3 Important Nutrients Every Gymnast Needs

If you are dreaming of becoming a well-decorated gymnast like Simone Biles or Tatiana Gutsu, then you should know that maintaining a lean physique with low amounts of body fat is very important. Without it, you cannot perform those stunning cartwheels, tucks, air flips, and balances on beam flawlessly.

Simone BilesTatiana Gutsu

For generations now, many experts have studied how gymnasts can achieve the right figure that could help them perfect those impressive stunts. What they found was not surprising at all – it takes intense training and a nutritious diet.

The meals of a gymnast, especially those who plan on getting into competition, need to be well-planned from breakfast up to dinner, including the snacks in between. This planning is quite tiresome, but our team at USA – Gymnastics Olympics is more than willing to help you out with that.

Check out this list of three important nutrients that a gymnast should have in his or her diet, and start incorporating it into your own.

  1. Protein

    food which are good sources of proteinIn gymnastics, strength is key. Hence, you have to start considering protein as your main fuel. It is the nutrient that keeps your muscles strong and prevents breakdown, as it provides amino acids that aids in repairing the body quickly. Protein will power you through long hours of intensive training, in which you will train your muscles to perform the popular stunts of the sport perfectly.
    Whey Protein PowderThere are a lot of food which are good sources of protein. This includes egg whites, lean meats, seafood, nuts, and beans. Aside from that, it would also be good to supplement your diet with protein powder, as your body’s demand for protein is higher compared to that of other athletes. There are several brands of cheap protein powder widely available for sale in retail stores. You can also buy cheap protein powder online (check out the list made by pumpninc blog). No matter which way you plan on purchasing, make sure you choose one that is of high quality.

  2. Carbohydrates

    carbohydrates foodsEnergy is also important for those engaged in this sport. You should store energy in your body that is enough to last you for hours of intensive training, and not just for a few minutes or hours. You simply cannot work on your stunts if you cannot muster enough energy to perform such tasks.

    The best way to fill your body with energy is by eating food which is rich in complex carbohydrates, like whole-grain cereals, bread, whole-wheat pasta, legumes, brown rice, and starchy vegetables. Compared to a simple sugar rush, complex carbohydrates are slow-digesting, so they can provide energy for a longer period. You don’t want your energy to go down in the middle of a training, right?

  3. Healthy Fat

    olive oil and olivesHealthy fat cushions your joints and organs when you perform the strenuous activities that the sport entails. Without it, you might be more at risk of incurring serious injuries.

    Olive oil is a great source of healthy fat. Aside from that, you can also get them from flaxseed and Chia seed, nuts, fruits, and fatty fish. 

    Just be careful not to go overboard with taking in fats. Keep in mind that your body should only have a very low amount, as too much fat will make your body heavy.

 

Make it a habit to include food that is rich in these nutrients in your daily meals and snacks. Slowly start by making them a part of your usual meal and work your way towards strictly following the diet plan, removing all other food that does not contribute anything good to your body. Start letting go of unhealthy food, like chips, sodas, alcoholic drinks, oily food, and pastries. They will only add more unnecessary weight to your body.

When you’ve become accustomed to the diet, you can work your way into making the protein powder a meal replacement. This way, you’re assured of getting very high amounts of protein, which is the nutrient your body needs the most.

Don’t pressure yourself to change your entire eating pattern all at once, as that may cause you to develop an eating disorder. Ask for support and guidance from your parents, coaches, and other mentors. They will help keep you on the right path in your journey to proper gymnast diet and nutrition.

