Women Nutritional Plan for High-Level Gymnastics

[GymRat]

Hello all,
As time goes on and college gymnastics has become more of a tangible goal for me, I have begun to become more conscious about the importance of my nutrition and how it can affect my gymnastics. I am currently a vegetarian, though I would be willing to change that if it would help with gymnastics, as I do worry about getting enough protein. I am 17 years old, and eat rather healthfully as it is, but I am very interested in implementing some kind of nutritional plan that could help me organize what I eat, what I need to eat more of, and what I should cut back on in order to most benefit my gymnastics. It would be great to hear from people about what a high-level gymnastics nutritional plan looks like, what specific foods should be eaten, etc...
I know it would probably be best to see some sort of sports nutritionist in order to create a meal plan, but I don't think there is anyone in my area who works with gymnasts on that.
Anyway, I would love to get some feedback about this, and any advice is appreciated!
Thank you!

 

[bogwoppit]

Made a slight edit to your wording in order for it to stay here. I am sure you will understand why.

 

[LucyTRA]

I'm not sure that worrying lots over what you eat will particularly benefit your gymnastics. If you feel that you ave enough energy and your weight is stable, you probably don't need to worry about it. If you ARE particularly worried about it, you could mention it to your coach (although, as a coach, if one of my gymnasts asked me what they should eat, I'd tell them the above) or your doctor - they don't need to be a nutritionist to give you advice (and they could refer you to one if they felt you needed it)

 

[kayjaybe]

Can you input what you eat each day into an app like My Fitness Pal? That tells you not just calories, but things like protein and fiber. Might be a good place to start to see if you are close to what your body needs or wildly off.

 

[All Chalked Up]

I am actually in the same boat. Just make sure you get enough protein and iron, and try to see a nutritionist or dietitian, I'm sure there is one in your area or even at your gym.

 

[Gymdaddio]

yes, you should be making sure you are getting enough protein. My Fitness Pal is a great idea. Also keep a diary that you can compare to My Fitness Pal that records how you felt each day and how you performed. Hopefully you can make connections between your diet and your performance. I think you can keep the diary right inside the app. Bodybuilding.com has a lot of info about nutrition studies, just be careful on overdoing the protein per some of their suggestions. Bodybuilders have different goals than gymnasts, but there is still good info.

 

[onelittledream]

Well, I use SparkPeople, I am not a gymnast but I keep the whole family on that diet including DD who IS a gymnast, though she is only level 4 she does about 16 hours a week (rounded figure) of just conditioning. She does conditioning both at home (very modified) and at the gym. Both her coach and pediatrician have approved this nutrition plan but we make some changes. Most of the carbs are eaten about an hour or so before a big conditioning routine or practice, for the break during practice the veggies and fruits are sent (pea pods with hummus dip, baby carrots, celery with peanut butter or cream cheese, apples, strawberries, blueberries, tangerines) so mostly fruit veggies with some protein to sustain, then immediately after practice she eats the protein to help rebuild (low fat string cheese, greek yogurt, chicken, tofu smoothies). This works well for us.

I do know that sparkpeople has a spin off called SparkTeens, I have not looked at it though because it is easier for me to have one grocery list for the whole family than different family members on different plans with different lists. But I know when you sign up (it is free), it asks about any health concerns you have and your activity level and such so the plan is then tailored to fit your individual lifestyle. And when you log a workout it adds calories, if appropriate, to the nutrition plan part. So it works well for us, sorry if this sounds like an advertisement, it is just an idea and I swear by SparkPeople.

 

[onelittledream]

found the link if anyone is interested: http://www.sparkteens.com/

 

[auswi]

Dd has been a vegetarian for 6 years and is elite track- biggish hours.

We took her to a sports physician who works with elite track gymnasts. We didn't have any concerns for her energy levels as they are through the roof, but just wanted to make sure she was getting the nutrients she needed.

Her vitamin/ mineral levels were excellent- but she has always had an iron pill whenever we eat meat so that's helps

The sports physicians comment was that he'd sooner see an elite track gymy who was vegetarian but had a huge variety in their diet then someone who ate meat but had a very limited diet

We will get her checked each year, for our peace of mind!

So although our Dd is coping with vegetarianism fine, if the OP has concerns but can't see either a dietician/ sports physician a GP can still run the blood tests, do height/ weight ratios and refer on to other specialists if necessary.

Good luck

 

[GymRat]

Thank you so much everybody! I'm getting my vitamin levels checked by a GP soon, so pending the results I may start taking specific vitamins. However, I'll definitely make sure I am getting enough protein, especially after a workout.
Thank you everybody!

 

[onelittledream]

Thank you so much everybody! I'm getting my vitamin levels checked by a GP soon, so pending the results I may start taking specific vitamins. However, I'll definitely make sure I am getting enough protein, especially after a workout.
Thank you everybody!

My daughters doctor told us that protein after a workout is especially important for gymnasts. He said that the excess stretching and such cause microscopic tares (?) in the muscles being stretched and that the protein is important after such routines because the protein is what repairs the tares and helps the muscles recoup.

 

[proud-gym-mom]

Stay away from food dyes (Yellow #5, Blue #10, Red #40, etc.) as they can affect your focus and overall health would be my addition here. Most of the popular sports drinks are loaded with them and they can be found in cereal bars, yogurt, etc. too. Good luck to you!