As we step into the new year and is approaching meet season, things tend to get busier and more stressful for gymnasts, coaches, and families. Between the excitement of preparing for competitions and the logistics of traveling to meets, it’s easy for the pressure starts piling up for gymnasts (and parents).
From packing gear and managing travel schedules to staying focused on your routines, it can sometimes feel like a whirlwind of activities. And in between all of this hustle and bustle, one of the most important factors in ensuring you perform at your best often gets overlooked:Â
Fueling Your Body Properly
When you're on the road, your nutrition becomes even more important. The choices you make about what to eat and when to eat can have a huge impact on your energy, focus, and overall performance.Â
With long days of travel, flights, time zone changes, hotel stays in new cities, and the nerves that come with competition day, it’s essential to have a fueling plan in place to keep your body fueled, energized, and ready to perform.Â
In this blog, I’ll share 6 important fueling tips to help you perform at your best throughout your gymnastics travel meets, making sure that your nutrition is one thing you don’t have to stress about.
Importance of Travel Day Fueling
As a former college gymnast and now Registered Dietitian (working with gymnasts), I cannot stress the importance of proper fueling before, during, and after a gymnastics meet. Gymnastics is a demanding sport that requires both mental focus and physical strength, and your body’s ability to perform at its highest level depends heavily on the quality and amount of fuel you give it. Inadequate nutrition or poor timing can leave you feeling sluggish, fatigued, or even light-headed—especially when traveling.Â
When you’re away from home, eating at irregular times or relying on snacks and foods you don't eat often can disrupt your energy levels and affect your performance. Proper fueling ensures that your body has the necessary nutrients to recover, perform, and maintain your performance, allowing you to hit your routines with energy, just like you do when you’re back home during practice.Â
After hours of travel and a long competition day, your body needs the right nutrients to replenish glycogen stores, repair muscles, and rehydrate. Not refueling properly post-meet can lead to delayed recovery, increased muscle soreness, and a longer time to bounce back before the next practice or competition. By understanding how to fuel your body properly while traveling—choosing the right foods and timing your meals—you’re setting yourself up for success both on and off the competition floor.Â
Good nutrition isn’t just about optimizing your performance for that one meet; it’s about building long-term health and having a fueling strategy that works specifically for you long term.
1. Start Your Meet Day with a Balanced Breakfast
Just like any other day, breakfast is the most important meal of the day, and especially during the morning of your competition, your body needs energy and fuel if you want it to perform at its best (and have enough energy to actually lasts all 4/6 events). Starting your day with a balanced breakfast is key to fueling your body for the competition ahead. And when traveling, breakfast is something that you'll want to have a plan ahead of time.
After a night of sleep, your body is essentially "fasting" and in need of replenishment. A good breakfast provides the essential fuel your muscles, brain, and body need to kick-start the day, ensuring you have the energy to focus, perform, and feel your best throughout the meet. It replenishes your glycogen stores, provides protein for muscle recovery, and stabilizes your blood sugar levels, so you can stay sharp and energized as you head into your long day of routines.
What to Eat For Breakfast On Meet Day:
Depending on your report time, a balanced breakfast should include a mix of complex carbohydrates, protein, and essential fats to provide sustained energy throughout the day.Â
Some of my favorite examples include:
Oatmeal with peanut butter and banana:Â
Oats provide slow-digesting carbs for energy, while peanut butter offers some protein and healthy fats. Bananas also give you a potassium boost, helping prevent muscle cramps.
Belgian Waffle with eggs and fruit
Waffles provide a high amount of easily digestible energy (and are easily found at almost any hotel breakfast), paired with protein for muscle growth and fruit for fiber to help with longerlastin g energy and antioxidants to help with soreness
Whole-grain toast with eggs and avocado:
Whole grains for long-lasting energy, protein-packed eggs for muscle repair, and avocado for healthy fats.
Greek yogurt with berries and granola:
Greek yogurt is rich in protein, berries are high in antioxidants, and granola adds fiber and carbs for energy
A mix of carbs, protein, and fat ensures your body has energy not only for your performance but also to keep your blood sugar levels stable. Avoid sugary cereals or pastries, which may cause a blood sugar spike followed by a crash.
