Your child’s diet can make or break his/her performance. So once your gymnast has got the Basics of Healthy Nutrition and clean eating covered, work these nutritious bites into your child’s meals to improve all round wellbeing and gymnastics performance.
5 Foods for Better Gymnastics Workouts:
1. GHEE BUTTER TO INCREASE FLEXIBILITY
Having been used for thousands of years, quite literally, Ghee is rich in fat soluble vitamins A, D and E. Properties in ghee help to lubricate connective tissues, which increases your child’s flexibility range and makes ghee the perfect butter alternative for young gymnasts.
How to use: give a teaspoon of ghee butter to your child every morning before breakfast after a full glass of warm water.
2. QUAIL EGGS TO BOOST ENERGY LEVEL
Quail egg is considered as a miracle food for growth and development of children of any age. Unlike regular chicken eggs, quail eggs show lower risk pertaining to allergies and thus it is a much safer alternative. Quail eggs are salmonella safe, so you can eat raw eggs to get the most of nutrients. The nutritional value of quail eggs is 3-4 times greater than chicken eggs. Some of the most important health benefits of quail eggs for young athletes include their ability to improve vision, boost energy level, stimulate growth and repair, and improve the metabolism.
How to use: add two raw quail eggs to your gymnast’s breakfast every morning.
3. DRIED FRUITS & NUTS MIX TO FILL THE NEED FOR MICRONUTRIENTS
A mix of dried fruits, nuts and honey is the perfect snack for young gymnasts - it promotes better recovery and makes nervous system work properly. The mix combine healthy, mono-saturated fats and protein with Vitamin E, copper, riboflavin (a B-vitamin athletes need more of), potassium and calcium.
How to use: chop handful of walnuts, dried apricots and dried plums in mixer, add 3-4 tablespoons of honey, put in a jar and keep refrigerated. Use 1-2 tablespoons of the mix to complement your gymnast’s pre-workout meal.
4. COCONUT WATER TO HYDRATE THE BODY
Coconut water isn’t only good for hydration levels but also is the perfect solution to get back on track after a workout. Like a healthy natural version of Gatorade, it will give back the electrolytes your gymnast lost sweating. The natural coconut sugar is a great way to quickly replenish the energy in your chilld’s muscles, paving the way for efficient muscle recovery and growth.
How to use: Provide your gymnast with a bottle of coconut water to drink during each workout.
5. FERMENTED DRINKS TO MAINTAIN HEALTHY DIGESTION
Fermented drinks (Kefir, Kombucha) contain live probiotic bacteria that help to balance your child’s digestive system helping the stomach get the most nutrients and vitamins from all of the other foods your gymnast eats. Besides, kefir is an excellent source of calcium to strengthen bones. Drinking a cup of kefir after a workout provides your child with quick-digesting whey protein that can help the muscles repair and recover. The casein protein in kefir digests more slowly to help the muscles continue to synthesize hours later.
How to use: provide your child with 1 cup of kefir after each workout before the main meal.
To get more information on gymnasts nutrition and to make sure your child gets proper food at proper time, check our Meal Plan for Young Athletes: Maximizing Training Results