If you want to take your gymnastics performance to the next level, there’s one key factor that often gets overlooked: how you fuel your body.
As a gymnast, your performance is everything to you, both physically and mentally. Whether you're preparing for a big competition or pushing yourself in practice, fueling your body properly is an essential part of reaching your true potential.
One topic that often gets a lot of attention when it comes to fueling is supplements.
From vitamins and protein powders to electrolyte drinks, it can be tempting to think that supplements are the key to unlocking your best performance. However, it’s important to take a step back and remember that you can absolutely meet your nutrient needs without supplements.
Supplements are meant to be just that - they "supplement" your diet, not replace it. While they can play an important role in supporting your nutrition plan, they should never replace a well-balanced, nutrient-dense diet.
The truth is, if you aren't getting the basics of nutrition right first, then no amount of supplements will give you the results you're looking for.
Your body needs the foundation of adequate energy, adequate macronutrients (like carbs, protein, and fats), hydration, and proper meal timing before supplements can work their magic.
In this guide, we’ll break down the best approach for fueling your body as a gymnast, with a strong focus on getting the majority of your nutrients from whole foods. From there, we’ll discuss how supplements can fit into the equation once your diet is optimized, and how to choose the right ones to boost your performance and recovery without falling into the trap of relying on quick fixes.
Let’s dive into how to fuel your body in a way that sets you up for success—starting with the basics, and adding supplements as needed.
Food First: The Foundation of Fueling Your Body
Before we dive into the specifics of supplements, it's essential to prioritize getting nutrients from whole foods. Not only do foods provide energy and macronutrients, but they also provide a full spectrum of vitamins and minerals that your body needs (in more optimal ratios and absorbable forms) to function at its best, and support all your gymnastics training and meets.
Here are some key nutrients that gymnasts should focus on from their food sources:
Protein
Protein is crucial for muscle repair, growth, and recovery. As a gymnast, you're constantly challenging your body, so having an adequate amount of protein will help your muscles recover properly. Food sources such as chicken, turkey, eggs, beans, tofu, fish, greek yogurt are good options that provide not only protein, but micronutrients like B12, iron zinc.
Calcium
Strong bones are a gymnast’s best friend. Calcium helps reduce the risk of injuries by supporting bone density and health. Plus, it’s essential for muscle contractions, nerve signaling, and overall cell function. Food sources of these include: dairy products (milk, yogurt, cheese), leafy greens, fortified plant-based milks, and almonds.
Magnesium
Magnesium is involved in muscle function and helps prevent cramps and fatigue. It also plays a role in bone health and energy production, both of which are key for gymnasts. Food which are a good source of magnesium include leafy greens, nuts, seeds, whole grains, and legumes.
Vitamin C
Vitamin C plays an essential role in immune health, recovery, and tendon and ligament health, which are all crucial for keeping gymnasts in the gym. Vitamin C can easily be found in most citrus fruits (like oranges), red and orange fruits and vegetables (like carrots, strawberries, tomatoes, and peppers), as well as greens (like kiwi, broccoli, and Brussels sprouts).
The Supporting Role of Supplements
When your food intake is on track and your diet is optimized, supplements can play a role in filling any gaps, but they should never be the centerpiece of your nutrition plan.
If you decide to incorporate supplements into your routine, there are some important guidelines to keep in mind:
1. Third-Party Testing
Here in the US (and most other countries), vitamins and other supplements like protein powders are NOT well-regulated by the FDA. To ensure that you’re taking a safe, effective product, always look for supplements that are third-party tested. This means that an outside company (without financial or other conflicts of interest) will test the contents of a product to confirm the validity and accuracy of the ingredients on the label. This ensures that the product is free of contaminants and contains the ingredients listed on the label. Reputable third-party testing organizations include NSF Certified Sport, USP, or Informed Sport.
2. No Harm, No Foul: Supporting Supplements
Some supplements are generally considered safe and might provide extra support for a gymnast's overall performance and recovery in conjunction to an optimized fueling strategy. These supplements can be great to include in your routine in certain situations once your food intake is optimized.
Examples include:
Multivitamins - A good way to cover your basic micronutrient needs, especially if you're unable to get everything from food. Make sure to pick one that is appropriate for you or your gymnast (age appropriate, sex specific, etc.)
Tart Cherry Juice - Known for its anti-inflammatory properties, it can help reduce muscle soreness after intense workouts and help improve sleep. Look to incorporate 1-2 doses daily of 8-12oz juice or 1-2oz concentrate, with at least one of those servings coming after practice or before bed.
Omega-3 - These essential fats support joint health and reduce inflammation, which is key for recovery. These can be especially helpful for those that do not eat fatty fish like salmon or tuna on a weekly basis.
Vitamin C - Supports your immune system and promotes the repair of tissues, which is especially important when you're pushing your body to the limit. Vitamin C is water soluble, so large doses, especially when also including vitamin c rich foods through the day will just be removed from the body through urination.