However, I do understand that not everyone feels hungry first thing in the morning, especially if you're nervous or dealing with pre-meet jitters. It’s completely normal to feel too anxious to eat a full meal, but skipping breakfast can leave you feeling drained, sluggish, or even lightheaded. If you’re one of those athletes who struggles with eating in the morning, here are some tips to help you get the fuel you need without overwhelming your stomach:
Start Small:
You don’t have to eat a huge meal right away. Start with a small, easy-to-digest snack that provides a mix of carbs and protein, like a banana with a spoonful of peanut butter or a few bites of a protein bar. This will give you a little energy without the heaviness of a large meal (and then you can have smaller snacks closer to each event)
Smoothies or Liquid Options:
If the thought of solid food makes you feel queasy, try a smoothie. Blending up fruits, yogurt, and a scoop of protein powder or oats with some seeds creates a nutrient-packed drink that’s easier on the stomach. You can even add some spinach or almond butter for a nutrient boost.
Eat Something Familiar:
Stick with foods that you’ve eaten before and know sit well with your stomach. New or unfamiliar foods can add unnecessary stress, especially if you’re already feeling nervous. Opt for comfort foods that you usually have at home like oatmeal, yogurt, or even a piece of toast with jam - foods that won’t make you feel overly full or uncomfortable.
Hydrate First:
Sometimes, simply drinking a glass of water or an electrolyte drink can help settle your stomach enough to make eating feel more comfortable. Hydration also gives you a head start in preparing your body for performance.
Eat Well the Night Before:
If breakfast is truly impossible, don’t let it stress you out too much. Focus on having a solid, balanced dinner the night before with enough carbs, protein, and healthy fats to carry you through the morning. A good pre-meet dinner can help provide the energy your body needs until you're able to stomach a snack later in the day.
By experimenting with these strategies, you can find the right approach that works for you, ensuring you get the energy boost you need without the stress of trying to force a full meal down. Even a small amount of fuel in the morning can make a significant difference in how you feel when it’s time to compete.
2. Plan for Snacks During Travel Day
When you're on the road, it’s easy to forget to eat or settle for less nutritious foods that actually on’t fill you up or give you what your body truly needs. When traveling for a gymnastics meet, choosing familiar fueling snacks is crucial for maintaining your energy and avoiding potential digestive issues. Traveling often involves long hours in transit, changes in time zones, and being away from home, all of which can create added stress on your body.Â
The last thing you want is to add uncertainty to the mix by eating unfamiliar foods that may upset your stomach or leave you feeling off-balance. Sticking with snacks you know and trust ensures that your body reacts predictably, so you can stay focused on your performance rather than on an upset stomach or discomfort.
What to bring:
Pack fueling, travel-friendly snacks that won’t spoil and are easy to eat on the go, consider:
Nuts and seeds - Almonds, walnuts, and pumpkin seeds are all packed with protein, fats, and fiber.
Protein bars - Look for bars with 10–15 grams of protein and minimal added sugars. Brands like RXBAR, KIND, and Clif Builders are good options.
Dried fruit and whole-grain crackers - Dried fruits like apricots or raisins are rich in carbohydrates, while whole-grain crackers provide a good source of fiber.
Homemade sandwich - whole grain bread with cheese, lettuce, avocado and choice of protein (turkey, chicken)
Snacking regularly throughout your travel ensures your energy levels remain stable. Avoid relying on airport food or fast food, as these options can be high in unhealthy fats and added sugars, which will leave you feeling sluggish, bloated, or even have digestive issues.Â
3. Hydrate Frequently (Even Before You’re Thirsty)
Staying hydrated is essential for any athlete, especially when traveling, as dehydration can lead to decreased performance, muscle cramps, and fatigue. Air travel, in particular, can be dehydrating due to the air being very dry when you are so high up, so it’s important to take steps to stay hydrated before and during your journey.
Tips for staying hydrated:
Start early - begin hydrating as soon as you wake up. Drinking water first thing in the morning helps kickstart your metabolism and rehydrates your body after sleep.
Drink water throughout the day - Carry a refillable water bottle with you (like a stanley) and sip consistently throughout the day. Aim for about 16–20 ounces every couple of hours.
Add electrolytes - Consider adding an electrolyte tablet or powder (like Nuun or Liquid IV) to your water. This helps replenish minerals lost through sweat and keeps you balanced. Also a good option if you do not particularly like the taste of water on its own!
Coconut water - If you’re looking for a natural electrolyte boost, coconut water is also a great option which tastes great!
Dehydration can severely impair your performance, leading to sluggishness, lack of focus, and even cramping. Staying hydrated will ensure your muscles, joints and body are hydrated and replenished, preparing you for a long day of traveling and competing.Â
4. Fuel Up with Carbs Before the Meet
Although gymnastics is no marathon that requires a traditional carb load, carbs are still going to be your best friend! In the hours leading up to your competition, your body needs to maximize its glycogen stores (the form of carbohydrate your body uses for energy). While you want to avoid feeling overly full or sluggish, it’s important to have a source of easily digestible carbohydrates to ensure you have the fuel for intense physical activity.