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News 2004

Welcome to the USA Gymnastics
2004 Olympic Games – Gymnastics Website

ATHENS - AUGUST 29: Fireworks are seen during the closing ceremonies of the Athens 2004 Summer Olympic Games on August 29, 2004 at the Sports Complex Olympic Stadium in Athens, Greece. The next summer Olympic Games will be held in Beijing in 2008. (Photo by Milos Bicanski/Getty Images)

USA Gymnastics Photo © 2004 / Milos Bicanski / Getty Images

  • Olympics wrap-up: | USA GYMNASTICS ENJOYS MOST SUCCESSFUL OLYMPIC GAMES IN MODERN HISTORY |
  • Team USA preparing for | 2004 T.J. MAXX TOUR OF GYMNASTICS CHAMPIONS |

Team USA Medalists

The Team USA gymnasts have earned nine medals in the
2004 Olympic Games!
This total ranks as the the highest medal total in a non-boycotted
Olympic Games in the modern era of gymnastics!

ATHENS - AUGUST 16: The United States gymnastics team waves to the crowd after winning the silver medal in the men's artistic gymnastics team final competition on August 16, 2004 during the Athens 2004 Summer Olympic Games at the Olympic Sports Complex Indoor Hall in Athens, Greece. (Photo by Clive Brunskill/Getty Images)

Men’s Team Silver1

ATHENS - AUGUST 17: The United States team waves to the crowd after receiving the silver medal in the women's artistic gymnastics team final uneven on August 17, 2004 during the Athens 2004 Summer Olympic Games at the Olympic Sports Complex Indoor Hall in Athens, Greece. (Photo by Clive Brunskill/Getty Images)

Women’s Team Silver2

ATHENS - AUGUST 18: Paul Hamm of the USA listebs to the national anthem after receiving the gold medal for the men's artistic gymnastics individual event on August 18, 2004 during the Athens 2004 Summer Olympic Games at the Olympic Sports Complex Indoor Hall in Athens, Greece. (Photo by Donald Miralle/Getty Images) *** Local Caption *** Paul HammATHENS - AUGUST 19: Carley Patterson of the United States stands attended with her gold medal during the US national anthem after winning the women's artistic gymnastics individual competition on August 19, 2004 during the Athens 2004 Summer Olympic Games at the Olympic Sports Complex Indoor Hall in Athens, Greece. (Photo by Stuart Hannagan/Getty Images) *** Local Caption *** Carley Patterson

Paul Hamm, AA Gold3 – Carly Patterson, AA Gold4

ATHENS - AUGUST 22: Annia Hatch of the USA receives the silver medal for the women's artistic gymnastics vault event on August 22, 2004 during the Athens 2004 Summer Olympic Games at the Olympic Sports Complex Indoor Hall in Athens, Greece. (Photo by Chris McGrath/Getty Images) *** Local Caption *** Annia HatchATHENS - AUGUST 22: Terin Humphrey of the USA receives the silver medal for the women's artistic gymnastics uneven bar event on August 22, 2004 during the Athens 2004 Summer Olympic Games at the Olympic Sports Complex Indoor Hall in Athens, Greece. (Photo by Chris McGrath/Getty Images) *** Local Caption *** Terin HumphreyATHENS - AUGUST 17: The United States team waves to the crowd after receiving the silver medal in the women's artistic gymnastics team final uneven on August 17, 2004 during the Athens 2004 Summer Olympic Games at the Olympic Sports Complex Indoor Hall in Athens, Greece. (Photo by Clive Brunskill/Getty Images)

Hatch, VT Silver4 – Humphrey, UB Silver4 – Courtney Kupets, UB Bronze2

ATHENS - AUGUST 23: Paul Hamm of United States receives the silver medal for the men's artistic gymnastics horizontal bar event on August 23, 2004 during the Athens 2004 Summer Olympic Games at the Olympic Sports Complex Indoor Hall in Athens, Greece. (Photo by Ezra Shaw/Getty Images) *** Local Caption *** Paul HammATHENS - AUGUST 23: Carly Patterson of United States receives the silver medal for the women's artistic gymnastics balance beam event on August 23, 2004 during the Athens 2004 Summer Olympic Games at the Olympic Sports Complex Indoor Hall in Athens, Greece. (Photo by Ezra Shaw/Getty Images) *** Local Caption *** Carly Patterson

