Nutrition Notes for Gymnasts
ENERGY GUIDELINES
For their age and activity the mix should be approx. 15% protein, 30% fat, 55% carbohydrates.
Recommended energy intake for adolescent girl’s approx. 1700 kcals per day, depending on height, weight, and training programmes.
CARBOHYDRATE
The storage form of CHO in the body is glycogen. It is stored in the muscles and liver and is a readily available source of energy. Only glycogen stored in the muscles that are actually exercising can be used to supply energy to those muscles. Once the store is depleted the muscles will become fatigued and performance will drop off. Liver glycogen is used mainly to maintain the blood glucose levels needed to supply the vital organs such as the nervous system.
The body uses both CHO and fats as fuel, and their contributions depend on the intensity and duration of exercise. When there is rapid demand for energy as in sprinting (tumbling, vault), CHO provides most if not all of the energy. If CHO is not replaced after exercise, the gymnast will eventually suffer from residual fatigue and performance will fall off.
Young athletes are advised to obtain 55% of their energy from CHO foods, which is 5-10gms CHO/kg/day.
To prevent glycogen depletion as a result of daily training, dietary CHO intake needs to be high. Complex CHO foods (wholegrain cereal and breads, rice pasta, legumes, vegetables, and fruit) are the most suitable choice also they are rich in sources of vitamin, minerals, and dietary fibre.
A high CHO diet enhances athletic performance as they provide superior fuel to muscles.
FATS: Recommended intake 20-30% of energy uptake. Fat consumption in NZ is high and usually well over the RDI of 30%. See the following sheet on how to decrease the levels.
MINERALS:
* 15 essential, 2 very important: calcium and iron.
* Those most likely to be inadequately supplied are those two plus zinc.
* Calcium; - only 20% of dietary calcium is absorbed, so that 500g is needed per year, i.e. 1370mg per day. It is difficult to provide sufficient calcium in the diet. The body poorly absorbs calcium from vegetables. How to increase!
Milk and cereal together. Lots of vitamin D is essential. White bread has higher calcium content than brown. High protein intake leads to increased loss of calcium via urine.
* Iron needed for healthy blood. Iron is better absorbed from some foods than others, and some foods may impair or facilitate absorption. How to increase!
Haem iron (meat, offal) is better absorbed than non haem iron (cereals, nuts, fruits, and veges). Improvement of take up on non haem iron can be improved by eating vitamin C rich foods at the same meal e.g. citrus, green leafy veges.
Zinc:- Essential mineral for growth and sexual development. Can be met with extra meat, milk, and fish.
EATING HABITS
All members of the family should be encouraged to;
1. Not add sugar to drinks and cereals.
2. Choose wholegrain breakfast cereal, which does not contain added sugar.
3. Use wholemeal bread, pasta, and rice.
4. Eat more fresh fruit and vegetables.
5. Limit chip intake to only once a week ( if that)- eating more jacket potatoes etc
6. Eat fewer cakes, biscuits, puddings, sweets, and chocolate.
7. Use low calorie squashes, unsweetened fruit juices or water.
8. Avoid fried foods.
9. Eat only at mealtimes and recognized snack times e.g.: interval, and after school. (Sports nutrition is such a complex subject, I am only scratching the surface, however I hope to have information through the Aust. Sports Institute on their recommended energy levels for their gymnasts. I believe it is closer to 15% protein, 15% fat, 70% CHO with calorie intake closer to 1000).
FOOD FOR SPORT:
Training for good health and optimum performance starts at the fridge/pantry door. All the hard training and top coaches in the world, will count for nothing if the food fuelling your body is nutritionally deficient.
A good diet enables athletes to train hard without getting fatigued. Optimum training directly enhances sporting performance.
PROTEIN:
An essential nutrient found mostly in milk products, meat, and cereals. Recommended intake 1gm/kg/day. Foods such as lean red meat, skinned poultry, fish, and low fat dairy products provide excellent quality protein, while nuts and seeds, pulses, cereal foods, and some vegetables are good sources also.
BREAKFAST:
It is not only what we eat but also when that counts. Eating breakfast has been associated with improved strength, endurance, and a better attitude to school and training, and preventing over-eating later in the day.
People who eat breakfast regularly have a greater intake of vitamins, dietary fiber, and complex carbohydrates, and lower cholesterol and calorie intake than people who skip breakfast do.
IRON:
- RDI for iron is 8-13mg/day.
- Iron deficient people are often tired, apathetic, and find it hard to concentrate. Iron carries oxygen to the muscles, and is important in relaying messages in the brain.
- Those at risk of iron deficiency include young people who are rapidly growing and/or those that are very athletic.
Taking supplements should not be necessary as iron and zinc can be found in foods such as lean red meats, green leafy vegetables, wholegrain breads and cereals. Vegetarians who do not eat red meat need to take care with iron intake and to adopt strategies that will enhance iron absorption.
CALCIUM:
Calcium requirements from age 9-20 is high and very critical for achieving peak bone mass. Recommended intake daily, 1370mg per day.
Trim milk, 600ml (one pint bottle)=1000mg per day.
Australian Sports Nutrition advice- gymnastics specific
Gymnastics_Nutrition_-_Australia_Sports_Dietians.pdf
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