The #1 Way To Get Ready for Gym Each Day

And the #1 way to get your daughter ready for gym each day is…

The pre-workout snack, of course!

The pre-workout snack is the most important meal of the day for a gymnast (there are of course important meals for humans that might top this, but specifically for gymnastics, this is the one).

We get into why in our new book Because She’s Worth It. Here’s an excerpt:

If your daughter is an athlete, this is one of the most important meals of the day (don’t get upset that I think every meal is important, but it is true, I do!) In a sport like gymnastics, soccer, cheerleading, basketball, volleyball, and other anaerobic sports, it is the last chance for her to get the nutrients she needs to make it through practice with a ton of energy. 

In gymnastics, gymnasts live in two energy producing cycles: anaerobic and creatine phosphate. There is crossover into other cycles, but these are the main energy producing cycles. These two cycles are approximately active during the rest 2 minutes of work, and they rely heavily, almost exclusively, on the energy that is available in the muscles (glycogen) and in the blood (glucose). There’s also glycogen stored in the liver, but the point is, this energy is readily available and comes from the diet. 

Once the glycogen/glucose stores run out, her energy levels will start to decrease dramatically. This is devastating, because when these energy levels start to go down, so do her cognitive abilities, which include judging movement and her ability to make choices. 

The Go To Snack

I know I don’t want my daughter up on beam or out on the soccer field without this incredibly important meal. You can eat similar snacks to the mid-morning snack or school snack, but my all time favorite is 1/2 peanut butter and banana sandwich. This snack isn’t for everyone, but it’s my go-to because my performance is highest after I have this snack. 

When To Eat The Pre-workout Snack

The pre-workout snack should be eaten 30-60 minutes prior to the workout, and contain proteins, carbohydrates, and fats just like every meal.

Does It Work?

So how do I know this is what makes my body be at its peak? I’ve tracked it. For me, I’ve found out that yogurt messes up my stomach, but the peanut butter banana sandwich gives me a ton of energy and I feel great right after eating it. 

Do we track our intake with calories? ABSOLUTELY NOT!

Track It Right LogWe track by looking at performance, and in our new book Because She’s Worth It, we’ve given you a simple tracking sheet that you can print out.  Have your daughter track what she eats and how it made her feel (this is actually a good tool for everyone to use).

You can find Because She’s Worth It: A Nutritional Guide for Parents with Daughters by clicking here. It’s relatable, easy to read, and you can start implementing a great pre-workout snack today! 


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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.