Are you constantly feeling exhausted during gymnastics practice?
Do you find yourself struggling to have the power or endurance to get through your new routines?
You're not the only one facing this struggle. Many competitive gymnasts struggle to sustain energy levels throughout the day, particularly after a long school day and during their training sessions, as a result of their demanding schedules. Between academic commitments, gym practices, travel, and other responsibilities, it often feels like there just are not enough hours in a day to do it all.
As a result, many athletes feeling physically and mentally drained, impacting not only their performance but also their overall well-being.Â
This enduring state of exhaustion can frequently be attributed to a complex and multifaceted condition known as Relative Energy Deficiency in Sport (RED-S)
Understanding RED-S Syndrome: The Hidden Culprit Behind Gymnasts' Energy Crisis
Relative Energy Deficiency in Sport (RED-S) is a complex and often overlooked condition that can significantly impact the health and performance of athletes, including gymnasts. RED-S occurs when the energy intake of an athlete is insufficient to support the energy expenditure required for training, recovery, growth and development, and overall health. Gymnasts are at an increased risk of being in a prolonged energy deficit as a result of the amount of time spent in the gym (many gymnasts training 15-30 hours per week, 3-5 hours at a time) as well as the intensity of training, cultural stigmas within the sport.
This energy deficiency can have far-reaching consequences, affecting not only physical performance but also mental health and hormonal balance.
RED-S can have a negative impact on every single system of the body.
In gymnasts, RED-S can affect various things, such as:
Impaired Performance: Insufficient energy intake can lead to decreased strength, endurance, and coordination, impacting a gymnast's ability to execute routines with precision and power
Increased Risk of Injury: Energy deficiency can impair muscle function and bone health, increasing the risk of stress fractures, muscle strains, and other injuries commonly seen in gymnasts.
Menstrual Irregularities: In female gymnasts, RED-S can disrupt hormonal balance, leading to menstrual irregularities or even the cessation of menstruation (amenorrhea), which can have long-term consequences for bone health.
Mental Health Concerns: Chronic energy deficiency can also affect cognitive function, mood, and overall mental well-being, contributing to feelings of fatigue, irritability, and decreased motivation.
To address RED-S and mitigate its impact on gymnasts, a multi-dimensional approach is necessary, this includes:
Nutritional Support: Working with a sports dietitian to develop a well-rounded meal strategies that meets the energy and nutrient needs of gymnasts based on their training intensity and goals
Monitoring Energy Balance:Â Regularly assessing energy intake and expenditure to ensure that gymnasts are fueling their bodies adequately to support training demands.
Rest and Recovery: Emphasing the importance of rest, recovery, and quality sleep to allow the body to repair and regenerate after intense training sessions.
Education and Awareness: Educating coaches, parents, and athletes about the signs and risks of RED-S to facilitate early detection and intervention
By raising awareness about RED-S, implementing appropriate support systems, and prioritizing the overall health and well-being of gymnasts, we can work towards creating a more supportive and healthy environment for athletes to prevent these energy deficits from happening.Â
Where Are Most Gymnasts Coming Up Short?
Skipping Breakfast
Breakfast is often known as the most important meal of the day, especially for athletes like gymnasts who rely on sustained energy levels for very long days and long workouts. Unfortunately, most gymnasts do not eat enough (or anything at all) in the morning and it could be the cause of low energy and fatigue, not just in the morning, but also during practice.
Skipping breakfast can significantly impact a gymnast's performance by leading to low energy levels and increased fatigue. When you miss breakfast, the body is deprived of essential nutrients and fuel needed to kickstart your body and metabolism after an overnight fast filled with recovery. Without this important meal, the body essentially never "turns on", leaving you feeling lethargic and unfocused in the morning. As a result, the body see's itself as nutritionally behind for the remainder of the day. This means that you're more likely to feel extra tired or overly hungry in the afternoon and into the evening (when most gymnasts are trying to practice).
For gymnasts, who require high levels of energy and concentration during training and competitions, skipping breakfast can hinder their ability to perform at their best and hit their skills and routines. To combat fatigue and maintain optimal energy levels, it's crucial for gymnasts to prioritize a balanced breakfast that includes carbohydrates for quick energy, proteins for muscle repair and growth, and healthy fats for sustained energy throughout the day. If you’re looking for some easy yet nutritious breakfast ideas, my previous blog has a section all for breakfast recipe ideas!
Inadequate Pre-Workout Nutrition
Many gymnasts are hesitant to eat too much before practice because they don't want to feel sick, nauseous, or sluggish (or they just don't have enough time between school and practice). However, practices that are 3+ hours are just too long to expect high energy and performance without eating enough in the hour or 2 before starting.
To fuel your body for optimal performance in the gym without getting an upset stomach, you need the right pre-workout nutrition strategy. Ideally, a gymnast is eating a pre-workout meal 2-3 hours before practice. For those with morning workouts, this reiterates the importance of getting up and breakfast with time to digest. For those with afternoon and evening workouts, this is likely the lunch you eat at school or the second lunch or snacks eaten after school.
For most gymnasts, the pre-workout meal or snack eaten within 1-2 hours before practice should follow a high intensity performance plate
This plate provides an adequate amount of easily digestable, useable energy from carbohydrates with a moderate amount of protein and fiber to reduce the risk of upset stomach.
