Gymnastics is a sport of dedication, athleticism and determination. It is a sport that offers a lot of benefits for your child. It helps meet the daily requirements set forth by the American Heart Association which states that a child should have 60 minutes a day of physical activity. It also supports building self esteem in children and teaches them to work in a team environment. Besides the long hours and physical dedication needed for gymnastics, it's important also that an athlete's diet support their activity. A balanced, healthy diet that provides all the essential nutrients will help develop and maintain lean muscles as well as give them confidence for an athletic performance that is required of them as a gymnast.
Carbohydrates to keep up the demanding cost of energy is very important. Gymnasts expend an immense amount of energy and lack of carbohydrates can cause them to crash. For main meals, your gymnast should consume complex carbohydrate foods such as whole wheat bread and pasta, high-fiber breakfast cereals, low-fat or fat-free dairy products, fruits and vegetables. Additionally, snacking on nutritious, energy-rich foods such as a banana, yogurt with granola and fruit, low-fat cheese and crackers or a peanut butter and honey sandwich before and after practice will enhance their performance and replenish muscle stores.
Gymnasts need protein for building new muscles, to repair muscles, and for hormone and enzyme replacement. It would be ideal to include lean cuts of meat, poultry, fish, eggs, beans, lentils or tofu in every meal to meet protein requirements. Although 20 to 25 percent of total calorie intake should come from protein, avoid fried, breaded burgers and fatty cuts of meats, which increase calorie intake.
Healthy fats are essential for building body cells and nerves, insulating and protecting organs and aiding the absorption of vitamins. A gymnast-especially a growing one-needs about 20 to 25 percent of their total calorie intake from fatmost of which should be from healthy unsaturated fats such as those in fatty fish, olive oil, canola oil, nuts and seeds.Saturated fats found in whole milk, butter and fatty meats should not contribute more than 10 percent of the daily calorie intake, and trans fats from fried food and processed snacks should be avoided as they may increase blood cholesterol levels.
A gymnast needs calcium and vitamin D to encourage strong bones. This not only helps build a strong frame to avoid breaks, but helps them avoid osteoporosis later in life. Low-fat milk and dairy products such as milk, cheese and yogurt are excellent sources of calcium and should be part of your gymnast’s daily diet.
Iron is a mineral essential for transportation of oxygen throughout the body. It's important that your gymnast receive enough iron to support their activities. A diet rich in lean meat, eggs, leafy vegetables and fortified whole grains will provide adequate amounts of iron to meet the needs of your growing gymnast. Also, eating from the myriad of food groups will ensure that your gymnast receives other minerals essential to growth and health.
Staying hydrated is very important. Staying hydrated increases coordination, reaction time, and focus. Encourage your gymnast to drink 10 to 12 cups of water every day. Pure water, pure fruit juices and sports drinks are acceptable ways of hydrating your gymnast, but avoid coffee, tea, soda and sugary fruit punches.
Sources:
http://healthyeating.sfgate.com/nutrition-teen-female-gymnasts-3115.html
http://www.livestrong.com/article/414383-what-are-the-health-benefits-of-gymnastics/
