From Summer to Success: How Gymnasts Can Overcome the 4 Biggest Back-to-School Fueling Challenges

Finally, Summer Feels Like It’s Just Right...

You've got a good rhythm going, right? 

Long days at the gym followed by relaxed evenings...

The freedom of no school, no homework, and a slower pace of life...

You’re catching up on sleep, figuring out your optimal training routine, and finding the perfect balance of fun with friends and teammates...

Maybe you even managed to sneak in a gymnastics camp or take a vacation (a time to recharge). The balance of rest and training has been just right.

But suddenly… it’s August. And just like that, the start of another school year is creeping up on you.

With school on the horizon, your training schedule, social life, and family commitments will shift once again, and that peaceful summer you’ve worked so hard to create will be replaced with deadlines, early mornings, and a jam-packed schedule.

For gymnasts, this is more than just an inconvenience, it brings about a whole new set of fueling challenges that can impact energy, training, and performance. As a registered dietitian who works with gymnasts, I hear the same struggles over and over again when it comes to making the transition from summer to school.

But don’t worry! There are ways to make this transition smoother, and you can absolutely stay fueled and energized for your training and school commitments. 

Below, I’ve outlined the 4 biggest fueling struggles gymnasts face as they head back to school and, more importantly, how to overcome them.

1. Your Schedule Changes… Again!

Just as you’ve adjusted to your laid-back summer routine, the school year arrives, bringing a complete overhaul of your schedule. Early mornings, late nights, back-to-back commitments. Your life as a gymnast starts to feel like a juggling act, and it’s easy for fueling to slip through the cracks.

The key to navigating this transition is advanced planning. This doesn’t mean you have to meal prep every single dish for the entire week, but you should get into the habit of planning your meals and snacks ahead of time, at least so you know what you need and what's to come.

Consider these strategies:

• Pack meals the night before: Pack your lunch, breakfast, and snacks the evening before school. This eliminates morning chaos and ensures you’ve got everything ready for your busy day.

• Repurpose leftovers: If you have chicken from dinner, turn it into a sandwich or wrap for lunch the next day. Meal prepping doesn’t have to be fancy; it’s about keeping things practical.

• Let your gymnast get involved: When gymnasts participate in the planning process (helping choose snacks, packing their own meals) they’re more likely to stick with the plan. This builds independence and lessens the stress around meal times.

2. Finding Time to Eat, Even When There’s No Time

School schedules are packed. Between classes, homework, extracurricular activities, and gymnastics practice, there’s barely a moment to breathe. As a result, gymnasts often skip meals or snacks, leading to fatigue, irritability, and under-fueling.

To stay on track, plan your fueling times as if they were appointments you can't miss:

• Block out eating windows: Look at your daily schedule and find clear windows to eat. Even on the busiest days, make sure you're eating at least every 3 hours, whether it’s a fueling snack or a full meal.

• Set reminders: Add an alarm to your phone or calendar for meal/snack times. This helps keep you on track even when the day feels hectic.

• Don’t skip breakfast: Starting your day with a balanced breakfast is critical, even if you’re rushing. Grab a quick but powerful meal, like overnight oats or a breakfast burrito, to keep energy levels high.

Pro Tip: You should be eating before, during (if possible), and after practice. If practice is late, plan a recovery snack before bed to fuel your muscles overnight.

3. The Logistics of Packing Meals and Snacks

Packing enough food for a full school day, followed by gym practice, can be a logistical nightmare. You need meals that are portable, easy to eat, and nutritious. Plus, they should be able to withstand being stuffed in a gym bag or backpack.

Here are some practical ideas to set yourself up for success:

Breakfast ideas:

• Overnight oats are a quick, customizable option for gymnasts on the go.

• A breakfast burrito with eggs, cheese, and veggies, wrapped in a tortilla, can be made ahead and eaten quickly.

• 2 protein bars, a milk box, and a piece of fruit can save the day when there’s no time for a sit-down meal

School snack ideas:

• Trail mix (make your own or buy pre-made) is perfect for throwing in your bag and eating between classes

• Protein bites or power balls: Packed with protein and carbs, these are easy to eat and won’t make a mess

• A shelf-stable nutrition drink is an easy way to get calories, protein, and carbs without taking up much space

Lunch ideas:

• Turkey or chicken sandwich with fruit, a crunchy snack, and a side of chocolate milk

• Peanut butter and jelly sandwich with carrots, a string cheese, and and bag of pretzels

• Pasta salad with veggies and a protein (like chicken sausage, cheese or tofu)

Most importantly, don’t stress over perfection. Nutrition is cumulative, so aim for balanced, wholesome meals throughout the day. The goal is to fuel your body consistently, not to get every meal 100% “right.”

4. Managing Energy Levels for Practice and Recovery

After a day of school, your gymnast will be exhausted by the time practice rolls around. The body’s natural energy reserves will be depleted, and if you haven’t fueled properly during the day, that fatigue can seriously affect your training performance.

Here’s how to combat that energy slump:

• Fuel before practice: Have a balanced meal or snack 1-2 hours before your session (something like a peanut butter and banana wrap or cheese with crackers and fruit). This will ensure you’re not going into practice with an empty tank.

