Proper Nutrition for Young Gymnasts

Proper Nutrition for Young Gymnasts

Gymnastics is a physically-intensive sport, and it requires an individual to be physically fit and healthy in order for their bodies to cope up with the stress and extensive amount of training.

Gymnastic athletes are often acknowledged as extraordinary athletes. Gymnastics for kids requires perfect timing and rhythm, extreme focus and intense amount of power to perform well and without the proper nutrition, it would be impossible for a gymnast to do good in the sport.

So, you might be wondering, what kind of foods should you provide for your child to develop a fit and healthy body? Worry not, just scroll through this page and we’ll provide you all the answers that you need :)


In comparison with “aerobic” sports like running or triathlon, which requires a great amount of endurance, gymnastics is an “anaerobic” kind of sport, which instead requires short, intense bursts of power. Due to the intensity of training that a gymnast performs, their muscles are being torn and sore after the training. That is why their bodies need a higher amount of protein so that they would be able to repair these microscopic tears.

Food Rich in Protein

Encouraging your child to follow a high-protein diet will allow their bodies to recover faster and perform better after every training session. Make sure that their meals consists of foods that are high in protein. Beef, pork, chicken, fish and eggs are just some of the best protein sources that your child can eat. Tofu, beans and nuts will be a good choice for the vegetarian gymnasts.


Carbohydrates are the body’s main fuel source. Carbohydrates are important to provide the gymnast’s body with the energy it needs to perform daily activities. Consumed carbohydrates are converted into glycogen, which gets stored in their muscles. However, it gets depleted every time the athlete performs an exercise, that’s why it’s important to provide them with foods rich in carbohydrates so that their bodies can replenish their glycogen stores. However, you should be aware that there are two types of carbohydrates; simple and complex. Sugar, white rice and pasta are some of the foods that are rich in simple carbohydrates, while brown rice, whole-wheat bread and vegetables are the source of complex carbs. Simple carbs are great to provide quick, short-term spike of energy, but in order for a gymnast to have a steady source of energy, they must consume foods that are rich in complex carbohydrates.


Most people consider fat as bad and evil. However, including fat in your child’s diet can further improve their athletic performance. Fat not only acts as a source of calories, but it can also provide a source of energy and it can also aid recovery. Tuna, nuts, legumes, flax seeds and fish oil are some of the best sources of healthy fats.

Foods Rich in Healthy Fats


There are limited studies about the benefits of supplements among young athletes, but two kinds of supplements are proven to be beneficial for them – a multivitamin and a calcium supplement. Taking multivitamins can help you assure that your child is getting all the vitamins and minerals that their bodies need for growth and development, while the calcium supplement will ensure their bone health. Having a strong bone is critical for a child, especially a gymnast, so that their bodies could cope up with the stress that their bones endure while performing a gymnastics skill.

Foods Rich in Calcium

Milk and dairy products are just some of the best sources of calcium, and as a bonus, they also provide adequate amounts of protein.

Competitive gymnasts that are training for an extensive amount of hours might benefit from energy bars as a snack, as these contain adequate amounts of protein and carbohydrates and it is easy to bring one anywhere they go.

Providing your child with good nutrition will help them stay active and healthy, but in order for them to be a competitive gymnast, you must send them to a school that can provide the highest quality of training and education. Learn gymnastics for kids with us. Enroll them today at Bianka Panova Sport and Art Academy and let us provide them the necessary training programs in order to unleash your child’s full potential.

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