Paul Hamm, HB Silver5 – Carly Patterson, BB Silver5

USA Gymnastics Photo © 2004 / CliveBrunskill1, MarkDadswell2, DonaldMiralle3, ChrisMcGrath4, EzraShaw5 / Getty Images

Patterson Wins GOLD In All-Around!!!
Hatch, Humphrey, Kupets Add To Medal Count

hatch_thumb-1Women

Annia Hatch completed her remarkable comeback from a torn left ACL 370 days ago to win an Olympic silver medal on the vault!
Terin Humphrey, competing eighth in the rotation, stepped into the silver medal slot with a near perfect routine, and Courtney Kupets regained her status on the uneven bars medal podium with a bronze!
Exclusive! See what the Dream Team had to say about the women’s all-around competition, in Notes!
Olympic All-Around Champion Carly Patterson and her silver medal winning teammates headline the 2004 T.J. Maxx Tour of Gymnastics Champions! Read more here!
Carly Patterson won the gold medal in all-around competition, the first to do so since Mary Lou Retton in 1984. Khorkina, reigning World Champion, finished second, while Zhang Nan of China took the bronze. Courtney Kupets finished in 9th.
The U.S. Women’s Team won the team silver with a score of 113.584 behind Romania (114.283). Russia finished in third with a total of 113.235. Read the press release | HERE |

Paul Hamm Wins All-Around Gold Medal!!!

hamm_thumb-1Men

Paul Hamm took first place and Brett McClure finished ninth in the men’s all-around final on Wednesday at the 2004 Olympic Games. Hamm finished with a score of 57.823 to edge Korea’s Dae Eun Kim by 0.012 – the smallest margin in Olympic history. | MORE |
TEAM SILVER! – The team competition has concluded with high (bar) drama as the U.S. men won their first Olympic team medal since 1984, and their first team medal in a non-boycotted Olympics since 1948. The U.S. men finished second (172.933) behind Japan (173.821), followed by Romania in third with a total of 172.384.
Read the press release | USA MEN COME FROM BEHIND TO WIN TEAM SILVER |

General

Statement from USA Gymnastics President Bob Colarossi regarding FIG Letter to Paul Hamm
United States Olympic Committee Rejects Request from Federation Internationale de Gymnastique To Further Pressure Olympic Champion Paul Hamm
New!  John Roethlisberger elected to FIG Athletes’ Commission. Read more in Notes.

ATHENS - AUGUST 27: Mary Sanders of the USA competes in the rhythmic gymnastics individual qualifications on August 27, 2004 during the Athens 2004 Summer Olympic Games at the Galatsi Olympic Hall in Athens, Greece. (Photo by Robert Laberge/Getty Images) *** Local Caption *** Mary Sanders

Rhythmic

Sun., Aug. 29 – Rhythmic All-Around Finals
| RG ALL-AROUND FINALS RESULTS |
Also see | RG ALL-AROUND QUALIFICATION RESULTS | & | PHOTOS |
Sat., Aug. 28 –
| RG GROUP FINALS RESULTS | & | PHOTOS |
Team USA did not compete in this event.Mary Sanders wrapped up her Olympic Games experience on Friday with two more solid routines in ribbon and clubs.
Read the press release –
| Sanders Wraps Up Olympic Games Competition |
Listen to Mary’s reaction in | INTERACTIVE AUDIO |
Read Mary’s | ATHLETE FEATURE |

USA Gymnastics Photo © 2004 / Robert Laberge / Getty Images

NEW YORK - MAY 15: Trampoline Gymnast Jennifer Parilla poses for a portrait during the USOC Media Summit on May 15, 2004 at the Marriott Marquis in New York, New York. (Photo by Matthew Stockman/Getty Images) *** Local Caption *** Jennifer Parilla

