Elite Gymnasts: 5 Key Nutrition Foundations from a Sports Dietitian

Written By Maria T

Gymnastics is a sport that captivates audiences worldwide with its breathtaking displays of strength, grace, and precision. However, behind the dazzling routines lies a delicate balance that gymnasts must maintain - the balance between optimal nutrition and athletic performance. As these young athletes push the boundaries of human capability, ensuring their bodies are fueled and nourished properly becomes paramount.

In the high-stakes world of elite gymnastics, where split-second decisions can mean the difference between gold and not placing at all, proper nutrition is not just a consideration - it's a necessity. These gymnasts, some as young as 10 years old, undertake rigorous training regimens of 10-20 hours per week, placing large demands on their bodies. Failure to meet these demands can lead to a host of issues, from energy deficiencies and micronutrient imbalances to the potentially devastating conditions of low energy availability (LEA) and relative energy deficiency in sport (RED-S).

Recognizing the role that nutrition plays in the success and well-being of gymnasts, this article will explore the five key nutrition foundations that can help these athletes perform at their optimal level and maintain their long-term health and vitality.

1. Proper Calorie Intake To Support Gymnastics Success

Studies have shown that many gymnasts fail to meet their daily energy requirements, leading to negative energy balance and potential health consequences (8, 16). One study on able-bodied elite athletes found that 63% had low or reduced energy availability, and 45% had impaired bone health (2), which can lead to an increased risk of injuries and decreased athletic performance.

Gymnasts have high energy demands due to their intense training regimens (8, Karabudak et al., 2015;). Ensuring sufficient caloric intake, tailored to individual needs, is crucial for optimal performance and recovery. Low energy availability (LEA) and Relative Energy Deficiency in Sport (RED-S) are prevalent issues among elite gymnasts, which can have detrimental effects on their health and athletic performance (12-14, 16). Addressing energy intake is a critical first step in preventing and treating these conditions.



2. Optimizing Macronutrient Intake for Gymnastics

Several studies reported that over 60% of gymnasts' macronutrient and micronutrient intakes were below the nutritional requirements, regardless of their level of nutrition knowledge (5, 9).

Gymnasts require a well-balanced diet with appropriate proportions of carbohydrates, proteins, and fats (3, 17). Carbohydrates provide the primary fuel for high-intensity training, while proteins support muscle growth and repair, and fats are essential for hormone regulation and overall health (3, 17). Imbalances in macronutrient intake, such as low fat intake, can lead to deficiencies in essential fatty acids and negatively impact gymnasts' performance and well-being (8, 17).



3. Micronutrient Deficiencies in Gymnasts: What to Watch For

77% of gymnasts had Vitamin D deficiency or insufficiency in one study (Jakše et al., 2021). The available evidence suggests that anywhere between 50-100% of gymnasts are deficient in iron, and 50-60% could be deficient in calcium. Other micronutrient deficiencies that have been reported in the literature include Phosphorus, Vitamin E, Potassium, Folate, Vitamin K and Magnesium.

Elite gymnasts often struggle to meet the recommended daily intakes for key micronutrients, such as calcium and vitamin D (1, 16). Ensuring adequate consumption of a variety of nutrient-dense foods, or supplementation if necessary, can help prevent deficiencies and support overall health and performance (1, 16). Iron deficiency is also a common concern among gymnasts, as it can impair aerobic fitness and recovery (15). Exercise-induced hemolysis can also contribute to iron deficiency in gymnasts (15).


Signs Your Gymnast Isn't Getting Enough Energy or Nutrients

  • Frequent Fatigue or Lethargy: Struggles to maintain energy during training or competition. requires long recovery time after workouts.

  • Decline in Performance: Noticeable drop in strength, endurance, or skill execution, difficulty sustaining intensity throughout routines.

  • Recurrent Injuries: stress fractures or bone-related injuries (linked to calcium and Vitamin D deficiencies), muscle strains or joint pain due to inadequate recovery.

