As a competitive gymnast, the 2024-2025 meet season may still feel really far away, but in reality, it's only just a few short weeks away.
In the gym, I know how hard you're working to get ready.
The hours spent in the gym perfecting your routines, nailing your skills, and pushing your limits are all leading up to those crucial moments on the competition floor.
Just as you wouldn't leave your training to the last minute, your approach to nutrition and fueling should also begin well in advance of the competition day.
One often overlooked aspect of competition preparation is nutrition. Fueling your body for peak performance throughout a very long competition season is a key component that can make or break your success on competition day.
So, why should your fueling routine be any different?...
So often, gymnasts and parents to contact me as a Registered Dietitian, the day before (or even the day of) a competition, seeking advice on what to eat for dinner (or breakfast, or lunch).
Isn't it a bit late to be thinking about this?
Isn't it a little late experimenting with something new at that point?
How can are you going to know exactly what will provide you with optimal energy or sit well in your stomach?
Don't you wish you had already practiced this routine, ensuring you walk into that meet feeling your absolute best?
The moment to fine-tune your nutrition for meet day isn't the day of the competition...
Nor is it the night before... Not even the week before...
If you've been struggling in pre-season...the ideal time to refine your competition-fueling strategy is NOW!
Why Now?
By starting to think about nutrition weeks (or even months) before the first competition, athletes can learn about nutrition and figure out what actually works for them, with the time for trial-and-error and to fine-tune their eating habits in a way that optimizes energy levels, supports muscle growth, and enhances recovery.
Insufficient attention to nutrition leading into the competition season can have detrimental effects on a gymnast's performance in the pre-season and during season, as well as their overall health through a long season.
Inadequate fueling may result in decreased energy levels, impacting power, endurance, and stamina, making it harder to get routine ready. Poor recovery due to inadequate energy and nutrient intake can prolong muscle soreness and increase the risk of injuries, hindering progress and performance. Additionally, a lack of proper nutrition can impair concentration, mental focus, mental toughness, and decision-making abilities when putting together combinations, parts, and routines, compromising their overall performance in the gym.
HOW can you start preparing for meet day today?
Learn To Build An Athlete's Plate: A Balancing Act for Optimal Performance
Creating a well-rounded plate is essential for meeting your body's nutritional needs as a gymnast by following the Athlete's Plate blueprint. This method involves structuring your meals and snacks to include a variety of food groups, such as grains and starches, protein and dairy, fruits and vegetables, as well as foods containing fats in a way that provides adequate, long lasting energy and a variety of nutrients for the body.
For many gymnasts, the "moderate intensity" plate typically serves as the foundation, ideal for days with training sessions lasting 2-4 hours and for recovery days in between. On this plate, each of the three primary food categories—grains and starches, fruits and vegetables, and protein and dairy—should occupy equal proportions of ⅓ each. If you are especially hungry, adjusting the portion sizes of all food types may be necessary to ensure you receive enough energy to sustain your training and activity.
As training intensifies and competition dates draw near, adapting your plate becomes crucial. During the competitive season, most gymnasts find that a "high-intensity" plate is more suitable. This plate allocates the largest portion to starches (half of the plate). Starchy foods like bread, rice, and pasta provide a substantial energy boost compared to other carbohydrate sources (more than fruits and notably more than vegetables). By gradually increasing this portion as competitions approach, you can effectively maintain your energy levels and prioritize recovery.
Aim to include a variety of nutrient-dense foods such as whole grains, lean proteins, colorful fruits and vegetables, and essential fats. Adjust your portion sizes and proportions based on your training intensity and energy requirements. Think of your plate as a canvas for fueling your body for success.
Practice Establishing a Breakfast Routine
Thinking back to my days as a gymnast, there was nothing more daunting than glancing at the meet schedule and spotting an 8am meet time. This situation can be particularly challenging if early mornings aren't your thing, especially when it comes to eating early in the day.
However, how can you expect to perform at your peak if you arrive with an empty stomach? What if trying to eat early in the morning for the first time (with already heightened nerves) leads to you feeling unwell due to attempting to consume food that your stomach isn't ready for?
Eating breakfast early in the morning and before morning physical activity requires practice. So, why not start practicing this now?
Every morning that you wake up early for school, gym, or any other reasons presents an opportunity to practice your breakfast routine for meet days.
If having breakfast poses a challenge for you or you're unaccustomed to eating anything in the morning, begin gradually and with smaller portions. There's no need to suddenly transition to a full meal as soon as you wake up.
