Sugar is so often stigmatized in both the gymnastics community and our society at large, often painted as a dietary villain that must be avoided at all costs!
In both the media and within the sport of gymnastics, there are pervasive, constant messages warning against sugar consumption, emphasizing the need to restrict or eliminate it entirely.
As a gymnast, the want to care for your body and perform you best is important, and the message we’re always hearing to achieve optimal performance is to eat a super "clean" and "healthy" diet, avoiding sweets, treats, desserts, and foods with added sugar.
As a registered dietitian for gymnasts, I have seen countless gymnast's stories play out like this...
They are told over and over and over again that sugar is bad for them, will negatively impact their body and health, and will harm their performance. They hear it from parents, teachers, medical professionals, and (of course) social medial.
So, they try and cut it out and eat healthier. They give up so many of the foods that they really enjoy eating.
The first day or two, everything seems fine...
But eventually, they find themselves struggling, feeling as though they have no willpower, and giving in to those temptations!
And instead of consuming a reasonable amount, they overindulge and go nuts! They feel sick and out of control.
You ask those around you to stop buying it, hide it, and not let you near it.
You'll just start your "diet" again tomorrow and try harder next time…
Sound familiar, doesn’t it?
As a registered dietitian in gymnastics, I am always having discussions with gymnasts and their parents who are concerned. It seems like they are almost obsessed with sugar. More than anything else, they seem to consistently ask for:
Cookies...
Candy...
Waffles...
Fries...
Sugary Cereal...
Chips...
Ice cream...
Bread...
These cravings often make gymnast (and their parents) question themselves:
"Is this too much???"
"Sure this is not healthy?”
"Surely, this isn't conducive to my training!"
Because, according to society (and gymnastics culture) you shouldn't be eating any at all... (and then feel guilty when you can't live up to this unrealistic standard).
As a registered dietitian who works with hundreds of gymnasts of all levels, consuming sugar as a part of a balanced, varied diet is perfectly okay.
Doing gymnastics (and simply functioning as a human being) demands A LOT of energy, and carbohydrates are the body's preferred energy source for this type of activity. This energy is what allows you to do everything from your neighborhood walks to your gymnastics routines, conditioning workouts, and recovery.
Sugar, (whether in the form of glucose, fructose, sucrose, lactose etc.) is a basic form of easily digestible carbohydrate. And, while yes, whole foods like grains, fruits, dairy, legumes, and vegetables are not nutritionally equivalent to candy and offer additional nutritional benefits (such as fiber for satiety and gut health, as well as essential vitamins and minerals to support bodily functions), regardless of whether it is sourced from grains, fruits, vegetables, or candy, the body utilizes this carbohydrate the same.
While the body cannot work properly if a gymnast is not getting adequate nutrients and we don’t want candies, sweets, and treats to stop you from consuming these nutrient-rich foods on a regular basis, there is absolutely room for both nutrient dense foods and desserts, sweets, and treats in a gymnast's fueling routine.
But won't eating too much sugar change my body?
Let's debunk a common nutrition myth: eating too many carbs won't automatically turn it into body fat. A young gymnast's body's preferred source of energy is carbs, meaning it will first use carbohydrates for that instant energy boost you need for the activities you are currently doing (including all the hours of gymnastics you are doing on top of everyday activity, growth and development, recovery, and more). Most gymnasts are not actually eating enough to even reach this point.
After that, any extra carbs aren't just instantly converted to fat. They're stored away as glycogen (the body's stored form of carbohydrates), in your muscles and liver. This is like a quick energy reserve to tap into between meals or during long, intense practices. And as a high-level athlete with a lot of muscle mass, a gymnast's body is able to store more energy compared to a less active person. And this is perfect for those 3, 4, or 5+hour workouts.
Carbs are also stored in the body with water (for every 1g of stored glycogen, the body will store 3g of water). So, those stories about people losing weight by cutting carbs or immediately gaining weight by eating a lot of a carbs, it's often just the body hanging onto or shedding some water. As a gymnast, that water hanging out with your carbs is key for keeping you hydrated.
For carbohydrates to be transformed into extra body fat, a gymnast would have to consume carb quantities far exceeding your immediate needs and glycogen storage capacity. Given the energy demands of gymnastics (with 50-70% of those needs stemming from carbs), it's highly unlikely for a gymnast to ingest such excessive amounts of carbohydrates (exceeding 300, 400, or even 500+ grams daily in some cases) that would lead to fat to be stored in the body.
In reality, sugary foods can easily find a place in anyone's diet, whether you're a high performing athlete or not (especially in strategic scenarios like pre- and mid-practice snacks).
