As the summer season is ending, gymnasts are back to their busy school schedules. Gone are the days or early practices and early bedtimes. Back are the late nights with late practices and lots of homework. Back are the rushed mornings with our gymnasts trying to sleep in until the last possible second.
When it comes to the hectic mornings of a gymnast's school routine, one crucial aspect often gets overlooked: breakfast.
As the summer fades into the background and the school year approaches ahead, the return of rushed mornings and breakfast battles can pose significant challenges for gymnasts. Gymnasts are often not used to eating a big meal again that early in the morning. However, ensuring that your gymnasts are adequately nourished at the start of their day is key to setting them up for success, both in school and during their rigorous gymnastics practices.
Importance of Breakfast
The significance of breakfast can often be overlooked due to busy schedules and rushed mornings trying to get the gymnasts out of the house on time for school. The term "breakfast" itself implies "breaking the overnight fast", providing your body with essential fuel after hours of rest. During sleep, the body is much more active than one would expect, utilizing energy and nutrients to repair and recover from activities the day before. Without breakfast, your body essentially operates in a depleted state until the next meal, impacting performance in both school and gym.
Breakfast plays a vital role in:
Enhancing focus, concentration, and memory
Reducing stress levels
Stabilizing blood sugar levels, prevent fatigue, mood swings, and increased hunger, especially later in the day
Providing an essential opportunity for nutrients and energy for the day (therefore reducing the likelihood of under fueling)
Aiding in recovery and preparing for the next workout
Despite its importance, many gymnasts tend to skip on breakfast for various reasons, such as time constraints, dislike for traditional breakfast foods, or lack of appetite. Consistently skipping breakfast can leave gymnasts feeling fatigued, struggling to focus, craving unhealthy foods, and experiencing performance dips during practice.
However, ensuring that your gymnast has a nutritious breakfast doesn't have to be a daunting task.
Establish a morning routine that includes breakfast
Encouraging your gymnast to develop a consistent breakfast routine can be a gradual process that involves patience, understanding, and creativity.
Here are some tips to help create a healthy breakfast habit:
1. Educate on Benefits:
Explain to your gymnast the benefits of breakfast, such as improved focus, energy levels, and help them make the connection between breakfast and their overall performance in school and gymnastics. By them understanding the benefits and importance of breakfast in both school and practice settings, they will be more inclined to fuel themselves.
2. Involve Them in Meal Planning:
Work with your gymnast to come up with a plan for breakfast that makes sense with their schedule and preferences. Allow your gymnast to have a say in choosing breakfast options and let them pick from a options from each section of the performance plate to increase their engagement and enjoyment. If you want, you can even get creative with breakfast ideas, use colorful fruits, fun shapes, or involve your gymnast in preparing breakfast to make it an enjoyable experience.
3. Set a Routine:
Establish a consistent breakfast time each day. Having a set routine helps create a habit and makes it easier for your gymnast to remember to eat breakfast.
4. Offer Variety:
Rotate breakfast choices to keep things interesting. Offer a mix of different foods to prevent boredom and ensure your gymnast gets a variety of nutrients. Stock up on nutritious breakfast foods like fruits, yogurt, whole grain cereals, and grab-and-go items so that your gymnast can easily choose a nutritious option
5. Be Patient and Flexible:
Understand that establishing a new routine takes time. Be patient and accommodating if there are occasional setbacks or resistance. If your gymnast consistently struggles with breakfast, consider consulting a nutritionist or healthcare provider for personalized guidance and support.
By implementing these strategies and creating a supportive environment, you can help your gymnast develop a consistent breakfast routine that sets them up for success both academically and athletically.
Here are some practical tips to help make breakfasts during those busy mornings a little easier:
Make Breakfast Grab & Go!
Breakfast doesn’t have to be elaborate; it just needs to provide the necessary fuel. Consider quick grab-and-go options like:
Uncrustable with chocolate milk and an apple
Protein bar with dried fruit
Greek yogurt with cereal mix
Granola bar with hard boiled eggs
Grapes, crackers, and cheese sticks
*Remember, aim for a balance of protein, carbohydrates, and fats to fuel your day effectively
Put It Together The Night Before
Prepare your breakfast the night before to save time in the morning. Simple breakfast meal prep ideas include:
Making a PB&J sandwich
Overnight oats or making baked oatmeal
Preparing a yogurt bowl
Cutting up fruit in advance
Making breakfast sandwiches or burritos that can be reheated
Having a plan in place can make your mornings less stressful and ensure you start your day right
Start Small
If you're not used to eating breakfast early, begin with something small and gradually work up to a more balanced meal. Options include:
A piece of toast
Granola bar
Smoothie
Dried fruit or nuts
Drinkable fuel like chocolate milk or juice
Even a small breakfast jumpstarts your energy for the day. Remember to pack a snack for later if you start feeling hungry.
Make it a Habit
Consistency is key when it comes to breakfast. By making it a habit, you set yourself up for success throughout the day. Start by setting the intention to eat breakfast before heading to school to establish a routine. Something is always better than nothing! Gradually increase your breakfast size to avoid discomfort. Starting with a small meal like a PB&J sandwich or toast and eggs can help you work up to larger breakfasts. Prioritize eating something each morning to fuel your day effectively.
Simple strategies like opting for grab-and-go options, preparing breakfast items the night before, or keeping emergency snacks handy can make breakfast a hassle-free and essential part of the daily routine. Starting with small, palatable options and gradually building up a consistent breakfast habit can help train the body to accept morning nourishment and establish a healthy eating routine.
Remember, even a small breakfast is better than none, and prioritizing this meal can lead to improved energy levels, better hunger cues, and overall well-being for your gymnast throughout the day.
Remember, breakfast is essential for fueling your body and mind, especially before a busy day at school. By making breakfast a priority, you set yourself up for success both academically and physically. Prioritize your nutrition to optimize your performance throughout the day!
Proper nutrition is a cornerstone of success for any gymnasts heading back to school. By prioritizing balanced meals, nutrient timing, and hydration, gymnasts can optimize their performance and continue to make progress getting ready for the upcoming competition season.
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 summer!
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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