Who here has ever eaten a meal or a snack in the car while rushing to or from practice? Who has ever wondered “Should I have a snack now and risk feeling uncomfortably full or just be hungry for the next 4 hours?” Who here has ever made the decision to try a new food and then regretted it halfway through a workout? If we got a group of gymnasts together, I bet every hand in the room would go up.
 

With busy schedules centered on long workouts, it’s inevitable that questions and concerns come up regarding meal timing. But there are simple guidelines that can help take some of the stress out of this daily task! Upcoming posts will focus more on the specific nutrients that are important for gymnasts, but for now, let's talk about the basics:

 

Practice Days

• Eat 3 small-to-medium sized meals and at least 2 snacks throughout the day.

   - Focus on light, bland snacks before practice to avoid a stomach ache. Ex: fresh fruit, granola bar, trail mix, pretzels, dry cereal, or crackers.
   - Sports bars also work as quick snacks. Choose ones with < 300 calories & < 30% of calories from fat.

   - Dairy foods (including milk, cheese, and yogurt) may cause reflux or sit heavily during practices. Save those foods until after a workout.

 

• Don’t go more than 4-5 hours without eating during the day.
   - This will help prevent lags in energy and will offer a constant stream of muscle fuel.

   - Start off right with breakfast and keep a consistent schedule for the rest of the day.

   - If practices are 4+ hours, consider packing a mid-workout snack.

   - Eat within the first hour after a workout… this helps with muscle recovery and growth!

 

• Focus on variety! 

   - Eat foods from all of the food groups— they’re all valuable for a well-rounded diet.

   - If you want to try a new food or beverage, do it on a rest day or after the last practice of the day.

 

• Sip water and other fluids throughout the whole day, not just when you eat!

   - This keeps you hydrated but avoid bathroom emergencies due to bouncing & pounding in workouts.

   - Dehydration can cause dizziness, headaches and fatigue… none of which are good!

   - A good goal is to drink 64 ounces (about 2 large Nalgene bottles) of fluid per day.

   - On hot days or during extra-sweaty workouts, you may need more to compensate for extra losses.

 

Competition Days

• Don’t try anything new! Stick to your normal eating pattern before the competition.
   - You don’t want to spend the day feeling less than 100%.

   - Consider planning out your competition-day nutrition plan ahead of time, and then practice it!

 

• Don’t let nerves prevent you from eating and drinking.

   - Eating might be the last thing on your mind, but your body needs the fuel, so do it anyways!
   - Keep a water bottle and an emergency snack in your gym bag... just in case.
   - Coaches don’t want you running to the bathroom constantly because you’re nervous, but you won’t perform well if you're dehydrated.

 

• Don’t throw health out the window after the competition ends.

   - Keep up a well-balanced diet. Remember: your body is recovering just like after a normal workout.


Related:
Body Image and Disordered Eating
Shedding Light on the Carbohydrate Debate
Packing on Power With Protein
Nutrition's F-Word
Nutrition During Injury Recovery