Sugar, in its basic form, is simply a basic carbohydrate. Whether it's from fruits, veggies, or starchy foods, they all eventually break down into sugar which is used as fuel for the body.
But I eat a ton of carbs. Why am I still craving sugary foods?
Even if you think you're getting a good amount of carbohydrate rich foods in your meals, it's pretty common for many gymnasts to have a constant craving for sugar. There are a bunch of reasons behind this, and trust me, none of them have anything to do with lacking willpower.
You’re simply not eating enough overall
When you find yourself not eating enough food overall, your body might start craving carbs and sugary treats. As carbs are the body's preferred energy source and sugar can be easily broken down for that instant energy boost, these cravings often signify your body's attempt to increase its energy intake. It's a straightforward signal that your system requires more fuel to keep you going.
When your diet lacks sufficient nourishment, cravings for carbohydrates and sugary foods tend to kick in. Your body's preference for carbs as an efficient energy source, coupled with the quick energy release from sugar, results in these persistent urges. Essentially, these cravings act as a natural mechanism prompting you to boost your energy levels through increased food intake.
You’re not actually eating ENOUGH CARBS
If a gymnast isn't consuming enough of carbohydrates sourced from grains, fruits, vegetables, dairy, legumes, and even some enjoyable treats, it can lead to an insufficient energy supply for gymnastics and other physical activities. Consequently, the body may intensify cravings to acquire the necessary energy from this specific nutrient group.
In reality, many elite gymnasts often need upwards of 300-400+ grams of carbohydrates daily to sustain their demanding routines. To put this into perspective, this is about:
27 slices of bread
9 cups of rice
19 apples
38 cookies
Just the brain alone typically requires 120-130 grams of carbohydrates for optimal functioning! It's crucial to acknowledge that a gymnast's dietary needs are likely to surpass those of their peers, siblings, and other family members.
You’re RESTRICTING carbs or sugary foods
Repeatedly, I've witnessed gymnasts falling into the trap of a binge-restrict cycle, leading to intensified cravings for sugary and carbohydrates. By restricting from particular foods or food categories for a long amount of time, the desire intensifies until, upon encountering and indulging in them (say, during Halloween, birthdays, or other festive occasions), it feels like a dam bursting open!
This typically triggers a subsequent wave of guilt, shame, and a cycle of promising to "do better next time"... only for the pattern to repeat. In reality, incorporating sweets and treats regularly into our daily meals and snacks can facilitate a more balanced approach, allowing better self-regulation around these foods.
For certain individuals, mere thoughts of restriction ("I can only have one cookie" or "Soda is only allowed at my friend's place") can be enough to leave your brain with a heightened craving. Instead, granting yourself unconditional permission to enjoy all foods can create a healthier relationship with eating and alleviate those cravings.
The meals and snacks you're eating don't have enough staying power
While carbs are essential for fueling a gymnast, it's no secret that the body (especially a gymnast that is a fast metabolizer) digests these foods very quickly. And often times, when a gymnast is eating these foods in isolation, they notice that they need to consume large quantities even just to feel full, but that fullness (and subsequent energy) does not last. So, as previously discussed, when the body senses it is out of energy, it continues to think about and crave these high-energy foods again.
To build meals and snacks that promote fullness, satiety, and longer lasting energy, pair carbohydrates and high-sugar foods with a source of fiber (like whole grains, fruits, or veggies), protein, and/or fat at meals and snacks outside of the practice window. The simplest way to achieve this is by building a performance plate.
They’re DELICIOUS!
In all honesty, high-carb (and sweet) foods sometimes simply hit the spot because they just taste delicious. It's no surprise many young gymnasts (and plenty of adults) enjoy eating these foods! Keep in mind that there are more reasons behind eating beyond solely performance or health considerations. It's completely fine to incorporate sweets, treats, and other beloved foods into your daily fueling routine alongside a diverse intake of foods from all food groups.
Wondering how to curb those sugar cravings?
If you or your gymnast find yourselves struggling with temptations surrounding sweets and indulgent treats, the most important shift you can make is to ensure you're eating enough, at regular intervals, and putting an end to restricting these food categories—both carbohydrates in general and sugary delights!
Respect your body's (and mind's) cravings, and you'll likely notice that the craving of high-sugar foods loses their appeal and no longer feel off-limits. Additionally, it's crucial to prioritize consuming an adequate amount of food overall to support your training and incorporate a variety of nutrients such as complex carbohydrates, protein, fiber, a spectrum of colorful foods, and fats into your dietary plan. This holistic approach will provide you with the necessary energy to power through your practices and other activities beyond the gym as well!
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 pre-season!
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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