NutritionConcerns 

forGymnasts 

NutritionConcerns

1. Inadequate energy to meetenergy demands.

2. Inadequate macronutrientintakes, carbohydrate, proteinand essential fats, to meet thedemands of various trainingphases for optimalperformance, maintenance oflean mass and bone, andsupport for the immune systemand brain health.

3. Inappropriate timing of foodintake and types of foodsaround exercise andcompetition that hamperperformance and recovery.

4. Dieting for weight loss toachieve and maintain acompetitive body size andcomposition, while maintaininga high level of fitness andperformance.

5. Elimination of food groupsthat can reduce energy intakeand the important nutrientsderived from these foods.

6. Inadequate micronutrientintakes to support bone health(calcium, vitamin D), red cellproduction (zinc, iron, folate,vitamin B-12), energyproduction (B-vitamins), andmaintain overall health.

NutritionRecommendations

1. Fuel properly by consuming enoughcalories based on exercise intensity andduration.

2. It is important to consume a varietyof nutrient-dense carbohydrates (wholegrains, fruits, vegetables, and dairy),lean proteins (chicken breast, sirloinsteak, pork tenderloin) or plant-basedproteins (tofu, tempeh, and beans/lentils), and healthy fats like mono -orpolyunsaturated fats - omega 3 fattyacids (avocados, nuts, seeds, olive oil,fatty fish, and eggs).

3. Eat an easily digestible energy-densesnack (banana or applesauce)30 minutes before exercise to fueltraining. Once training has surpassed 60minutes consider eating a snack every15-30 minutes. Don't forget to have asnack after practice with protein andcarbohydrates like a 8-oz chocolatemilk, yogurt and berries or a proteinbar to help with recovery.

4. It is difficult to train at a high level,recover quickly, sleep effectively andfocus clearly when your body is notbeing fueled properly. Remember lowbody composition or a smaller bodymass doesn't necessarily alwaystranslate to better performance.

5. Remember food is fuel so eliminatingone food group may cause you to missout on specific vitamins or minerals thatyou wouldn't ordinarily get from otherfoods (ex: whole grains provide most ofyour B vitamins).

6. Consuming a variety of foods within 3meals and 3 snacks a day can reducethe risk of micronutrient deficiency. Itmay also help to optimize performance and recovery.

Relative Energy Deficiency (RED-S)If the RED-S syndrome is present in an athlete, either inadvertently or through purposefuldieting or disordered eating, athletes can experience increased fatigue, injuries or illness,nutrient deficiencies, menstrual dysfunction, poor bone health, and lack of improvement inperformance. In addition, athletes can experience impairments in metabolic rate, immunity,protein synthesis and cardiovascular health.

NutritionConcerns 

forGymnasts 

Exercises associated menstrual dysfunction: When energy intake does not cover thedemands of energy expenditure it may be manifested as oligomenorrhea (irregular periods)or amenorrhea (no period ≥ 3 months), especially during the training and competitiveseason.Weight loss: Once other health issues are eliminated, weight loss while training hard is aclear sign of inadequate energy intake.Poor growth: For young athletes, if growth is below the recommended levels, it may be dueto inadequate energy to fuel both exercise and growth.Frequent injuries/illnesses: Repeated muscle or bone injuries that heal slowly may also be asign of overtraining and under fueling.Fatigue/irritability: If the athlete is finding it difficult to concentrate during exercise, or isshaky or lightheaded while training, it may be due to inadequate energy intake.

Signs & Symptoms

ImportantMicronutrients

Consuming a balanced meal plan isextremely important for athletes, and

particularly for females who may be atincreased risk for micronutrient (vitamins

and minerals) deficiencies. Femaleathletes are more susceptible to iron

deficiency than males due to blood lossthrough menstruation. Iron deficiency

can lead to a decrease in performanceand an increase in fatigue. When the

body is lacking iron, it makes lesshemoglobin and fewer RBCs, so the

blood delivers less oxygen. Consult witha dietitian to discuss your individualized

nutrition plan to ensure you’re gettingthe right amounts of micronutrients to

enhance performance.

Weight Fluctuationswith Menstrual CycleMenstruation (M): elimination of the

thickened lining of the uterus(endometrium) from the body through

the vagina. Menstrual fluid containsblood, cells from the lining of the uterus

and mucus. Timeframe: 1st -7th day.

Follicular Phase (FP): starts on first dayof menstruation and ends with

ovulation. Timeframe: 4th -10th day.

Ovulation (OV): release of mature eggfrom surface of the ovary. Timeframe:

11th - 17th day.

Luteal phase (LP): The eggbursts during ovulation and the follicletransforms into a structure known as

the corpus luteum. Timeframe: ~17th -22nd days.

Largest percent weightincrease is at day 16 of 28

days with a weight gain ofapproximately 1.5 pounds. 

NutritionConcerns 

forGymnasts