Nutrition for the Elite Gymnast

"The rigors of training 30-40 hours per week on a young body require special efforts
at balancing body chemistry, emotional integrity and structural components. The
protocols differ slightly for girls verses boys, but the science behind the following
topics will make the difference between average and champions. The athletes will
also be preventing injuries and ensuring a healthy future beyond gymnastics, and
leave no room for regrets.

The fish oil blends, or straight fish oil of Salmon or Krill are excellent sources of substances known as EPA/DHA. A young gymnast can benefit from taking 2-3 capsules of the oils daily. The oil reduces inflammation of most origins and additionally the DHA aids the brain nerve receptors in utilizing any available brain transmitters more efficiently. Thus better focus, memory and control of emotions".

By Dr. James Denito, DC, USA Gymnastics referral doctor

Click here for: Sports Nutrition Products

Dietary status of elite female high school gymnasts: inadequacy of vitamin and mineral intake.

Abstract from Journal of American Dietary Association
In general, the diets of these athletes appeared to be nutritionally inadequate. Diets were judged to be inadequate for vitamins B-6, folic acid, calcium, iron, zinc, and magnesium in 30% to 60% of gymnasts studied. Several reasons seem to make this population somewhat more vulnerable: (a) the desire to be light, lean, and aesthetically appealing; (b) the anaerobic nature of their sport, which does not lend itself to excessive levels of energy expenditure; and (c) the fact that these athletes are teenagers, subscribing all too often to typical teenage diets. It seems clear that this is a population which could benefit from nutrition counseling.

J Am Diet Assoc. 1984 Nov;84(11):1361-3.


Fueling Gymnastics Guide From 2006 American Dietetic Association.

• Gymnastics is a sport that requires strength, coordination, flexibility, mental concentration, motivation, and dedication. Good nutrition can keep you physically and
mentally sharp.

• Carbohydrate is the main fuel that gymnasts need. Make sure you get enough of it. If you don’t, you will be chronically fatigued and your performance will suffer.

• Eat 2.3 to 3.6 grams of carbohydrate per pound of body weight per day (5 to 8 g/kg/day).

• Snack breaks are important for gymnasts. After 2½ to 3 hours of training, your body will be almost out of carbohydrates.

• Your body needs protein to grow and to repair muscles.

• If you don’t eat enough calories, protein (including your muscle) is broken down to provide your body with fuel.

           Fluid Needs
• Two hours before practice, drink 2 cups of fluid.

• During practice, drink 5 to 10 ounces of fluid every 15 to 20 minutes.

• After practice, drink enough fluid so that your urine has a pale, straw color. This is a sign that your body is hydrated.

• Choose sport drinks. They replace electrolytes lost in sweat, and they have carbohydrates to fuel muscles. One
cup of sport drink contains 55 to 75 calories. That’s fewer calories than in a glass of fruit juice.

They also recommend the use of a multivitamin, mineral, and calcium supplement.  However, they also caution against supplements that say they "melt fat" (which is not the goal of a young gymnast), or provide extra endurance without clinical trials.  The good news is that Shaklee has the science to back up their claims.