouches
Goldfish crackers
Bagel with deli meat
PB&J sandwich
Bonus Tip: Plan Ahead!
If your state meet involves overnight travel and a hotel stay, be sure to plan ahead for your nutrition as well (this includes both travel days and meet days). Once you book your hotel, take some time to research the area and look for convenient meal options that will help you stick to your fueling routine (and make reservations if needed).
If there aren’t many good food options nearby, pack a cooler with familiar foods and stop by a local grocery store to stock up, so you can fuel properly and avoid any stomach discomfort before the meet.
Bottom line…
Stick to what you know! This part of the season can feel overwhelming, and you may be looking for any edge you can get, but remember, you’ve worked hard all season to establish these nutrition strategies for a reason. Now is not the time to experiment with new fueling plans; instead, focus on refining your current routines—both in the gym and at the dinner table.
When you skip meals, avoid certain foods, or fail to prioritize performance fueling, you can’t expect your body to perform at its best when competition day arrives. It’s not just about giving 100% in the gym; it’s also about making your nutrition outside the gym a priority. It’s not too late to fine-tune your nutrition and see significant improvements this season!
As States approach, the pressure is on, but remember that your performance depends not only on your physical training but also on how well you take care of yourself. By following these four strategies—fueling consistently, prioritizing sleep, avoiding caffeine dependency, and managing stress through breathing techniques—you’ll set yourself up for success at your State Meet.
These small habits, when practiced consistently, can make a big difference in how you feel and perform, so you can show up at your best and have your best meet yet!
Go into your competition with confidence, knowing that you’ve done everything in your power to maximize your performance. Best of luck at States!
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