In our society, and especially in the sport of gymnastics, we are surrounded by so much information regarding nutrition and (for so many reasons) it can be really hard to separate not only what is true or false, but also what is right for an individual.
We are bombarded by instagram posts with false claims that are not backed up by any scientific evidence. We are constantly shown TikTok influencers selling miracle pills, powders, and diets. In the sport of gymnastics, false information often even comes from friends, teammates, coaches and family members sharing information they read, heard themselves or was passed down to them, and believe it to be true without a second thought. Some nutrition information has been floated around for so long that it has often just been accepted as true when, in fact, it is not! This is what makes it so hard to understand what nutrition information is true and what information is false.
Where is your nutrition information coming from?
Where you get your nutrition information from is so important, as it can give you a clue as to if the information is true and evidence based or not. So, where is your nutrition information coming from?
Is it social media? The internet? Word of mouth? Television ads? It may be difficult to tell if information from these sources are true and reliable. With platforms like the internet (especially websites or blogs) or social media, anyone can essentially make a page and talk about whatever they want. No one is checking or verifying their credentials. No one is asking them to cite their sources. And they certainly are not showing you the whole picture (like what they really eat in a day or if any parts of their mental or physical health are struggling...) Additionally, many of this type of content is sponsored, meaning companies are paying for influencers to talk about their products (whether they use them or have truly seen results or not).
If you are using the internet to find out nutritional information make sure to keep in mind where the information is coming from. Ask yourself these questions:
Is it a .org, .gov, .edu or a .com website?
Who developed the website/info. sheet, blog, or social media page? Look for an “about us” page – what are their credentials (if any)?
There is a big difference between a site that says, "I developed this site after my heart attack" and one that says, "This page on heart attack was developed by health professionals at the American Heart Association."
Do they make promises, use deliberately obscure language, use sensational writing styles (too many !!!, bold or all CAPS)? This is typically a sign that the website can not be trusted.
It is important to trust information that comes from an accredited source. Examples of trustworthy sources are:
Registered Dietitians (they will have the RD, or RDN credentials)
Organizations like:
The Academy of Nutrition and Dietetics and Mayo Clinic
Academy of Nutrition & Dietetics / Eatright.org
Collegiate & Professional Sports Dietitians Association / CPSDA.org
Scientific Journals like:
British Journal of Sports Medicine
Journal of the International Society of Sports Nutrition
Government Organizations like:
USDA / Myplate.gov
Centers for Disease Control and Prevention
Health Departments
Lastly, keep in mind that if it seems too good to be true, it probably is. Those videos and posts from fitness influencers can be pretty tricky to ignore, but ask yourself "is it too good to be true"? Do they…
Promise you a quick fix?
Claim you need to detox or cleanse?
Promote “magic” foods or combinations of foods?
Try to sell you something - particular foods, beverages, powders, pills, diet plans?
Tell you to exclude or severely restrict food groups or nutrients (carbs, fat)?
Promote eating an excess amount of a limited number of foods or nutrients (ex: fats)?
Makes claims based on a single study, testimonials, anecdote, or internal tests only ("this worked for me...")?
A lot of mainstream nutrition information actually DOES NOT apply to high-performing gymnasts
The nutrition needs of gymnasts are worlds apart from mainstream nutritional recommendations, tailored to fuel their long, intense practices, support muscle recovery, and enhance performance in and out of the gym. While mainstream nutrition often focuses on general health and well-being, gymnasts require a specialized approach to fuel their rigorous training sessions, support muscle recovery, and enhance performance.
Let's delve into the distinctions between mainstream nutrition and nutrition tailored for gymnasts, debunk myths, explore facts and fiction, discuss current trends, highlight why supplements are not the ultimate solution, and shed light on the dangers of energy drinks and excessive caffeine consumption.
Why Gymnast Must Eat Differently
First of all, we need to understand why the dietary needs of gymnasts differ from mainstream nutritional advice.
Energy Expenditure
Gymnasts engage in high-intensity training sessions that utilize a significant amount of energy. Many gymnasts can burn anywhere from 250-500+ calories per hour of gymnastics. Mainstream dietary recommendations are often tailored to the general population's energy needs, which may not align with the energy demands of athletes like gymnasts
Macronutrient Needs
The sport of gymnastics relies significantly on carbohydrates to fuel their intense workouts and replenish glycogen stores efficiently. Young, pre-pubescent athletes rely more on carbohydrates compared to older athletes.
Protein needs are also elevated for gymnasts due to increased muscle repair, growth, and maintenance which may exceed mainstream recommendations
Timing of Nutrition
Gymnasts have specific timing requirements for their meals and snacks to optimize performance and recovery. Pre and post-workout nutrition plays a crucial role in supporting muscle function and promoting recovery, and intraworkout fueling is also an important component of a gymnast’s diet and are not the ‘norm’ for mainstream nutrition, hence may not even be mentioned
Mainstream dietary advice may not emphasize the importance of strategic meal timing to meet the unique needs of gymnasts.
