Mid-Workout Snack Question
We got a great question from one of our amazing elite gymnasts this week:
When is the right time to have a snack at gym?
Here’s a quote from Because She’s Worth It: A Nutritional Guide for Parents with Daughters:
After about 1 1/2 to 2 hours of [Gymnastics], the body starts to run low on readily available glucose and glycogen, and we have to replenish this or we start running into low energy, cognitive issues, and concentration problems. Not where we want to be, especially when doing high concentration skills. p. 39.
So if you’ve had breakfast at 8am, mid-morning snack at 10am, lunch at noon, pre-workout snack at 2-3 pm, and you start practice around 4 pm as most gyms do, then we’re going to have to fill the gap between the pre-workout snack and dinner.
So what was the recommendation we made for our elite gymnast? Fruit!
Fruit is the easiest, quickest, and best option for an energy boost in the gym. This will give much needed energy to your gymnast towards the end of practice. There are not studies to back this up, but what we’ve seen anecdotally is many injuries in gymnastics occur in the last hour of practice. Injuries occur late in practice because gymnasts don’t have the energy to maintain the high level of concentration needed due to the lack of available energy.
So, give your gymnast the energy she needs and get a mid-workout snack of fruit into her body!
Remember, the mid-workout snack should be eaten approximately half way through practice. Another strategy could be giving one piece of fruit 1/3 of the way through practice and another at 2/3 of the way through. This would give even more available energy to your gymnast, and make practice even that more productive.
If you like this tip on the mid-workout snack, you’ll love “Because She Worth It” and you can find it on Amazon by clicking here. You can get the free audio version by joining our newsletter here: Free Audio Version of Because She’s Worth It.