Convenience, restaurant, and fast food often gets a bad reputation in the gymnastics community. So many gymnasts and gym parents fear these foods. Or, there is so much guilt for eating them because so many people label them as “unhealthy”, even when they make the most sense for feeding your family and your gymnast.
Sometimes life can be busy and fast food or other convenient options might just be the easier to fuel with. But, high level gymnasts have unique nutritional needs due to their intense training schedules and growing bodies.
Understanding the Nutritional Needs of Gymnasts
Gymnasts often don’t realize how much energy they are actually expending at practice, and must be consumed in order to close the recovery gap. As a gymnast, your body needs a lot of energy. Of course you need energy to keep up in training. But that's really just the tip of the iceberg! Your body needs energy to live, run all of your organs and body's systems, grow and develop, and do everyday activities ON TOP OF the demands of gymnastics training, recovery, and injury prevention!
Gymnasts also need to make sure they're getting the right amount of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) to support their training and recovery, are eating at the right times throughout the day to support training and recovery, and are staying hydrated.
Prioritizing nutrition as a gymnast does not mean "going on a diet", cutting out foods like carbs or sugar, or "eating clean", and it goes way beyond just eating healthy. A gymnast who makes fueling for performance a priority understands that food is fuel for both the body and mind. They commit to eating enough food, eating a wide variety of foods from all the food groups, and eating enough often to support training. They know that a gymnast can easily find balance and eat both nutrient dense AND fun foods.
But, we're always on the go...
A gymnast's schedule is busy. Between school, gymnastics practice, and parents trying to navigate it all, sometimes meals and snacks end up on the back burner.
Fueling a gymnast doesn’t have to be as complicated as you may think! It’s unrealistic to assume you will cook at home for every meal, especially when you have school, appointments, and a chaotic gym schedule! You’re exhausted and constantly on the run, you’re not always in the mood for pre-prepped meals or leftovers, so your only option may be to find something quick after practice. Many families rely on meals on the go and from restaurants. However, that does not mean fueling principles just go out the window.
Ensuring proper fueling on the go, at restaurants, and fast food establishments is crucial for maintaining energy levels, optimizing performance, and supporting overall health for our gymnasts, especially when dining out is part of your normal, everyday routine. You may feel overwhelmed looking at a restaurant or fast food menu wondering how any of those foods will fit into your performance plan. As a registered dietitian for gymnasts, I wanted to share my favorite tips to help busy gymnasts and their families navigate nutritious meals outside of the home.
1. Remember your Performance Plates
The easiest place to start when planning meals on the go, ordering from a restaurant, or your favorite fast food restaurant is to remember that your body needs carbohydrates, protein, and color. Depending on the intensity of your training, you may need more carbohydrates than color and protein, or if you are on a break from practice, your body may want more equal portions of the three. Listen to your body about what it needs, after all, it knows best, and its needs will differ every day!
Get creative with how you can pair protein options with carbohydrates and some color to build a balanced meal. Some examples include:
Chicken parmesan and noodles with a side of grilled vegetables
Chicken tenders with a baked potato and a side salad
Cobb Salad with grilled chicken and waffle fries
Burrito bowl with steak, brown rice, fajita vegetables and guacamole
Cheeseburger with apple slices and a french fries
Grilled chicken wrap with a fruit cup
Fueling Choices at Common Restaurant Chains
Eating out at restaurants can be challenging, but with a little knowledge and planning, gymnasts can make more balanced choices. Here are some of my fueling favorites:
Chick-fil-A:
Grilled Chicken Sandwich: Protein-packed with a whole grain bun. Pair with a side salad or fruit cup.
Grilled Nuggets: A lean protein option. Combine with a side of superfood salad or fruit cup, and a side of fries.
Panera Bread:
You Pick Two: Choose a half salad (like the Mediterranean Veggie Salad) or soup (like chicken noodle) and a half sandwich (such as the Turkey Breast on Whole Grain).
Breakfast: Greek yogurt parfait with a bagel and creamcheese
Chipotle:
Burrito Bowl: Load up on veggies, beans, lean protein (chicken or tofu), brown rice, and a moderate amount of guacamole.