  • Changes in Mood or Behavior: increased irritability, mood swings, or signs of depression, difficulty concentrating during training or schoolwork, decreased Motivation or burnout, lack of enthusiasm for training or competition.

  • Delayed Recovery: persistent muscle soreness lasting longer than usual, slower healing of injuries or wounds.

  • Irregular Menstrual Cycles (in menstruating gymnasts): amenorrhea (absence of menstruation) or irregular cycles, which may indicate RED-S or hormonal imbalances.

  • Frequent Illness or Weakened Immunity: more susceptible to colds, infections, or prolonged recovery from illnesses.

  • Changes in Body Composition: unintended weight loss or stagnation in growth and development (in younger gymnasts), loss of muscle mass or decreased strength.

  • Brittle Nails, Hair Loss, or Dry Skin: signs of deficiency in essential nutrients like iron, biotin, or fatty acids.

  • Poor Bone Health: complaints of bone pain or recurring fractures may indicate insufficient calcium, Vitamin D, or energy intake.

  • Reduced Appetite or Eating Concerns: displays signs of disordered eating, such as skipping meals or restrictive eating patterns, experiences dizziness, light-headedness, or a racing heart, especially after standing or intense activity (potential signs of iron deficiency or low energy availability).


4. Have A Strategic Hydration Plan

A study of 59 elite male athletes, including 10 gymnasts, found that 76.3% of the athletes started training in a state of insufficient hydration (urine specific gravity ≥1.020 mg/dl) and 74.5% failed to maintain hydration during training (10).

Proper hydration is important for gymnasts, as they engage in intense physical activity that can lead to significant fluid and electrolyte losses (3, 9). Developing a personalized hydration plan, including during training and competition, can help maintain optimal hydration status and prevent performance-limiting dehydration.


Signs Your Gymnast Isn't Properly Hydrated

  • Frequent Fatigue During Training

  • Dizziness or Lightheadedness

  • Dry Mouth and Chapped Lips

  • Dark Yellow Urine

  • Muscle Cramps or Stiffness

  • Lack of Focus

  • Inconsistent Performance

  • Increased Heart Rate

  • Headaches

  • Delayed Recovery


5. Timing of Nutrient Intake

The timing of nutrient intake, particularly around training and busy competition competition, can significantly impact gymnasts' energy levels, recovery, and performance (3, 12-14). Strategically planning pre-, during, and post-workout nutrition can help gymnasts fuel their bodies and support the recovery process.



The Importance of a Sports Dietitian

The role of a sports dietitian is crucial in the care team of elite gymnasts. Sports dietitians possess specialized knowledge and expertise in designing personalized nutrition plans that address the unique demands of gymnastics (3, 4). They can help gymnasts optimize their nutrient intake, manage body composition, and prevent nutritional deficiencies, ultimately supporting their overall health and athletic performance (3, 4). Sports dietitians play a vital role in identifying, preventing, and treating issues like LEA and RED-S, which are prevalent in this population (12-14, 16).



Take the first step to optimize your gymnastics performance for yourself or your gym club—book a free discovery call with me today!

Final Words

By delving into these nutrition considerations, this article aims to empower elite gymnasts, their coaches, and their support staff with the knowledge and strategies needed to fuel their pursuit of greatness. After all, in a sport where the margin for error is so slim, proper nutrition can be the difference-maker that propels these remarkable athletes to the top of the podium.

Hope this helped!

Maria Tanielian, RD/Dt.P
Registered Dietitian/Nutritionniste
IOC Diploma in Sports Nutrition
ODNQ # 7223, CDBC # 2815, SDA # 949, CDO #16856

Studies worth reading with an open mind

  1. Aguiló, A., Lozano, L., Tauler, P., Nafría, M., Colom, M., & Martí­nez, S. (2021). Nutritional status and implementation of a nutritional education program in young female artistic gymnasts. Nutrients, 13(5), 1399. https://doi.org/10.3390/nu13051399

