3 Easy Nutrition Tips to Get Your Year Started Right

By January 1, 2014Nutrition

How to Make Nutrition Work for You

So this one is for your gymnast. Go get them, sit them down with your iPad or in front of their computer, and get them to read the article and watch the video!

Gymnasts, what is the one thing that you can control that can make you stronger, smarter, and be a much better gymnast?

Nutrition…and it’s easy to implement a few things to take your gymnastics to a whole new level!

Here are 3 easy nutrition tips for you…start using them today and see a big difference in the gym!

 

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1. Make Water Work for You

So we all know how important it is to drink water. But did you know that without water, you’re more likely to get injured? It also takes longer to recover, and you’ll have less access to energy when you are practicing.

So make the water you drink work for you! Only drink small amounts of water at a time. Sip it, but sip all day long when you’re not in practice.

Once you get to practice, switch to a carbohydrate drink like a 1/2 water & 1/2 juice mixture, gatorade, or coconut water.

Did you know that switching to a carbohydrate drink can increase your bodies ability to do gymnastics by 33%? WOW!!! 33% is a ton of extra work that you can do in gymnastics that your competitors just won’t be able to do.

If you’re a gymnast and you’re full grown, you need about 16 fluid ounces of liquid every hour you’re practicing. 16 ounces is the size of a water bottle you get at the store. If you’re smaller, adjust for your size. If you’re 60 pounds, you’ll need around 10-12 fluid ounces an hour.

Make sure you’re eating the right amount of food if you’re drinking this much fluid. If you’re eating like a bird, it can be dangerous to drink this much fluid. The Gymnast Care Road Map to Success helps you know exactly what you should be eating everyday!

2. Snack Like You Mean It!

Snacking is so important for athletes! We all know we need to eat breakfast, lunch and dinner, but most people have snacks as afterthoughts.

Snacks are just as important as meals and you need to make them count. You need to be eating a mid-morning snack (2 hours after breakfast), a Pre-workout snack (1 1/2 hours before practice), and a mid-practice snack (this should consist of fruit).

Except for the mid-practice snack, each of these snacks should contain protein, carbs, and fats. A great example of a mid-morning snack would be pita chips & hummus or Greek yogurt & granola. A great example of a pre-workout snack would be 1/2 of a peanut butter and banana sandwich.

Eat your snacks every day and see your energy start to soar!

3. Eat from The Rainbow

This one is a bit more difficult, but I know you can start to put this into practice! As an athlete, and especially as a gymnast that works so hard, your body has many different requirements to recover and get back to the gym the next day and do it all over again. It’s very important that you have a variety of food to make you the best you can be.

You need to eat from the rainbow. That means eating many different colors and textures. Each color will contain different nutrients, but they are all essential to make you the best you can be.

When you have this much variety, your body has many of the micro-nutrients it needs to be the best it can be…so eat new, and colorful things! At first you won’t like the different foods and textures, but after trying them about 20 times, your body will start to like them. Be patient, and if mom makes them for you, give them a try!

Wrap Up

It’s a new year and you have a chance to really make this year an amazing year of learning, gymnastics, and health. Nutrition is pretty easy once you start, and it’s the number one thing you can do to make you a much better athlete!

Put these little ideas into practice and see BIG results!

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Let us know what you think by leaving a comment in the comment section below!

If you like this post and want to download it as a PDF, click here.

Dr. Joshua Eldridge

About Dr. Joshua Eldridge

Dr. Joshua Eldridge has specialized in protecting gymnasts from injury. He is the inventor of The X Brace, and has developed a treatment protocol for Sever's disease and heel pain that has helped thousands of gymnasts throughout the world. Dr. Eldridge brings practical, easy injury care and prevention that can be done at home.

  • Sage

    do you have a chart that would be easier to read?

  • Dr. Joshua Eldridge

    Good idea sage! We’re working on more nutrition information now!