Nutrition for Gymnasts

We receive a lot of questions around suitable nutrition and dietary demands for Gymnasts. Here we provide some advice from recent conferences that we have attended with sports dietitians on good eating habits for gymnasts.  

There are numerous resources and beliefs regarding nutrition. We do recommend if you have any questions that you refer these to a qualified Sports Dietitian registered with Sports Dietitians Australia. 

You can also check out SDA’s Nutrition for Gymnastics recommendations at the link: Food for your sport – Gymnastics or their Food For Gymnastics Factsheet.

Nutrition forms a key component of and hence contributes significantly to an Athletes training program which includes;  

• Strength and Conditioning,  
• Nutrition,  
• Skill Training and Development,  
• Stress Management and,   
• Recovery  

Appropriate Nutrition in Gymnastics is critical for;  

• Performance,  
• Health,  
• Growth and Development,  
• Body Composition and,   
• Recovery  

General Principals   

The body only absorbs proteins in small quantities from each meal. Protein is a critical part of soft tissue recovery. It is recommended that gymnasts have an intake of 4-6 meals a day containing 20 grams of protein each. This is to aid muscle recovery and development.  

What does 20g of protein look like?  

• 25g of whey protein powder,    
• 90g of chicken or turkey,  
• 100g of lean beef,  
• 110g fish,  
• 200g Greek yoghurt,  
• 3 large eggs,  
• 290g red kidney beans,  
• 70g “Natural” peanut butter  

Meals should be balanced. Using the ideal meal plate model this means 50% vegetables or salads, 25% Low GI carbohydrates and, 25% lean proteins.  

Whole foods are recommended over packaged foods. Consider replacement of packaged foods with the real alternative. Whole fruits, cut raw vegetable sticks, boiled eggs, lean meats are a great alternative to packaged foods.  

Muscle cramps are often associated with lack of hydration or sodium deficiency.  

Sports drinks are not recommended due to their high sugar levels. Hydrolyte sachets are a consideration in extreme circumstances. Water and a good balanced diet is strongly recommended over supplements.  

Snack Advice  

Avoid packaged snacks where possible with replacement for whole foods. 

Juice poppers can be replaced with a piece of fruit and water. Be aware of the sugar levels in packaged drinks.  

Some great snacks may include:  

• Whole Boiled Eggs  
• Cheese and Crackers: Easy to make at Home!  
• Ham or Ham and Salad Sandwiches  
• Up and Go Drinks  
• Whole Fruits  
• Yoghurts: Chobani and YoPro are good considerations  
• High Protein Low Sugar Muesli Bars such as;  
  • Carman’s Protein Bars  
  • Carman’s Oat Bars  
• Smoothies: Yoghurts, Fruits  
• Tuna on Cruskits  

Avoid Packaged foods, Packaged fruits in syrups, foods high in fats, high sugar muesli bars, juice poppers (high in sugar), packaged “Veggie Straws”, Nutella, Packets of Chips.    

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