The Gymnastics Kitchen with Betsy: Protein Power

Salmon for Gymnastics Kitchen with Betsy

By Betsy McNally-Laouar

One of the most prevalent questions I get from gymnasts and parents is: “How much protein do I need to repair my muscles after a practice?”

Protein repairs muscles after long, strenuous workouts. In general, an athlete (like a gymnast) should consume between 1 and 1.5 grams of protein per LEAN kilogram of body weight per day.

That means for every LEAN kg of body weight (not including fat weight), an athlete should include 1.5 grams of protein per day. It is also important that gymnasts eat a significant amount of green vegetables, fruits, healthy fats and complex carbohydrates to complete their diet regimes.

Here are my recommendations for the most superior proteins for a gymnast post workout that will keep her/him light, fit and looking and feeling their best:

Salmon

Salmon not only boosts huge amount of omega fats for great brain, skin and heart health. But it also packs 22.5 grams of protein per 4oz serving. Match this with a 3 ounce sweet potato and a cup of broccoli for an excellent post training meal.

Eggs and egg whites

The simplest and purest form of protein is found in an egg white. Each egg white contains 3.6 grams of protein, so having 4 whites would equal around 14 grams of protein. My gymnasts match this with a half a cup of protein rich oatmeal for breakfast and some berries for a great start to the day.

Nuts and Nut Butters

Almond butter adds 5.8 grams of protein per 2 tablespoons. Add this to a couple of rice cakes or along side and apple for a great pre workout snack. Or, add 1/4 cup of nuts to any salad post workout for healthy fats and protein punch.

Chicken

Chicken goes with anything! It adds 26.1 grams of protein per 4 oz serving. Try chopping up chicken and adding to 1/2 cup quinoa and 1/2 cup finely shredded broccoli with 1 tbs olive oil and balsamic vinegar! Yum!

Edamame or tofu

Who says soy isn’t a great non-meat protein? A cup of edamame is a great post workout snack. Try 4 ounces of stir fried tofu or edamame beans (33.2 grams protein per cup) with a cup of snow peas, onions and 1/2 cup brown rice for a protein filled post workout meal! Drizzle with some low sodium soy sauce for a bit of flavor.

Greek Yogurt

This yogurt has the highest amount of protein and lowest amount of sugar on the market. Try substituting Greek yogurt for sour cream on chicken tacos or on baked potatoes with a few tablespoons of salsa! A cup of Greek yogurt adds 20.4 ounces of protein per serving.


Betsy McNally-Laouar is a personal fitness and gymnastics trainer certified in Sports Nutrition. She currently works with the elite and upper level gymnasts at Cincinnati Gymnastics creating training and meal plans. She also works with gymnasts all around the country online and through camps. If you need more help with gymnastics recipes, meal plans and fitness, check out her website, www.betsymcnally.com and email her at coach@betsymcnally.com



Related:
The Gymnastics Kitchen with Betsy: Meals with Meals
The Gymnastics Kitchen with Betsy: Pre/Post Workout Snacks

2018 SEC Conference Season Preview

Screen Shot 2017-12-18 at 7.23.04 AM.png

The SEC is always a conference packed with talent, and there's a tight battle to be the best every season. With many teams in the SEC in the top 10 in the country, this season is sure to bring out some great competition within the conference. 

Utah Red Rocks Preview Gives Glimpse Into 2018 Season

2017 Michigan at Utah by Melissa Majchrzak-USA TODAY Sports 29.jpg

Utah hosted their annual Red Rocks preview at the Huntsman Center on Friday night in front of 5,100 adoring fans on Friday. All 12 Utes on the roster showed at least two events and Co-head Coach Tom Farden was pleased with the performances he saw. Watch routine videos from the exhibition HERE.

Highlights From 2017-2018 NCAA Preseason Previews

Chris Parent LSU Gym 101.jpg

The 2018 NCAA gymnastics season kicks off next month, but fans were treated to a sneak peek at what the top programs are working on in various preview meets this past weekend. 

Ivana Hong Among Five Newly Elected To USA Gymnastics Athletes’ Council

Ivana Hong Interview flash.jpg

Five athletes have been added to the USA Gymnastics Athletes’ Council, elected by the national team members of each discipline. Each discipline has two members, and the new athletes will be on the council for four years beginning in January 2018.

Complete 2018 NCAA Meet Schedule

2017 NCAA Championships Semifinal 1 by Christy Ann Linder 42.jpg

View the complete schedule for 2018 NCAA competitions below.

Head Coach Kristi Ewasko's Contract Not Renewed For SEMO Gymnastics

Screen Shot 2017-12-13 at 10.42.38 AM.png

Release via SEMO Athletics

2018 Pac-12 Conference Season Preview

2017 Pac-12 Championship by Stan Szeto-USA TODAY Sports 30.jpg

The Pac-12 is packed with talent, and the conference will surely field a great battle this season for the top spot. Utah is the reigning Pac-12 champion and the team will need to be at its best this year to repeat with all the outstanding talent in the conference.

Bylaw Amendments Adopted By USA Gymnastics Board Of Directors

Beam landing generic flash.jpg

Led by president and CEO Kerry Perry, USA Gymnastics has made official amendments to their bylaws after the changes were passed by the board of directors on December 9. 

Top 5 NCAA First-Meet Matchups For 2018 Season

2017 NCAA Championships Semifinal 2 by Christy Ann Linder 109.jpg

The start of the 2018 NCAA season is right around the corner, with teams and fans eagerly awaiting the first matchups of the year. The first official week of competition begins right after New Year's Day, kicking off on Friday, January 5.

Simone Biles Becomes Honorary Texans Cheerleader

Simone Texans

The sweet, sweet power of Twitter never fails to make dreams come true far and wide. A few weeks ago, Simone Biles let the world know that being an NFL cheerleader would be the most fun. Next thing we all know, it's Miss Biles on the sidelines during Sunday's game!