Consider incorporating one simple food or beverage option initially. If this proves to be difficult, consider introducing a low-volume food such as juice, a smoothie, or dried fruit. Remember, eating something is always better than nothing! As this becomes more manageable and you start to experience morning hunger, introduce additional items (either a larger portion or an additional food group) until you achieve a balanced meal! Slowly, your body will get used to having food in your stomach in the early mornings, and eating before an 8am meet will not become a problem!
Build a Consistent Pre-Training Nutrition Plan
Many gymnasts I work with express reluctance when it comes to eating before gymnastics, at both practices and competitions, due to a mix of nervousness, travel arrangements, and the desire to look your best in your leotard. However, it remains crucial to adequately fuel your body before gymnastics to perform at your peak from warm-up to the final routine.
Determining which foods sit well in your stomach and provide optimal energy for gymnastics requires time and experimentation. Just like with breakfast, each instance you consume food before gymnastics practice serves as an opportunity to refine your pre-competition fueling strategy. Therefore, it is never too late to start discovering what works best for you now!
What you eat before a training session or competition can make a significant difference in your performance. If you're eating 1-2 hours before, opt for low-to-mid fiber grains, a small portion of protein, paired with fruit or a small serving of vegetables. If you're eating with less than 1 hour until you start training, opt for easily digestible carbohydrates paired with a small amount of protein to provide a quick source of energy without slowing you down. Avoid heavy or greasy foods that can lead to discomfort during physical activity. Experiment with different pre-workout snacks to find what works best for your body and your training.
Packing Mid-Practice Snacks
Packing mid-training snacks can have a significant impact on gymnasts during their training sessions by providing essential fuel and nutrients to sustain energy levels and optimize performance.
When gymnasts consume mid-training snacks, they replenish glycogen stores and maintain blood sugar levels, preventing fatigue and enhancing endurance throughout their training sessions, improving focus, mood, and mental performance. These snacks can also help prevent dips in energy, improve focus, and support muscle recovery during prolonged and intense workouts.
Opting for nutritious and convenient snacks such as trail mix, energy bars, fresh fruits, or yogurt can provide a quick energy boost and help maintain focus and endurance throughout rigorous practice sessions. Practicing the consumption of snacks during practice sessions helps gymnasts establish a routine, ensuring that they are well-prepared to fuel their bodies optimally during the intensity of actual competitions and don't experience a decline in performance for the later events.
Optimizing Recovery Nutrition
Having done all the hard training in the gym, incorporating proper recovery nutrition post-training is essential for gymnasts to facilitate muscle repair, replenish energy stores, and promote overall recovery. Consuming well-balanced meals after practice not only aids in physical repair but also plays a crucial role in ensuring restful sleep and feeling fully recovered.
If you're curious what type of dinner a gymnast should be eating the night before a competition, look no further than normal post-practice meals. While pre-meet dinner meals should follow a high-intensity performance plate, it will be important to fill in the plate with foods that your gymnast normally eats, that allows them to get a good night sleep and wake up feeling rested, refreshed, recovered, and energized.
By prioritizing nutritious dinner options the night before the meet, gymnasts can optimize their glycogen stores, support muscle recovery, and ensure they wake up feeling energized, refreshed, and prepared for peak performance.
Hydration: The Performance Enhancer You Can't Afford to Ignore
If you've experienced dehydration before, you understand how challenging it can be to perform at your best. Staying hydrated is crucial for maintaining peak performance in gymnastics. Dehydration can lead to fatigue, cramping, and decreased cognitive function, all of which can hinder your ability to perform at your best in and outside of the gym.
As your training intensifies, your body likely requires more fluids and electrolytes to maintain proper hydration levels. It's important to have your water bottle handy at school, in the car, and especially at the gym, ensuring you can sip consistently throughout the day, and start to experiment with electrolytes if needed so you can find what works best for your body. Establishing a solid hydration routine will alleviate the stress of remembering to drink before and during competitions, helping you perform at your best when it matters most.
By taking a proactive approach to your nutrition and fueling strategies now, you set yourself up for success when competition season arrives. Treat your nutrition plan with the same level of importance and dedication as your training sessions, and you'll find yourself performing at your best when it matters most. Remember, success in gymnastics is a combination of skill, strength, and strategic preparation—nutrition included. Start now and watch your performance soar and your routines hit new high scores!
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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