How to Show Up Fueled & Ready at Every Gymnastics Camp This Summer
- Athena Wong
- Jul 1
- 4 min read
When you think about gymnastics camps, whether it's an all-day team camp, a high-stakes college showcase, or a multi-day overnight experience, the focus is often on one thing: PERFORMANCE.
But here's the truth most gymnasts and their families overlook:
Without the right fueling, hydration, and recovery strategy, your gymnast won’t get the most out of camp.
In fact, they may fall behind.
🔥 Camps are where gymnasts get pushed to their limits
🔥 They’re expected to learn new skills fast, impress college coaches, and show they can keep up physically and mentally
🔥 It’s a chance to shine, but only if their body and brain are ready for the challenge
If your gymnast wants to show up strong, stay energized through long training sessions, and bounce back from tough days without feeling sore, sluggish, or overwhelmed, then nutrition has to be part of the plan.
This blog is your go-to guide for making sure your gymnast not only survives camp season but thrives — with energy, focus, and resilience that help them stand out (because trust me, coaches will notice those who are still hitting their routines with energy at the end of the week)
Why Camps Are So Demanding (and Why Nutrition Matters More Here Than Ever)
This may seem obvious, but gymnastics camps are intense:
Long hours in the gym
Back-to-back rotations
New drills and higher expectations
Often held in hot, dehydrating conditions
Reduced sleep and recovery due to travel, fun activities, and shared sleeping arrangements
All of this adds up to one thing: a massive increase in physical and mental demand.
If your gymnast goes in without a strategy, they risk:
Energy crashes
Soreness that worsens daily
Mental fog
Poor skill execution
Moodiness and anxiety
Making a subpar impression on college coaches
Let’s break down exactly what to do to avoid all of this.
1. Team Camps: Fueling for Long Days in the Gym
Team camps are often all-day training marathons. These days are designed to push gymnasts and bring teams together, but they can easily drain even the most experienced athletes.
Key Considerations:
✅ All-Day Fueling Strategy
Start with a high-carb, moderate protein breakfast (oatmeal + banana + peanut butter, or eggs + bagel + fruit)
Bring 2-3 fueling snacks per session: granola bars, fruit, apple sauce, pb pretzels, sports drink
Plan for a high carb lunch (lots of carbs, some protein, fruit or veggies) — like a sandwich + fruit + pretzels or pasta salad + a side of fruit
Don’t forget post-training fuel: a recovery snack within 60 minutes (like chocolate milk, protein bar, or Greek yogurt with granola)
✅ Hydration
Pack at least 2 refillable water bottles (and maybe even a sports drink!)
Add electrolyte powder or tablets to one of them (especially if the gym is hot!) to go to after 1.5-2 hours
Sip consistently, every 10-15 minutes, not just during breaks
✅ Recovery Tools
2. College Camps: How to Fuel to Impress the Coaches
College camps are about more than just skills — they’re a window into how an athlete performs under pressure, handles long days, and manages themselves like a collegiate-level gymnast.
Want to stand out? Bring energy, consistency, and confidence — all of which require smart fueling.
What College Coaches Notice:
Who has energy all day (not crashing by afternoon)
Who shows up to every rotation focused
Who looks physically prepared AND mentally sharp
Who bounces back after a tough event
Smart Strategies
✅Fuel Early, Fuel Often
Don’t skip breakfast (even if you're nervous), it sets the tone for your energy all day
Pack snacks that are easy to eat between events (dry cereal, fruit pouches, bars)
Don’t fear carbs, they’re your #1 energy source
✅Recovery Is Part of the Impression
Come back day 2 looking ready to go (not sore, sluggish, or moody)
That means: eat a balanced dinner, hydrate, and get SLEEP
✅ Bonus Tip: Bring your own fuel kit so you’re never scrambling. Include:
Shelf-stable snacks
Electrolyte packets
A refillable water bottle
Easy proteins (jerky, protein bars, Greek yogurt if you have a fridge)
3. Gymnastics Camps: Multi-Day Fueling & Recovery Strategy
Whether it’s a big-name overnight camp or a local 3-day clinic, gymnastics camps pack a LOT of training into a few short days.
Without a strategy, gymnasts often:
Under fuel because they’re too busy
Get dehydrated because they forget to drink
Feel sore and drained by Day 2
Let’s fix that.
Daily Camp Fueling Tips:
Morning:
Big, energizing breakfast with carbs + protein
Hydrate early with water + electrolytes
Midday:
Fuel during breaks (bars, fruit, pretzels, crackers with peanut butter)
Lunch: sandwich/wrap + fruit + something salty (helps retain hydration)
Afternoon:
Small recovery snack right after training
Continue sipping water/electrolytes
Evening:
Balanced dinner with carbs + protein + veg + fat
Evening snack before bed (helps with overnight recovery)
Sleep 8-10 hours when possible
Common Mistakes to Avoid at Camp
❌ Skipping breakfast or under-eating before training
❌ Forgetting to pack snacks (especially with carbs and protein!)
❌ Only drinking when "thirsty"
❌ Not refueling post-training
❌ Staying up too late scrolling or chatting
❌ Trying to eat "perfectly" and ending up under fueled
Camp is an Opportunity — Show Up Ready
Camps are a chance to:
Grow new skills
Deepen team bonds
Be seen by future coaches
Build confidence and resilience
But all of that requires one thing: a fueled, hydrated, and well-recovered gymnast.
If your gymnast heads into camp without a plan, they risk burning out before the weekend is even over.
But with the right strategy? They’ll be the athlete coaches remember — the one who brought the energy, the focus, and the edge.
Final Tips to Remember:
Practice your fueling plan before camp, not during — don’t try something brand new at camp!
Label and organize your snacks so they’re easy to find in your bag
Keep backup snacks in case something doesn’t go as planned (like a meal you don’t like or delayed lunch)
Don’t compare your fueling to other gymnasts — you know what YOUR body needs to thrive
Trust your plan, listen to your body, and adjust as needed