As winter break approaches, this is the perfect time for gymnasts to take a step back, reassess their training routines, adjust their fueling strategies, and focus on areas that can help them see significant improvements in their performance in 2025.
While many see winter break as a time to just rest and do absolutely nothing, this should not be the case for a gymnast. While it is absolutely important to catch up on rest and other enjoyed activities, winter break is the most ideal chance to reset, rejuvenate, and lay the groundwork for success in the upcoming competition season for a gymnast.
This is your chance to take a step back, really reflect on what has (and hasn’t) been working - whether that is your fueling strategy, sleep schedule, recovery strategies or school-life balance.
While most think of the time between Christmas & New Year's as a break, as a gymnast, I know you’ve got a lot on the horizon.
As soon as the clock strikes midnight & 2024 turns to 2025, it’s back to school, meet weeks, traveling, & more!
If in years past you've:
Struggled to hit the ground running
Felt unprepared each week (like there just aren't enough hours in the day)
Ended up burnt out by states
And you're not making the most of your winter break, then you're missing an opportunity...
This quiet week can be the perfect time for you to check in with yourself & get things in order before you’re barreling down the rollercoaster that is competition season (& your time gets even more limited).
As a former high-level gymnast and now registered dietitian, these are five comprehensive strategies I would do to make the most out of winter break and set myself up for success in 2025!
5 Winter Break Strategies to Elevate Your Gymnastics Performance In 2025
1. Establish A Good Sleep Routine
Quality sleep is often one of the most overlooked aspects of an athlete's routine, which can significantly affect your athletic success and performance. Having good quality sleep plays a pivotal role in muscle recovery, cognitive function, and overall well-being. During the winter break, it's easy to stay up super late (and as a result, sleep in super late). But, this can have significant negative impacts on your body's energy levels come January.
During break, prioritize a consistent sleep schedule that mimics your normal routine within 1 hour. Aim for 8-11 hours of uninterrupted rest each night to allow your body time enough time for recovery and regeneration.
To maximize the benefits of your sleep routine, keep things consistent with your normal routine.
Use this time to establish a bedtime routine that promotes relaxation and signals to your body that it's time to wind down. Before bed, skip the phone, tablet, or TV and consider non-blue light, relaxing activities such as reading a book, practicing mindfulness techniques, or gentle stretching to help prepare your mind and body for rest.
Limiting exposure to screens before bedtime is important (no screens <1 hour before bed), as the blue light front electronic devices can disrupt your natural sleep-wake cycle. Dimming lights and creating a calm sleep environment can also improve the quality of your sleep. Investing in comfortable bedding, ensuring a cool and dark room, and reducing noise disturbances can all contribute to a more restful night's sleep.
Adequate sleep supports muscle recovery, cognitive processing, and mental processes. By ensuring you get sufficient and restful sleep, you’re already setting yourself up for success the next day, improving your physical performance and mental health during training sessions and competitions.
Sleep is a non-negotiable & can be the difference maker for you this season.
2. Schedule Doctor Appointments and Bloodwork
While the break offers your body a good rest from the hours of daily training and school, this lighter schedule is the perfect opportunity to focus on your health. This break is more than just a chance to recover physically; it's a crucial window to delve deeper into your health and make informed decisions that can significantly impact your performance in the upcoming competitive season.
Gymnasts can use this time to schedule comprehensive appointments with their healthcare providers, including physicians, sports medicine specialists, dietitians, PTs, and mental health, to undergo thorough physical examinations and essential bloodwork. These evaluations can act as a proactive and preventative measure to detect any underlying health issues, identify potential deficiencies, and fine-tune your training and nutrition plans accordingly.
Focusing on your health during the break is not just about addressing immediate problems. It's about laying a solid foundation for long-term success in gymnastics! By investing in your health now, you are setting yourself up for improved performance, enhanced recovery, and reduced risk of injury in this upcoming competitive season.
