How to Fuel Like a Gymnast This Summer Vacation (Without Food Rules)

Summer vacation: a time for rest, fun, and much-needed breaks from the gym schedule. But if you’re a gymnast (or a parent of one), vacation can also bring up questions like:

"How do I keep fueling like an athlete when we’re away from home?"

"Is it okay to eat out more often?"

"Should I still follow a performance plate?"

"What if I eat more than usual?"

Let’s set the record straight: fueling on vacation doesn’t have to be stressful, restrictive, or perfect. In fact, vacation can be an incredible opportunity for gymnasts to practice fueling flexibility, build confidence in their nutrition habits, and continue supporting their performance and recovery without strict food rules.

Why Fueling Still Matters on Vacation

Even if you're taking a break from regular practices or competitions, your gymnast's body is still growing, recovering, and preparing for the next training phase. Muscles don’t stop rebuilding. Energy needs don’t suddenly disappear. And a few days (or weeks) off are not a reason to pause good nutrition habits.

Fueling on vacation helps:

• Support muscle recovery from past training

• Maintain strength and energy levels

• Keep hunger and mood stable throughout the day

• Prevent excessive cravings

• Develop a healthier relationship with food

• Provide consistency and security around eating habits in new environment

It's Okay to Eat More Fun Foods (Without Guilt)

Vacation usually means more restaurant meals, snacks by the pool, and celebratory desserts. And guess what? That’s perfectly okay.

No food is "off limits" just because it isn’t part of a typical training meal. In fact, allowing flexibility helps:

• Reduce the risk of binge or rebound eating later

• Improve mental focus and reduce food obsession

• Teach gymnasts that all foods can fit in a balanced fueling plan

When gymnasts learn to enjoy their favorite foods without guilt, they become more consistent, confident eaters in the long run.

And don’t forget — a lot of “fun” foods still contain the nutrients your gymnast needs:

• Pizza = carbs, protein, calcium

• Ice cream = carbs, fat, some protein

• Burgers = iron, protein, fat

• Chips = carbs and sodium (hello, electrolytes!)

Rather than having labels on foods, learn to appreciate that all foods for provide energy and joy, and don’t overthink it!

Fueling at Restaurants: What to Think About

Eating out doesn't have to derail fueling goals. With a little awareness (not obsession), gymnasts can build performance-friendly meals most of the time - and also know when it's okay to just eat for fun.

When to Consider a Performance Plate:

Try to build a balanced meal with all three macronutrients if:

• You have a workout that day or the next morning

• You’ve been feeling low energy or sore

• You’re eating out for lunch/dinner after a full day of activity

• You know your next meal may be delayed or lighter than usual

A performance plate includes:

• Grains (rice, bread, pasta, potatoes, fruit, etc.)

• Protein (chicken, fish, eggs, tofu, steak, etc.)

• Color (veggies, salad, fruit)

• Essential fats (avocado, cheese, dressings)

Examples of restaurant performance plates:

• Grilled chicken sandwich + fries + side salad

• Pasta with marinara and meatballs + breadstick + fruit

• Tacos with beans, rice, meat, guac + veggie toppings

• Stir-fry with rice, chicken, and veggies + fortune cookie

When It Doesn’t Have to Be a Performance Plate:

Sometimes you just want to enjoy a meal with family or try a local treat. That’s totally valid (and recommended).

You don’t ALWAYS need to build the "perfect" plate, whether its a special occasion, celebration, or you simply want to eat for taste and enjoyment. 

Remember that these moments are just as important for mental health and long-term fueling success as any perfectly balanced meal, and you can’t have one without the other!

Extra Tips for Fueling While Traveling

Whether you're in the car, on a plane, or just outside of your usual routine, these tips can help:

1. Pack a Snack Stash:

Bars, trail mix, pretzels, dried fruit, jerky, applesauce, peanut butter packs are great to keep you fueled and in a good mood for long travel days or delays. And, don’t forget salty snacks for hot climates or flights!

2. Stick to a Loose Structure:

Even on vacation, still aim for 3 meals + 1–3 snacks daily. Eating consistent meals and snacks helps regulate hunger and prevents overeating later. This vacation, focus on consistency, not perfection.

3. Normalize Local or Special Foods:

Trying a new food or treat? That’s amazing! Food experiences are part of the joy of vacation. Encourage curiosity instead of fear around new meals this summer.

4. Hydrate Like an Athlete:

Hydration also doesn't stop just because you're out of the gym. Bring a refillable water bottle with you wherever you're traveling. If you're traveling somewhere warm or you're doing a lot of outdoor activities like swimming, hiking, or surfing, add electrolyte packets if sweating a lot. And don't forget to hydrate before, during, and after flights.

5. Use Grocery Stops Wisely:

Not all trips away have to mean restaurant meals multiple times each day. To simplify your trip, it may feel helpful to stop at a store and grab some quick and easy meal options like yogurts, milk, bread, deli meat, or fruit. Utilizing the grocery store can be a great way to balance restaurant meals with simple options and can be especially helpful for picky eaters or longer trips.

Navigating Hunger and Fullness on Vacation

It’s normal for a gymnast’s appetite to fluctuate with travel, time zone shifts, or different foods and routine. 

Instead of trying to “control” intake, try to:

• Notice early hunger signs (tiredness, mood changes)

• Aim to eat until you are comfortable, not stuffed

• Use snacks to prevent long hunger gaps

• Encourage curiosity over guilt if they eat more than usual

• Bodies are great at regulating themselves, especially when we give them consistent fuel

Helping Gymnasts Build Food Confidence

Vacations can be powerful moments for growth. Use this time to help your gymnast:

• Practice food flexibility in real-life settings

• Make meal choices without pressure

• Notice how different meals make them feel

• Advocate for their needs (hunger, preferences, snacks)

• Strengthen their trust and confidence in their bodies  

Instead of focusing on “clean eating” or rigid meal plans, focus on:

• Eating enough

• Eating regularly

• Eating foods they enjoy

• Eating with gratitude and curiosity

These habits will serve your gymnast far beyond vacation.

Fueling a gymnast on vacation is about consistency, flexibility, and self-trust.

You don’t have to eat perfectly. You don’t have to restrict desserts. And you don’t have to stick to exact macros every day. You can support your body, enjoy fun foods, explore new cultures, and stay energized — all at once.

This summer, choose nourishment over obsession. Let go of guilt. Say yes to the ice cream, the family meals, the spontaneous snacks. And remember: the strongest gymnasts are the ones who fuel fully — no matter where they are.

🌟 Want more support? Download our FREE Fueling on the Go guide with snack ideas, sample travel meals, and hydration tips to help your gymnast feel confident and strong — at home or on vacation!