Some school-age athletes face pressures involving nutrition and body weight. In some sports, it's common for kids to feel they need to increase or reduce their weight to reach peak performance.

In sports that emphasize weight or appearance, such as wrestling , swimming, dance, or gymnastics, kids may feel pressure to lose weight.

Because athletic kids need extra fuel, it's usually not a good idea for them to diet. Unhealthy eating habits, like crash dieting, can leave kids with less strength and endurance and poor concentration.

When kids try to increase their weight too fast for sports where size matters, such as football or hockey , their performance may also suffer. When a person overeats, the food the body can't use right away gets stored as fat.

As a result, kids who overeat may gain weight, not muscle. If a coach, gym teacher, or teammate says that your child needs to lose or gain weight, or if you're concerned about your child's eating habits, talk to your doctor. The doctor can work with you or refer you to a dietitian to develop a healthy eating plan for your young athlete.

Kids need to eat well on game days. The meal itself should not be very different from what they've eaten throughout training. Athletes can choose healthy foods they believe enhance their performance and don't cause any problems like stomach upset.

Athletes need to eat the right amount and mix of foods to support their higher level of activity. But that mix might not be too different from a normal healthy diet. Eating for sports should be another part of healthy eating for life.

KidsHealth Parents Feeding Your Child Athlete. en español: Cómo alimentar a su joven deportista. Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size. Nutritional Needs of Young Athletes Active, athletic kids and teens need: Vitamins and minerals: Kids need a variety of vitamins and minerals.

Calcium and iron are two important minerals for athletes: Calcium helps build strong bones to resist breaking and stress fractures. Calcium-rich foods include low-fat dairy products like milk, yogurt, and cheese, as well as leafy green vegetables such as broccoli.

Iron helps carry oxygen to all the different body parts that need it. Iron-rich foods include lean meat, chicken, tuna, salmon, eggs, dried fruits, leafy green vegetables, and fortified whole grains. Protein: Protein helps build and repair muscles, and most kids get plenty of it through a balanced diet.

Protein-rich foods include fish, lean meat and poultry, dairy products, beans, nuts, and soy products. Carbohydrates: Carbs provide energy for the body and are an important source of fuel for a young athlete.

Whether you are a beginner or a professional, a proper nutritional diet is highly recommended if you are practicing gymnastics in Dubai. This article will examine the nutritional requirements and effects on performance for rhythmic and artistic gymnasts.

An important macronutrient is a protein, which is the building block of muscular tissue. Gymnasts who do rhythmic and artistic routines need enough protein to restore and repair muscle tissue lost during training.

Lean meats, fish, poultry, dairy products, beans, nuts, and seeds are excellent protein sources. For athletes, carbs are important because they impart energy to every cell in the body.

During the activity, glycogen, the stored form of carbs, is depleted and needs to be periodically replenished. Gymnasts who compete in rhythmic and artistic events need complex carbohydrates, which are slowly digested and give them sustained energy throughout their practice.

Examples of such foods are whole-grain bread, pasta, brown rice, fruits, and vegetables. Fats are vital for gymnasts and also necessary for a balanced diet.

They not only provide us with energy but also aid in the absorption of fat-soluble vitamins. Rhythmic and artistic gymnasts require the omega-3 fatty acids found in fish, nuts, and seeds, as well as the monounsaturated and polyunsaturated fats found in olive oil, avocados, almonds, and salmon.

The normal functioning of the body, the production of energy, immunity, and overall health all depend on vitamins and minerals.

Gymnasts who compete in rhythmic and artistic events need sufficient levels of iron, calcium, vitamin D, and vitamin B. Iron is present in lean meats, fish, poultry, and leafy greens and is essential for delivering oxygen to the muscles.

Calcium, which is present in dairy products and leafy greens, is essential for the development of strong bones. Sunlight and fortified meals both provide vitamin D, which is required for the absorption of calcium.

The normal functioning of the body, the production of energy, immunity, and overall health all depend on vitamins and minerals.