Hydration Strategies
Proper hydration is essential for athletes, including gymnasts, to maintain performance levels and prevent dehydration. Gymnasts engage in strenuous physical activity that results in significant fluid and electrolyte loss through sweat. Their hydration needs may differ from those outlined in mainstream recommendations, necessitating tailored strategies to ensure optimal performance.
Nutrient Density of Foods
Gymnasts require a diet rich in essential nutrients to support their athletic performance and overall health. Mainstream dietary guidelines does not always prioritize the nutrient density needed by gymnasts, who may have increased requirements for vitamins, minerals, and antioxidants due to their rigorous training schedules and recovery needs.
Conversely, mainstream nutrition information does sometimes prioritizes nutrient dense foods that are also less energy dense, above other foods (for example, eating vegetables is more optimal than eating grains), which is is not optimal for fueling a gymnast.
Nutrition Myths That Don't Work For Gymnasts
Myth: Adhering to a low-calorie diet is the best diet
While much of the mainstream population is targeting weight management of a significantly less active population (which may require a calorie deficit), overly restrictive and low-calorie diets can be detrimental to physical and mental health, athletic performance, growth and development, recovery and injury prevention, and long-term body composition goals.
Facts: Gymnasts have high levels of energy output, and a balanced and adequate calorie intake is critical for performance and overall well-being
Gymnasts have high energy expenditure due to the physical demands of their sport, as well as recovery, growth, and development. Most competitive gymnasts need to be eating significantly more than their peers (as well as others in their household) to keep up with these demands. Often, eating too few calories or getting inadequate nutrients (like carbohydrates, protein, and fats) both acutely and over time can lead to fatigue, decreased performance, and hinder their ability to meet the energy requirements for training, recovery, and optimal performance.
Myth: Carbohydrates are "bad"
The myth that "carbohydrates are bad" as mainstream nutritional advice has been prevalent in various dietary trends and weight loss strategies over the years, across low carb fads like Atkins, Keto, Carnivore, or overall "clean" eating. Mainstream nutrition often demonizes carbohydrates, specifically simple and refined carbohydrates as the primary cause of weight gain and other health issues.
Facts: Carbohydrates are crucial for providing energy during intense training sessions and replenishing glycogen stores for gymnasts
For athletes, including gymnasts, carbohydrates are essential for achieving peak performance and recovery. Carbohydrates provide the energy needed to sustain high-intensity workouts, perform explosive movements, and maintain focus and coordination during training and competitions. Without an adequate intake of carbohydrates, gymnasts may experience fatigue, decreased performance, and difficulty sustaining energy levels.
Additionally, a diet that focuses solely on complex carbohydrates is not ideal for gymnasts. Complex carbohydrates are often high in fiber, or have a high fiber to energy ratio, meaning that gymnasts (especially young ones with small stomachs) will become full before consuming adequate energy. As part of a performance nutrition strategy, more simple, processed, and moderate to low fiber carbohydrates are more ideal to eat immediately before or during a workout, as they are gentler on the digestive system and faster to digest (meaning athletes will have more readily available energy to utilize sooner).
Myth: Sports Drinks Contain too much sugar
As previously discussed, our mainstream society has a big fear around simple sugars, especially sugar sweetened beverages.
Facts: Sports drinks were designed to be a performance nutrition tool
When you exercise for a long period of time or in very hot conditions, the body doesn’t just need water to stay hydrated - It also needs electrolytes (especially sodium) AND carbohydrates (aka sugar) to replenish what has been lost. If you choose to drink just water or even electrolyte drinks like Gatorade 0 or Powerade 0 to replenish your electrolytes WITHOUT another performance nutrition strategy there it is very unlikely that you will be able to perform your best for 3, 4, 5+ hours and you are risking dehydration! The added sugar in these sports drinks is there for a reason! There are also an array of different sports drinks on the market now, including many without artificial colors or dyes.
Myth: Eating Late at Night Causes Weight Gain
Often, I hear many gym parents afraid to feed their athletes after an evening practice, and that consuming food too close to bedtime leads to increased fat storage and weight gain. However, the reality is that weight gain is primarily determined by the overall balance of calories consumed versus calories expended throughout the day, rather than the specific timing of meal. Weight gain can be a result from eating too many calories or lack of activity over an extended period of time. This is rarely applicable for athletes.
Facts: Eating after a late night practice can help you recover and sleep better
Eating in the evening or night does not automatically make you gain weight. 300 calories at 6pm = 300 calories at 8pm. For gymnasts, recovery needs always come first! If practice ends at 8 or 9pm you HAVE to fuel afterwards!