Quesadilla: Build a chicken quesadilla with salsa, guac, and beans
Fast Food: Making Fueling Choices
Fast food doesn’t have to be synonymous with unhealthy. Many fast-food chains offer options that can fit into a gymnast’s routine. Here’s how to make better choices when going through the drive thru:
Opt for Grilled: Choose grilled chicken sandwiches or wraps when available
Include Some Color: Look for salads or sides that include fresh vegetables and fruit.
Fuel With A Drink: Incorporate a nutrient dense drink like milk, juice, or a fruit smoothie
Here are some of my fueling favorites:
McDonald’s:
Grilled Chicken Sandwich: A lean protein option with a whole grain bun. Pair with apple slices or a side salad.
Egg McMuffin: A good source of carbs and protein for breakfast. Pair with apple slices and a milk
Subway:
Six-Inch Turkey Breast Sub: Opt for whole grain bread, pick your protein, and load up on veggies.
Salad: Create a salad with lean protein (like chicken or turkey), plenty of vegetables, and dressing. Add a dinner roll and piece of fruit on the side.
Taco Bell:
Power Menu Bowl: Choose chicken or black beans, and customize with extra veggies and a side of guacamole.
Soft Tacos: Opt for chicken or bean tacos with fresh salsa and extra lettuce.
Notice how all these examples contain at least one form of grains or carbohydrates, some protein, and color? They may not be displayed in perfect portions on your plate like the performance plate visuals, but that doesn’t mean the nutrients aren’t there!
2. Don’t deprive yourself of your favorite foods!
Going out to eat, whether it be at a sit down restaurant with friends and family, or a drive thru is supposed to be an enjoyable experience. Be mindful of what you’re ordering by listening to what your body needs, but don’t intentionally deprive yourself of your favorite foods just because they may not be the “healthiest”. Some days you may be feeling extremely worn out after practice and your body is trying to tell you it needs some extra energy in the form of carbohydrates - don’t be afraid to order what you’re craving! If you are eating with others you may be more inclined to order a salad because you think they are focused on what you’re eating, but that may not be what your body needs at that time!
The more you restrict yourself and try to overlook your cravings, the more likely you are to binge on them later. Your body is craving certain foods for a reason, like craving sweets or starches when you’re low on energy, so you should honor what your body needs at that time. Restricting foods can lead to a negative mindset and an unhealthy relationship with food, it potentially could develop into Orthorexia.
Remember, at the end of the day, it is all about balance and fueling your body the best that you can. Some days may be easier than others, but your body is counting on you to help fuel it for all the physical demands and strains you put on it throughout the day!
#3 Don’t sweat it!
We all know gymnasts tend to be perfectionists, after all, aren’t we trained to always be perfect? It’s important to realize that no matter how hard you work on your fueling and performance plan, you can’t always eat perfect, because “perfect” doesn’t really exist when it comes to fueling.
There’s ways we can optimize fueling like performance plates, eating three meals and additional snacks each day, eating and hydrating during practice… but it will never be “perfect” because fueling looks different for everyone.
One meal is not going to affect your performance and training in the long run. Don’t stress out about finding the “healthiest” options wherever you may be eating. Remember, as an active gymnast, you have very high energy needs, and you won’t be able to meet these needs if you are constantly trying to find the lowest calorie option, or eat the side salad without protein.
Ultimately, a meal containing a variety of foods, regardless of what they may be, will put you closer to meeting your energy needs because it will contain a mixture of carbohydrates, color, and protein.
Going out to eat, whether it be on the go, or with friends and family celebrating a birthday or big event should be enjoyed guilt free! Don’t put extra unnecessary stress on yourself, and treat yourself every once in a while.
Navigating fueling meals on the go, at restaurants, and at fast food establishments can be manageable and even enjoyable with the right strategies. Gymnasts can still fuel their body and prioritize their performance, health, and energy levels while eating on the go by making informed choices, planning ahead, and listening to their bodies.
When you skip meals, avoid foods, and don't make fueling a priority in and out of the gym, you can't expect to get the most out of your summer training. 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. This is the best time of the year to start learning more about nutrition and implementing fueling strategies that have you feeling and training your best.
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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