Episode 102: Can gymnasts make up a deficit with a few “good days” of nutrition?

Most gymnasts are wildly inconsistent with their nutrition.  They skip breakfast or lunch, or they get out of practice so late they skip dinner. But one question I get asked by parents a lot is will a few “good days” of nutrition and fueling help balance out the erratic days of fueling for their gymnasts?

There’s a new research study just published in the MEDICINE & SCIENCE IN SPORTS & EXERCISE that highlights a really important concept about fueling gymnasts. I won’t bore you with all the details of the study (linked in show notes), but I am discussing the big takeaway for our purposes.  

When dealing with young athletes training 15-20, 30+ hours/week, we can’t just hope it all “averages out” in terms of energy availability or caloric intake. Most gymnasts aren’t “closing the recovery gap” each day. Meaning they’re going to workouts underfueled, they’re not recovering well post-workout, and not refueling properly. 

And even if they’re eating enough calories in a 24 hour period…the timing and distribution still matters Something we teach about called “within day energy balance”. So what are you supposed to do with all of this? 

In this episode you’ll hear about: 

• Why your gymnast needs a fueling plan
• How a performance performance nutrition strategy in/around workouts will give your gymnast the edge in training
• The importance of closing the “recovery gap”

Links & Resources 

• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• Episode 4: Relative Energy Deficiency in Sport and Gymnastics
• MEDICINE & SCIENCE IN SPORTS & EXERCISE research study
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com