The Gymnastics Kitchen with Betsy: Meals with Meels, Big Changes for Amelia

After an outstanding performance at P&G Championships, Amelia Hundley has qualified to the 2016 Olympic Trials in San Jose, CA.

She took sixth all-around at Championships with a two-day total of 115.55. Of course, there is an unthinkable amount of work that goes into achieving goals like this, and last week, we took you behind the scenes of part of her pre-P&Gs training. See inside Hundley's conditioning and meal plan as she prepared for the competition.

Original Post: June 22, 2016
It’s countdown time for Championships and Amelia is getting ready! We have made some great changes to her meal plan and training to bring her in exactly where she needs to be for the competition. Over the past six months Amelia has made big changes to her physique and strength.

We have been working together each week tweaking her extra fitness training and diet to make sure she comes in strong. Workouts are quick--lots of circuits of functional training with weights and bands interspersed with gymnastics skills, fast feet, hands and core quickness.

Watch Amelia in action:

Meels' MEALS have changed as well this week. As you saw in weeks before, she was eating lots of complex carbohydrates, lean meats and healthy fats with occasional fun treats like granola and cheat meals.

Here are the BIG CHANGES to this week’s meal plan:

*Decrease portion sizes of complex carbohydrates and dairy.

*An increase in fibrous green veggies, especially substituting the dairy and carbohydrate snacks with crunchy green veggies. I had to take out her favorite yogurt and granola snack to tighten her up a little bit, she was happy to do it and her physique showed a huge difference.

*Keep calories relatively the same but replace foods of higher starch content with more fiber and healthy fat to keep her energized, lean and strong.

*Increase lean protein in the ways of salmon, steak, tuna.

*Increase healthy fat in the way of avocado and nuts while decreasing granola, bread and potato intake.

Watch this week as Amelia presents her best package at Championships!

Want to learn more about nutrition and training for gymnasts? Stay tuned to Betsy’s articles on The Gymnastics Kitchen or visit her at

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, and email her at

The Gymnastics Kitchen with Betsy: Meals with Meels Part 1

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