Having a controlled diet plan is very important for gymnasts so that they can always be fit for frequent training. If you are a gymnast, you very well know that you have to maintain a lean physique to qualify for the sport, and for this, you must be very careful about what you should eat and what you should not.
Your diet plan must be prepared in a way that should provide you all essential nutrients your body requires for growth and repair. As per the experts, it is very important for gymnasts to make sure that they are consuming and producing energy at the same rate as it is being used. You will find the following tips very useful in this regard.
Diet Tips For A Gymnast
Avoid Eating Disorders
It is true that as a gymnast, you need to maintain a lean body, but it does not mean that you should eat less. While you are working hard to lose weight and maintain a low weight, you must also make sure that your body gets adequate supply of glycogen.
After all, you are into a high-speed sport, where you are required to be very energetic. Therefore, you must plan your dietary needs very carefully, keeping in mind some very specific factors, such as the intensity of workout regimen and your age and height.
Ensure Proper Timing Of The Diet
The right timing of the diet is equally important as is eating the right foods. Particularly, on the day of a competition, you should be extra careful. For example, you should take low-fat, light snacks throughout the day. Heavy carbohydrates, such as bread and pasta must strictly be avoided.
On the other hand, during the days just before a competition, you should eat foods that should help you build up the energy store in your body. You can do this by eating heavy amounts of good carbohydrates, such as whole wheat pasta, whole wheat breads, vegetables and fruits.
Gymnastics is an anaerobic sport that demands great endurance from your body. That is the reason why experts recommend gymnasts to get sixty to seventy percent of their diet from proteins, such as nuts, eggs and meats. A diet rich in protein will provide you the adequate amount of energy required for gymnastic competitions and workouts.
For example, you can take beans, whole wheat pasta, chicken and fish for your dinner. For lunch, you can consider eating fruits, cheese, whole grain bread and roasted turkey. For breakfast, you can have a glass of soy milk with whole grain cereal. Besides that, some good examples for snack foods may include low-fat granola bars, sesame sticks, beef jerky and banana chips.
In particular, during the days leading to a competition, you must include high-protein foods into your diet. During intense workouts and competitions, muscles break down in your body; a high-protein diet will rebuild your muscles, and at the same time, will also help you sustain muscle mass and maintain a healthy weight.
However, instead of having three big meals, gymnasts are advised to eat at least 5 or 6 small meals throughout a day; these small meals must be high in carbohydrates and proteins, but low in fat.
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