Remember, your health is your most valuable asset as a gymnast. By taking proactive steps to prioritize your well-being during the winter break, you are not only investing in your athletic performance but your overall quality of life and longevity in this sport!
3. Explore the Grocery Store
Are there any new foods you have been wanting to try? Curious what's new in the snack aisle, frozen food section, or dairy aisle?
With a little extra time on your hands, take this time to wander through the aisles of your favorite grocery store (or browse their online shopping), and choose ingredients that will fuel your body, your soul, and meet your needs.
Stock your pantry, refrigerator, and freezer with a variety of nutrient-dense foods, including lean proteins, whole grains, colorful fruits and vegetables, essential fats, and hydration options. These ingredients will form the foundation of your meals, providing the essential nutrients required for muscle repair, energy production, and overall well-being.
Try and see what’s out there that could help you build a performance plate, balanced snack, or be an easy grab-and-go option for early mornings, school, gym, or travel. Winter break is the perfect time to discover new pantry samples and favorite snacks!
4. Get In The Kitchen
While most gymnasts don't often have time to get in the kitchen, hone their cooking skills, and meal prep, winter break may just provide some of that time.
This break, experiment with new recipes and cooking techniques to keep your meals exciting and flavorful. Incorporate a rainbow of vegetables into your dishes and take time to explore different protein sources, such as lean meats, poultry, fish, legumes, and plant-based options, to support muscle growth and repair.
Batch cooking can be a game-changer for a gymnast during busy weeks and travel during the demanding competitive season. Dedicate a day this break to meal prep by preparing large batches of nutritious meals and snacks that can be easily portioned, frozen, and reheated. This is the perfect thing to do over the winter break and not only saves time, but also ensures you always have access to balanced and nourishing meals, especially when the competition season gets busy!
By strategically planning and preparing your meals in advance, you’re optimizing your nutrition strategy, eliminating the stress of last-minute meal decisions, and guaranteeing that your body receives the fuel it needs to support gymnastics. Find some new recipes or make big batches of weeknight staples such as chilis, shredded chicken or pork, meatballs, casseroles, grilled chicken, soups, and more that you can freeze for easy weeknight meals. Each meal plays a crucial role in optimizing your performance on the mat, so make fueling a no-brainer!
5. Fine-Tune Your Competition Fueling Strategy
Nailing down your competition season fueling strategy can always be a tricky one for the gymnasts I work with. Use the winter break as a period of strategic planning to figure out what works for you and doesn’t work, and it is potentially a good chance to work with a registered dietitian to refine your competition fueling strategy and figure out what works best for you and your needs.
During this break, it's a good time to experiment with a diverse range of breakfast ideas, pre- and post-workout meals, hydration strategies, and find your favorite convenient yet nutritious snacks. By fine-tuning your fueling approach and knowing exactly what works for you, you can take the stress away of fueling during meets as you know exactly what works best for you!
Don’t forget, hydration also plays an important role in your gymnastics success, influencing your endurance, cognitive function, and overall performance on the floor. Use this time to experiment with hydration techniques, ensuring that you maintain optimal fluid balance throughout your training sessions and competitions.
Nailing down your fueling routine can be the difference between being injured & burnt out by states or feeling your best through nationals.
Now that you know how to maximize your winter break this year, let’s not wait and put things off until 2025! Use this opportunity to prioritize your health and performance by focusing on quality sleep, working with a sports nutritionist to refine your fueling strategy, exploring the grocery store for nutritious ingredients, experimenting with new recipes, and batch cooking meals to save time. By investing in your health and performance through these 5 strategies, you are laying the groundwork for optimized physical fitness, enhanced recovery, sustained energy levels, and peak performance in gymnastics, setting yourself up for success in the upcoming 2025 competition season!
When you skip meals, avoid foods, and don't make performance fueling a priority, you can't expect your body to be at its best come competition time. 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 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.
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