Gymnasts may need to adjust their daily meal schedule to ensure they replenish their energy stores after training sessions and promote recovery, in addition to meeting the gymnast's overall energy and nutrient requirements Eating after practice regardless of what time of the day is not going to cause ‘weight gain’, in fact, your body will thank you for replenishing your glycogen stores and repair your muscles, in turn helping you sleep and recover better at night. Opt for foods that do not disrupt sleep.
Why Supplements Are Not the Answer
So often, those that are wellness conscious (allied healthcare workers, influencers, even those in the sport) spread information about a multitudes of supplements. As gymnasts or the parents of one, we always want to help protect our athlete and give them any advantage to help them improve performance and recovery.
While supplements can be beneficial in certain cases, they should not replace a well-rounded diet. Gymnasts should aim to get the majority of the nutrients from whole foods. Whole foods offer a diverse array of macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins and minerals) that are essential for overall health and optimal athletic performance.
Unlike food, the supplement industry is not well regulated. These products are not tested before they go on the market. And often, if they are “researched”, these studies are done internally by the company themself (who already have a financial investment on their product working as intended). It is important to take a few things to take into consideration when evaluating a supplement or specific product for your gymnast:
Efficacy - will the product work for your athlete?
Who participated in the study - male vs female, athlete vs everyday person, adult vs child
Amount of active ingredient studied compared to what is actually in the product
Do results of studies cited match what the product/company is claiming?
How were results shared - scientific journal, mainstream media, social media, testimonials, etc.
Many supplements may also contain hidden ingredients and dangerous contaminants that the consumer is not always aware of when purchasing the products. Unregulated products may also be subject to harmful ingredient sourcing from less regulated countries, labeling misinformation, issues with product consistency and purity, and lazy manufacturing practices resulting in cross-contamination with banned or harmful substances,
It won’t be until after a problem occurs on a large scale, that the U.S. Food and Drug Administration (FDA) will step in. Ignorance is not an excuse for a failed drug test or other unintended consequence. Very low levels of substances can still be detected and you will be subjected to the consequences of your organization or governing body (such as the NCAA, WADA and the IOC).
Instead of being regulated and approved by the FDA, protein supplements can be – but are not required to be – tested by 3rd parties. The best way to guarantee that products are safe, not only for your growing athlete, but to guarantee that there are no unadulterated, unintended, or banned substances, look for one of these 3rd party certification such as NSF International Certified Sport, Informed Sport, or USP. This means that a product has undergone an additional evaluation by an outside, uninvested company, to guarantee it's ingredients, purity, and the accuracy of the claims.
Relying solely on supplements can also potentially lead to nutrient imbalances and deficiencies, since vitamins and minerals work in the body in a delicate balance (too much of one can cause problems somewhere else). Whole foods provide nutrients in their natural forms and ratios, which the body can utilize efficiently. It is important for gymnasts to focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to meet their nutritional needs
Whole foods are also a great source of fibre, which supports digestive health, regulates blood sugar levels, and promotes satiety. Supplements typically do not provide the same benefits as whole foods in terms of fibre content.
Dangers of Energy Drinks and Caffeine
Some of the most popular products on the market today, especially in the influencer space are energy drinks. Many gymnasts rely on caffeine and energy drinks to help them get through long days and practices.
However, drinking caffeine before practice will not actually give you the long-lasting energy that you think it does - only a balanced meal can. Caffeine can not replace the actual energy that food provides (and even "tricks" your body into thinking it has energy, making you crash even harder when it wears off), and a successful practice is dependent on fueling your body in a way that meets your energy and nutrient needs through food first.
Energy drinks are often packed with sugar and caffeine, which can lead to rapid spikes and crashes in energy levels, negatively affecting energy levels during practice. Consuming too much caffeine from energy drinks can cause jitteriness, nervousness, and insomnia, making it difficult to focus during training sessions and competitions. These effects can impair gymnasts’ coordination, reaction times, and overall performance during their routines and skills. Excessive caffeine intake can also disrupt sleep patterns, increase heart rate, and lead to dehydration, negatively impacting athletic performance and recovery.
Regular consumption of energy drinks and high levels of caffeine can also have long-term health consequences, including increased risk of heart issues and metabolic disturbances.
The American Academy of Pediatrics suggests consuming caffeine with caution, and if you are between the ages of 12 to 18 daily caffeine intake should not be more than 100 mg (this is one 8oz cup of coffee). If you are under 12, there's no designated safe amount! Hence, gymnasts should aim to avoid the use of excessive energy drinks and caffeine.
Nutrition plays a pivotal role in the success of gymnasts, requiring a tailored approach that goes beyond mainstream dietary recommendations. By debunking myths, focusing on facts, staying informed about current trends, avoiding excessive reliance on supplements, and being mindful of the dangers of energy drinks and caffeine, gymnasts can fuel their bodies effectively, optimize their performance, and maximize their long-term health and well-being.
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.
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