Gymnasts who compete in rhythmic and artistic events need sufficient levels of iron, calcium, vitamin D, and vitamin B. Iron is present in lean meats, fish, poultry, and leafy greens and is essential for delivering oxygen to the muscles.

Calcium, which is present in dairy products and leafy greens, is essential for the development of strong bones. Sunlight and fortified meals both provide vitamin D, which is required for the absorption of calcium.

B vitamins, which are present in whole grains, leafy greens, and lean meats, are essential for the creation of energy. For athletes, proper hydration is also vital, especially for rhythmic and artistic gymnasts who perspire a lot during practice and competition.

Dehydration can cause exhaustion, cramps, and poor performance. In order to replace the electrolytes lost via sweating, rhythmic and artistic gymnasts should consume enough water and electrolyte-rich beverages like sports drinks.

For rhythmic gymnasts, meal timing and frequency are especially crucial. Regular modest meals keep energy levels up and curb appetite. Within 30 minutes of exercise, consume a meal or snack high in carbs and protein to speed up muscle recovery.

In conclusion, rhythmic and artistic gymnasts require a well-balanced diet full of protein, healthy fats, complex carbohydrates, and vitamins and minerals.

Preserving energy levels, mending and rebuilding muscle tissue, and maintaining overall health depend on getting enough nourishment.

Understanding the Dietary Needs of Rhythmic and Artistic Gymnasts. Articles you might also like Read More. Read More. Snacks gymnasts can enjoy prior to activity include:.

For gymnasts, hydration and electrolytes play a vital role in performance, health, and well-being. Hydration and electrolyte consumption is not only important for performance, but also for temperature regulation, muscle function and recovery, as well as cognitive function.

Tips for Hydration and electrolyte balance:. If a gymnast does not consume enough fluid to replace the amount lost in sweat, dehydration may occur.

Symptoms of dehydration include: dizziness, weakness, fatigue, headaches, and decreased performance 4. It is important to note that as dehydration becomes more severe, the stress on the body increases.

This results in an increased risk of individuals developing heat illnesses requiring medical attention. The same carbohydrate-rich snacks enjoyed leading up to the workout are great options to enjoy during the activity as well.

In addition, sports drinks can help gymnasts replace the fluid and electrolytes lost in sweat 5. Ensuring proper nutrition after the workout is just as essential as what the gymnast consumes before and during the activity. Well-planned post workout meals are essential to support proper recovery from exercise , to replenish energy stores, and to promote muscle repair.

The key concepts that athletes should keep in mind when planning a post-workout meal include:. If it will be several hours following the workout until the next meal, gymnasts should consider eating a post-workout snack containing carbohydrates and protein.

A post-workout fruit smoothie can be a convenient option following a gymnastics practice. Individual nutrition needs may vary based on factors such as training intensity, body weight, and performance goals. Gymnasts should keep in mind that recovery nutrition is of particular when the amount of time between workouts or competitions is limited.

Gymnastics is a weight-sensitive sport, as it requires athletes to lift and flip their own body weight. As weight pressures increase among young gymnasts, so does the concern for disordered eating behaviors.

Research has found a higher prevalence of eating disorders in athletes participating in aesthetic related sports, such as gymnastics 6. It is important to note that disordered eating exists on a spectrum, ranging from occasional unhealthy eating and exercise behaviors to clinically diagnosed eating disorders 7.

If a gymnast is demonstrating disordered eating behaviors or a unhealthy relationship with food, body image, or weight, it is important to seek help for the gymnast. By underfueling, a gymnast is at risk for a variety of potential health concerns such as 7 :.

It is important for gymnastics coaches and parents to be aware of underfueling and potential signs of disordered eating. Gymnasts should be educated on the importance of healthy diets to fuel their bodies to perform at their best. Proper nutrition is a key component of success for gymnasts. From fueling workouts to promoting recovery and supporting overall health, the right balance of nutrients plays a crucial role in the performance and well-being of gymnasts.

For additional sports nutrition tips, check out the blog: Balanced Snacks for Busy Athletes. Click HERE to join the Nutrition By Mandy e-mail list. Mandy is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine.

Mandy has experience working with athletes at the high school, collegiate, and professional levels.