3. Test, Don’t Guess: Key Nutrient Gaps
Some nutrients can be trickier to get enough of through food, depending on your diet, so a supplement may be appropriate in certain situations. However, most vitamins and minerals should not be supplemented unnecessarily. Vitamins and minerals do not work in isolation within the body - most work together in unison to perform functions within the body OR they compete with others for absorption. Over supplementing one can lead to deficiencies of others. To see if you need one of these supplements, it may be worth getting bloodwork and testing your levels before considering a supplement.
The most common nutrient gaps for gymnasts include:
Vitamin D
Essential for bone health and muscle function, deficiencies are common, especially for those who train indoors or live in areas with limited sunlight (like in the winter). A blood test can help determine if you're deficient and if you need a supplement regimen. However, excess or unnecessary vitamin d supplementation can be toxic and cause negative effects like high blood-calcium, kidney problems, cardiovascular issues, and neurological symptoms since vitamin d is fat soluble, meaning levels can stay and accumulate in the body.
Iron
If you’re constantly feeling fatigued or even light headed at times, you might be low in iron. Iron is vital for oxygen transport in your blood, so it’s important for endurance and overall energy levels. Iron insufficiency, iron deficiency, and anemia are common in female athletes. However, excess iron supplementation can negatively impact the body's absorption of zinc, magnesium, copper, and calcium. If you suspect low iron, requesting a full iron panel + ferritin can help guide supplementation.
Vitamin B12
Vitamin B12 plays a key role in energy production, brain function, red blood cell formation, and DNA synthesis. Since the body cannot produce B12 on its own, it must be obtained through diet or supplements. Since the main sources of vitamin B12 are animal proteins, supplements may be especially important for vegetarians or vegans. Since B12 is water soluble, it is largely considered safe to supplement up to 1,000 mcg daily.
4. Advanced Supplement Strategies AFTER Maximizing Your Food First Approach
Once you've optimized your diet and tackled any nutrient gaps with food, a gymnast may want to explore advanced supplements for more targeted performance benefits. These supplements can provide an additional edge for your body’s specific needs, whether it's enhancing strength, improving recovery, or supporting your joints through intense training. But remember, they should only come into play after the foundation of your diet is solid.
Here are a few supplements that could help you level up your gymnastics game:
Creatine
Creatine is widely known for its ability to enhance strength, power, and muscle recovery. It is one of the most well-studied supplements and is generally considered safe for athletes ages 13+ when used correctly and under proper supervision. For gymnasts, it can be incredibly beneficial in helping you power through challenging routines and build more explosive strength, which is key for those high-intensity movements such as your tumbles and vaults. Creatine is found in small amounts in animal proteins like beef, fish, and dairy, but is difficult to maximize muscle creatine stores through food alone, especially for vegetarians, By increasing the energy supply to your muscles, creatine allows you to train harder and recover faster, so you can perform at your best without burning out. The most recommended dose of creatine is 3-5g/day. When taking creatine, be sure to be extra mindful of hydration (may require an additional 16-32oz of fluid daily), as taking creatine when dehydrated can lead to cramping and exaspirate the symptoms of dehydration.
Collagen
Collagen is a protein that plays a crucial role in maintaining the health of your joints, tendons, and skin. Given the repetitive nature of gymnastics, your body is under constant strain, especially on your connective tissues. Supplementing with collagen can help support these tissues and promote quicker recovery after intense sessions, reducing your risk of injury. It's especially beneficial for improving joint mobility and skin elasticity, which is essential for athletes who are constantly putting their bodies to the test. The effective does of collagen has been shown to be about 15g of hydrolyzed collagen paired with 50mg Vitamin C (or a vitamin C rich food, like adding berries or mango to a smoothie). However, collagen protein should be an "extra" and not the main source of protein in your meal or snack, as it is an "incomplete protein" and does not provide all of the necessary amino acids.
Consult a Registered Dietitian
While the above supplements can be valuable, it’s crucial to consult a registered dietitian before incorporating them into your routine. A dietitian can evaluate your unique nutritional needs, help identify any deficiencies, and recommend the right supplements tailored to your specific goals and needs. They can also ensure that you're using supplements that align with your body’s needs, as well as help you assess whether there are safer or more effective alternatives.
A registered dietitian can also help guide you through proper testing (such as checking your vitamin D or iron levels) so you don’t take supplements you don’t need. With their expertise, you’ll be able to optimize your performance through personalized nutrition strategies and make informed decisions on when and how to incorporate advanced supplements into your routine.
By working with a professional, you can maximize your gymnastic potential with a well-rounded approach to food and supplementation.
Remember, ultimately, supplements are not a replacement for a solid, balanced diet. They should always be seen as a complement and addition to the food-first approach, not a shortcut to better performance. With the right foundation of energy balance, macronutrients, micronutrients, and meal timing, you’ll be setting yourself up for success. Once that’s in place, consider supplements as an extra boost to take your gymnastics performance to the next level.
Fuel your body right, and let supplements work their magic only when they’re needed.
Your body will THANK you!
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