Pre-workout meal and snack ideas include:
Rice or grain bowl
Greek yogurt parfait or acai bowl with fruit and granola
Hummus with pita and carrot sticks
Cereal or oatmeal with fruit
Trail mix
Protein power pack
Turkey or PBJ sandwich or wrap with fruit
However, if your pre-workout meal is more than 3 hours before the start of practice and you only have 15-45 minutes to have a quick snack, your energy will benefit the most from a simple, high carbohydrate snack. Quick pre-workout snack ideas:
Fresh fruit
Dried and freeze-dried fruit
Applesauce
Dried cereal
Pretzels
Crackers
Fig, oat, or granola bars
Neglecting Mid-Practice Snacks
Intense gymnastics workouts lasting longer than 3 hours often need intra-workout fueling to sustain energy levels. Incorporating mid-practice snacks rich in simple carbohydrates is crucial to replenishing energy stores and supporting your gymnastics performance during longer training sessions, helping you prevent that dip in energy.Â
Here are some mid-workout snack ideas:
Mini bagel
Oat bars, fig bars, granola bars
Crackers
Pretzel sticks
Mini muffins
Granola bites or bars
Dry cereal
Fruit juice or popsicles
Dried fruit
Apple sauce (or fruit puree)
Fresh fruit
Absence of Recovery: Missing the Recovery Window
The post-training period is a critical phase for gymnasts, offering a window of opportunity to replenish energy stores, repair muscle tissue, and rehydrate the body. Neglecting proper recovery routines can prolong fatigue, delay the body's healing process, impair sleep and energy levels throughout the remainder of the day, and affect future training sessions. However, many gymnasts (especially those practicing in the middle of the day and late at night) often wait too long after practice to eat or are tired and skip the meal for an earlier bedtime.
Optimizing recovery strategies, such as consuming nutrient-dense post-workout meals, prioritizing hydration, and incorporating restorative practices like stretching and foam rolling, can help accelerate recovery, reduce fatigue, and enhance overall performance in the gym.
The recovery window for post-workout refueling occurs within 0-60 minutes and 1-3 hours after training. That means, within 3 hours of finishing practice, it will be helpful replenish your body with a well-balanced meal following the guidelines of the Athlete's Plate. To enhance recovery, focus on incorporating foods rich in the following essential nutrients into your post-workout meal:
Grains & Starches to replenish energy reserves
Protein to support muscle growth and tissue repair
Foods high in Omega-3s /Unsaturated Fats to aid in recovery and reduce inflammation
Foods containing Vitamins A & C to facilitate the recovery process
Foods with anthocyanins to help with recovery and reduce inflammation
Some of my favorite post-workout meals for gymnasts are:
Grilled Salmon with Roasted Sweet Potatoes and Broccoli
Turkey and Cheese Sandwich ( whole grain bread with lettuce, tomato, and avocado) served with a side of mixed berries
Cherry Smoothie (blended with cherries, strawberries, Greek yogurt, oats, and chia seeds)
Burrito Bowl (brown rice, lean ground beef, peppers, red onions, salsa, corn, guacamole, lettuce, purple cabbage, and cheese)
Spaghetti with grilled chicken and sauce, with a side salad
Fluid Fuel: How Dehydration Impacts Performance
Proper hydration is a fundamental component of gymnastics success, influencing energy levels, performance, and overall well-being.Â
Dehydration can have detrimental effects on:
Cognitive function
Muscular endurance
Thermoregulation
Muscle cramps - increasing the risk of injury.
Impaired focus
Gymnasts must prioritize adequate fluid intake throughout the day, paying close attention to hydration before, during, and after training sessions. Monitoring urine color and thirst cues can help athletes maintain optimal hydration levels and support peak performance in the gym.
Tips for staying hydrated:
Drink with every meal and snack
Carry a water bottle and sip regularly
Hydrate before and after practice
Consider electrolyte and sports drinks when needed
The Power of Sleep: Recharging Body and Mind
Quality sleep is an important part of athletic recovery, playing a vital role in physical repair, cognitive function, and overall well-being. Gymnasts require sufficient rest to allow their bodies to recover from the demands of training, optimize energy levels, and support peak performance in the gym.
Here are recommended sleep durations for different age groups:
6-12 years old: 9-12 hours per night
13-18 years old: 8-10 hours per night
18+ years old: 8+ hours per night
Consistent sleep patterns, creating a restful sleep environment, and having a good bedtime routine can help gymnasts achieve deep and restorative sleep, reduce fatigue, and enhance recovery between training sessions. Embracing the role of sleep as a performance enhancer can lead to improved performance, energy levels and health for gymnasts, preventing them from feeling tired at school and practice the next day.
By having insight into the multiple factors which contribute to fatigue and low energy levels in your gymnasts, gymnasts and parents can take proactive steps to address these challenges and optimize their performance in the gym. Through a balanced and well-rounded approach that emphasizes proper nutrition, strategic recovery practices, optimal hydration, and prioritizing quality sleep, gymnasts can replenish their energy reserves, rejuvenate their bodies, and hit their goals and skills in the gym with ease.
When you skip meals and snacks, avoid foods, and don't make performance fueling and recovery a priority, you can't expect make the most progress in the gym this fall (and beyond). It's not just about giving 100% when you're in the gym, but also making what you do outside of the gym a priority. It's not too late to get your nutrition sorted out and see major improvements this fall!
The Fueled Gymnast Academy is the is the simplest way for busy gymnast (and those who feed them) to learn the ins and outs of fueling their body as a high level gymnast so they can
have more energy, reduce the risk of injury, and perform their best
AND
feel confident and empowered to make their own food choices (and not just have someone tell them what they have to eat).
Fueling your body doesn't have to be a guessing game. And you don't have to figure it out on your own.
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