• Hydrate throughout the day: Dehydration can cause fatigue and decrease performance. Aim to drink at least half your body weight in ounces of water daily. Bring a water bottle to school and refill it throughout the day.

• Eat after practice: Within 60 minutes of finishing practice, eat a recovery meal or snack that includes carbs, protein, and fats. This is key to muscle repair and replenishing your glycogen (aka energy) stores. Try an egg and cheese sandwich with fruit or a smoothie bowl with yogurt, fruit, nuts or seeds, and granola.

Don’t forget: Sleep is crucial. If your body isn’t getting enough rest, your energy levels and recovery will suffer. Aim for at least 8 hours of sleep per night to ensure your body can repair and rebuild.

However, gymnasts, you can head into the school year and fall practice schedule prepared by remembering the keys to being at your best during practice, here are 

6 Tips to Feel Confident Heading into Your School Year Schedule

1. Know Your Schedule Each Week

• Keeping yourself organized with a planner or calendar (either physical or electronic) to write down where and when you have to be there, and what you have to do each day, can help alleviate some of the stress in a busy schedule. 

• Have a written-down to-do list to help you find the times in your day to fuel, along with reminding you when you should eat, since it's built into your day.

2. Plan A Meal or Snack Every 2-3 Hours

• Write out a fueling schedule to help figure out when to eat your meals and snacks to stay fueled and keep your energy up throughout the day

• Fall schedule likely means that your practices will shift to the afternoons, so it's important for gymnasts to make sure they eat enough throughout the day to make sure their energy levels are high for practice!

• Eat at least every 3 hours - whether it's a full meal or a snack, it's critical that you find the time in your schedule to eat this often to ensure you have the fuel and energy you need for practice to maximise your training and performance!

• It is also important to eat a snack (or meal, depending on timing and if your stomach can handle it) before practice, a snack halfway through practice, and likely a meal (or a snack depending on the timing of your practice and your commute home) after practice!

  • These are especially important to your fueling plan and training performance!

3. Stay Hydrated:

• Dehydration can increase your risk of injury or a serious medical emergency

• Symptoms of dehydration include feeling tired, thirst, decreased performance and energy, headache, dry or sticky mouth, dark yellow urine or not able urinate, dry cool skin, muscle cramps, dizziness, or a rapid increase in heartbeat or breathing

• You should be drinking at least 1/2 your body weight in ounces of water each day

• Make sure you bring a water bottle with you to school and any other extracurricular activities to help you stay hydrated (and refill it when needed).

• Gymnasts also need extra fluid for training: In the 2 hours before practice, try to drink between 12-24oz of water (or an electrolyte drink)

• During practice, you should be drinking about 8-16oz every hour

• Within 1 hour of practice ending, drink another 16-24oz of water.

Water, electrolyte drinks (like Propel, Gatorade 0, Nuun, or Liquid IV for example), and carbohydrate drinks (Gatorade, Powerade, or 100% Fruit Juice for example) can all be great sources of fluids for gymnasts during practice. Additionally, carrying your water bottle around with you to each rotation can make staying hydrated during practice easier!

4. Remember to Recover:

• Recovery Requires Building Blocks, and those building blocks come from food!

• Always remember to eat after practice, no matter how late at night it is (or how tired you are). Ideally, gymnasts should eat a full recovery meal including all of the components of an athlete's plate

• Prioritize carbohydrates (from grains/starches, and fruit), protein, fats (from seafood or plant-based sources), as well as micronutrients like Calcium (from dairy or leafy greens), Vitamins A & C (from red and orange fruits and veggies), as well as antioxidants (like those found in blue/purple fruits and veggies)

• If a full meal just isn't possible, prioritize a snack with 30-60g of carbohydrates and 10-20g of protein

Find time each week in your schedule to include a preventative or recovery practice

• Try adding some extra stretching or yoga, preventative mobility training, physical therapy (as needed) and physical therapy exercises, mental toughness and visualization, and proper fueling to your week

• It's better to take the time now to prevent and/or recover from injuries than having to sit out the season to recover from an injury that could've been prevented!

  
  

5. Aim To Get Enough Sleep Every Night:

• 6-12 year olds: 9-12 hours per night

• 13-18 years old: 8-10 hours per night

• 18+ years old: 8+ hours per night

Prioritize sleep by going to bed early enough!

If you have trouble falling asleep, building a bedtime routine can help, this may include things like:

• Using blue light blocking glasses for screen time

• Setting a tech curfew 60-90 minutes before bed

• Taking a hot bath or shower

• Writing daily gratitudes

• Preparing for the next day (pulling out snacks, setting out clothes, making to-do lists, etc.)

• Breathing, meditation

• Stretching

• Reading

6. Don’t Be Afraid to Ask For Help!

• Gymnasts, it's critical that you take care of both your mental and physical health to feel and perform your best at practice

• If you're struggling with mental blocks, injuries, and/or under fueling and low energy--especially surrounding this shift in your routine--you don't have to face these problems alone

• Turn to a sports psychologist, physical therapist, and/or Registered Dietitian to help you face and overcome these challenges so you can maximize your training and reach your goals!

Proper nutrition is a cornerstone of success for any gymnasts heading back to school. By prioritizing balanced meals, nutrient timing, and hydration, gymnasts can optimize their performance and continue to make progress getting ready for the upcoming competition season.

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!