A light meal or snack that is rich in carbs and moderate in protein, but low in fat and fiber, is ideal for pre-meet fueling. Some great options include:
Banana and a small handful of pretzels - a quick and simple source of carbs that won't weigh you down.
Bagel with honey or jam - a bagel provides quick-digesting carbs for a steady energy release.
Rice cakes with a thin layer of peanut butter - rice cakes are easily digestible and provide a simple source of carbs, while peanut butter offers a little protein.
Carbohydrates are the primary fuel for high-intensity activities like gymnastics, and consuming them shortly before the meet will help maintain your energy levels. Keep the portion size moderate to avoid feeling too full or bloated, which could negatively affect your performance.
5. Stay Away from Heavy or Greasy Meals
While it may be tempting to indulge in comfort and delicious foods like burgers or pizza, before a meet, heavy, greasy, or overly rich meals can be a disaster for your performance. These foods can lead to sluggishness, indigestion, or even nausea during your routine (save these for after the meet to celebrate!)
What to avoid:
Fried foods or greasy foods - these can sit in your stomach, leaving you feeling heavy and slow.
Excessive dairy or spicy foods - dairy can cause bloating or discomfort, and spicy foods may irritate your stomach.
Excessively large portions - eating too much at once can also make you feel sluggish and uncomfortable.
Eating more easily digestible meals allows your body to focus on performance, not digestion. Heavy meals can cause energy dips, cramps, or digestive issues, all of which can hinder your ability to perform at your best.
Greasy or heavy foods can also cause a spike in blood sugar followed by a crash, leading to feelings of fatigue or irritability right when you need energy and focus the most. The resulting dip in energy can impact your performance and focus, making it harder to concentrate throughout the meet.Â
Opting for lighter, more easily digestible foods—such as lean proteins, whole grains, and fruits—ensures that your body stays energized and alert, providing steady fuel for both your body and brain. By avoiding foods that can leave you feeling sluggish, you'll set yourself up for success and ensure that you're physically and mentally prepared to give your best performance.
6. Post-Meet Recovery: Replenish with Protein and Carbs
Once your competition is over (your fueling strategy isn't), it is so important to refuel your body with the right nutrients to help with recovery. After intense exercise, your muscles need both carbohydrates and protein to replenish glycogen stores and repair muscle tissue.
A well-balanced post-competition meal is one of the most important aspects of an athlete’s recovery plan, especially for gymnasts with such high demands from their sport. After an intense competition, your body undergoes a series of physical stresses, including muscle breakdown, depletion of energy stores, and the need for hydration.Â
A carefully timed and balanced meal helps repair and restore your body to ensure you're ready to recover, perform well in future practices, and avoid unnecessary fatigue or injury.
Aim to consume a recovery snack or meal within 30 minutes to 2 hours post-competition. Some good options include:
Grilled chicken with quinoa or sweet potatoes - protein from the chicken helps with muscle recovery, and quinoa or sweet potatoes provide carbs to restore glycogen levels.
Protein smoothie with fruit and spinac - a simple smoothie with protein powder, fruits like berries or banana, and a handful of spinach can help with muscle recovery and rehydration
Tuna on whole-grain crackers - protein from tuna helps with muscle repair, while the crackers replenish glycogen stores with carbs.
Chicken or Tofu Stir-Fry with Brown Rice and Veggies - a stir-fry is a great way to pack in lots of vegetables, which provide vitamins, minerals, and fiber that support overall recovery and immune function after a long day of competing and travellingÂ
Post-competition is a critical window for recovery. Replenishing glycogen stores with carbs and supporting muscle repair with protein helps your body recover more efficiently and prepares you for future training or meets.
Fueling properly for a gymnastics travel meet isn’t just about what you eat during the competition day—it’s about planning ahead, making smart food choices, and staying consistent in your nutrition and hydration. By following these six tips—starting your day with a balanced breakfast, packing healthy snacks, staying hydrated, fueling before your meet, avoiding heavy meals, and recovering post-competition—you'll ensure that your body is primed for peak performance.
Remember, nutrition is a long-term commitment.Â
The choices you make on the day of your meet matter, but the habits you build over time will make the biggest difference in your overall performance. Safe travels, and good luck at your next meet!