Trampoline

Read how Trampolinist Jennifer Parilla fared in her second Olympic Games | HERE |
See the complete results here! | RESULTS |
Medalists in Women’s Trampoline:
Gold: Anna Dogonadze (GER)
Silver: Karen Cockburn (CAN)
Bronze: Huang Shanshan (CHN)
USA’s Jennifer Parilla placed 14th in the Qualification round
Men’s Trampoline medals went to: Gold – Yuri Nitkin (UKR); Silver – Alexander Moskalenko (RUS); Bronze – Henrik Stehlik (GER)

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For Immediate Release – Aug. 27, 2004

United States Olympic Committee Rejects Request
From Federation Internationale De Gymnastique
To Further Pressure Olympic Champion Paul Hamm

For Immediate Release – Aug. 27, 2004
Darryl Seibel, USOC, 210-003-0801

ATHENS, Greece – Last night, the United States Olympic Committee (USOC) received a letter from Mr. Bruno Grandi, President of the Federation Internationale De Gymnastique (FIG). The letter was in reference to the continuing controversy surrounding the final results of the Individual Men’s All-Around, which was won by Mr. Paul Hamm of the United States.

The USOC views this letter as a blatant and inappropriate attempt on the part of FIG to once again shift responsibility for its own mistakes and instead pressure Mr. Hamm into resolving what has become an embarrassing situation for the Federation. The USOC finds this request to be improper, outrageous and so far beyond the bounds of what is acceptable that it refuses to transmit the letter to Mr. Hamm.

The USOC has informed the FIG of this and requested that it immediately withdraw its letter.

It is the opinion of the USOC that Mr. Hamm did exactly what an Olympic champion should do: he performed to the best of his ability, he competed within the rules of his sport, and he accepted his gold medal with pride, honor and dignity.

The USOC had two lengthy telephone conversations last night with Mr. Hamm, his parents and his representatives. During these conversations, the USOC expressed its unwavering support for Mr. Hamm and indicated it will aggressively resist any attempt by any party to lay claim to his gold medal.

As stated repeatedly by Mr. Grandi and stipulated by the FIG rules, Paul Hamm is the Olympic gold medallist and Olympic champion in the 2004 Individual Men’s All-Around. The USOC shares this point of view and finds any attempt by the FIG to pressure Mr. Hamm, or any athlete, into resolving a dispute not of their creation both unacceptable and irresponsible.

The letter from FIG also indicates the International Olympic Committee (IOC) is supportive of the FIG position. However, conversations between the USOC and the IOC, as recently as this morning, indicate exactly the opposite. In fact, the IOC and its President, Dr. Jacques Rogge, have expressed displeasure over the fact the FIG would even consider placing an athlete in such an untenable position and strongly stated they do not support the letter or its contents.

When representatives of the Korean Olympic Committee suggested the awarding of a second gold medal as a possible remedy for this situation, the USOC expressed a willingness to consider this should the appropriate governing authorities – namely the FIG and IOC – find this acceptable. However, in light of this most recent and unacceptable maneuver by the FIG, as well as concern expressed by the IOC, this is no longer an option the USOC will consider.

The USOC considers this matter closed and looks forward to celebrating the tremendous success of the Athens Games and the inspiring performances of athletes from around the world, not the least of which is that of Olympic champion Paul Hamm.

“We are extremely proud of Paul Hamm and all he has accomplished,” said USOC Chair Peter Ueberroth. “His comeback in the Individual Men’s All-Around is emblematic of the spirit of an Olympic champion. In the face of adversity, he refused to give up and battled to earn his Olympic gold medal. Now, faced with more adversity, he will again not give up, and he will have the full support of the United States Olympic Committee with him.”

“As stewards of the Olympic movement, we all share a responsibility to protect, not sacrifice, the interests of athletes,” said USOC Chief Executive Jim Scherr. “We encourage Mr. Grandi and other officials within FIG who saw this as an appropriate remedy to begin taking this responsibility more seriously.”

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