Healthy Snacks for Young Gymnasts

We have already mentioned before the importance of proper nutrition for young gymnasts. Eating the right kind and amount of food is very critical for young athletes, especially those who engage in long and rigorous training session, as it is essential for energy and recovery.

Food is energy

Today, in this article we will discuss the different kinds of snacks you could provide for your child to help them cope with those tiring training sessions.

Pre-Workout Snack

To be able to perform at their best during training, your children must have enough source of fuel and energy to feel energized and active. Providing a snack that’s rich in protein and complex carbohydrates prior to training will give them a lasting energy that they can use throughout their gymnastics for kids training. Just make sure they’ll eat it at least one and a half hour before training, so they won’t train feeling full and their bodies will have enough time to digest their food.

Not sure what kind of snack to give them? Worry not! We’ll provide you some great examples of a good pre-workout snack.


Nothing beats a good bowl of delicious oatmeal! Oatmeal is a good source of protein, fiber, and complex carbohydrates, which will keep your child going throughout their training. Aside from that, it’s easy to prepare! So if you’re in a rush, just grab a pack of instant oatmeal, add hot water and enjoy! :)

Oatmeal With Strawberries and Blueberries

However, your child might not enjoy a bowl of plain-tasting oatmeal. In that case, you could add something like raisins and frozen fruits, which will not only make it tastier and more colorful, but will also make it healthier! Yum yum yum! :D

Peanut Butter Sandwich

There’s a reason why peanut butter sandwich is a favorite among young children. It’s easy to prepare and it’s tasty! But, do you know that it’s also a great source of energy? Peanut butter contains high amount of protein, which is good to strengthen young gymnast’s muscles. Partner it with a banana or a glass of milk, and it’ll keep your child energized until the end of their workout :)

Yogurt and Granola

A cup of yogurt and a serving of granola will provide your child with the fuel she needs for training. Yogurt and granola are rich in carbohydrates, which will fill your child’s glycogen stores which she will use throughout her practice session. In addition, yogurt is also filled with a good amount of protein, which is good for your child’s muscle recovery.

Intra Workout Snack

Intra-workout snack, or the snack that’s taken DURING the workout is also important in gymnastics for kids, especially for those children who takes part in extended hours of gymnastics training. I’ve mentioned in the earlier part of this article that a good pre-workout snack is essential to keep your child going THROUGHOUT their training session. However, there’s a time when a gymnastics training goes too far and becomes more rigorous as it is expected to be. In that case, your child will benefit from a quick refill of energy, to keep her going until the end of her workout.

Energy Bars

Energy bars are made to, guess what? – Of course, to provide energy! Energy bars are convenient as it can quickly restore your child’s consumed energy, aside from the fact that it’s easy to carry and it’s chewy and tasty!

Energy Bars (Granola Bars)

Sports Drink

It is not called “Sports” drink for no reason. A sports drink is filled with carbohydrates, potassium and minerals. It is a quick and easy way to refill depleted energy stores, and it is also essential to quickly rehydrate your child’s body during a tiring training session.

Post Workout

After a day of rigorous training, your child’s body has used up all of its energy stores, so it’s only appropriate to replenish it with a good post-workout meal. Taking a good post-workout meal is critical for your child’s recovery, as it is being used by the body to refill depleted energy stores and to repair fatigued and torn muscles. Here are some examples of a good post-workout meal:

Grilled Chicken with Mashed Potato

Chicken is a great source of lean protein, which is essential for your child’s recovery and muscle development. Partner it with mashed potato and you got yourself a filling and healthy meal :) Add some vegetables for an additional source of vitamins and minerals.

Slide Chicken Breast with Mashed Potato

Whole Wheat Bread with Tuna, Lettuce and Tomatoes

Tuna is not just a great source of protein, but also a good source of Omega-3. Omega 3 is an essential fatty acid that’s beneficial for the body’s recovery, and with its anti-inflammatory properties, it can help your child feel less sore after a rigorous training session. Together with whole wheat bread, add some lettuce and tomatoes and you got yourself a healthy and tasty sandwich! :)

Those are just some examples of a good workout meal. You could also make your own combination of healthy meals, just make sure it’s rich in protein, complex carbohydrates and healthy fats! I hope this article has helped you to make healthier food choices for your child.

If you want to read more informative and helpful gymnastics-related articles, you should like and visit our official Facebook Page and watch out for the updates that are posted on our Page. Learn gymnastics for kids with us. Let your child experience a world-class training and education, enroll today at Bianka Panova Sport and Art Academy and let us provide her with the knowledge and training she needs to reach her future endeavors! :”)

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