  2. Brook, E. M., Tenforde, A. S., Broad, E., Matzkin, E. G., Yang, H. C., Collins, J. E., … & Blauwet, C. (2019). Low energy availability, menstrual dysfunction, and impaired bone health: a survey of elite para athletes. Scandinavian Journal of Medicine &Amp; Science in Sports, 29(5), 678-685. https://doi.org/10.1111/sms.13385

  3. Ceylan, H. (2023). Nutritional strategies for peak performance: guidelines for athletes' optimal fueling and recovery. hn, 1(4), 90-98. https://doi.org/10.61838/kman.hn.1.4.11

  4. Desbrow, B., McCormack, J., Burke, L., Cox, G., Fallon, K., Hislop, M., … & Leveritt, M. (2014). Sports dietitians australia position statement: sports nutrition for the adolescent athlete. International Journal of Sport Nutrition and Exercise Metabolism, 24(5), 570-584. https://doi.org/10.1123/ijsnem.2014-0031

  5. Gifari, N., Nuzrina, R., Kuswari, M., Hutami, N. T., & Ghalda, A. (2022). Relationship between nutrition knowledge and aerobic fitness in young gymnasts. Science of Gymnastics Journal, 12(2), 195-202. https://doi.org/10.52165/sgj.12.2.195-202

  6. Kokubo, Y., Yokoyama, Y., Kisara, K., Ohira, Y., Sunami, A., Yoshizaki, T., … & Kawano, Y. (2016). Relationship between dietary factors and bodily iron status among japanese collegiate elite female rhythmic gymnasts. International Journal of Sport Nutrition and Exercise Metabolism, 26(2), 105-113. https://doi.org/10.1123/ijsnem.2015-0123

  7. Κοντελέ, Ι. and Vassilakou, T. (2021). Nutritional risks among adolescent athletes with disordered eating. Children, 8(8), 715. https://doi.org/10.3390/children8080715

  8. Miteva, S., Yanev, I., Kolimechkov, S., Petrov, L., Mladenov, L., Georgieva, V., … & Somlev, P. (2019). Nutrition and body composition of elite rhythmic gymnasts from bulgaria. International Journal of Sports Science & Coaching, 15(1), 108-116. https://doi.org/10.1177/1747954119892803

  9. Oh, T. and Naka, T. (2017). Comparison of bone metabolism based on the different ages and competition levels of junior and high school female rhythmic gymnasts. Physical Activity and Nutrition, 21(2), 9-15. https://doi.org/10.20463/jenb.2017.0019

  10. Pehlivan, Ç., Nalçakan, G., & Ergan, S. (2018). Determination of physical, physiological and nutritional parameters of elite athletes in esthetic sports. International Journal of Sport Exercise & Training Sciences, 6-19. https://doi.org/10.18826/useeabd.339738

  11. Polak, E., Gardzińska, A., & Zadarko-Domaradzka, M. (2022). Anorexic readiness syndrome in elite female acrobatic gymnasts—international study. International Journal of Environmental Research and Public Health, 19(20), 13181. https://doi.org/10.3390/ijerph192013181

  12. Silva, R. and Paiva, T. (2015). Poor precompetitive sleep habits, nutrients’ deficiencies, inappropriate body composition and athletic performance in elite gymnasts. European Journal of Sport Science, 16(6), 726-735. https://doi.org/10.1080/17461391.2015.1103316

  13. Silva, R. and Paiva, T. (2014). Low energy availability and low body fat of female gymnasts before an international competition. European Journal of Sport Science, 15(7), 591-599. https://doi.org/10.1080/17461391.2014.969323

  14. Silva, C., Goldberg, T., Soares-Caldeira, L., Oliveira, R., Ramos, S., & Nakamura, F. (2015). The effects of 17 weeks of ballet training on the autonomic modulation, hormonal and general biochemical profile of female adolescents. Journal of Human Kinetics, 47(1), 61-71. https://doi.org/10.1515/hukin-2015-0062

  15. Sureira, T., Amancio, O., & Braga, J. (2012). Influence of artistic gymnastics on iron nutritional status and exercise-induced hemolysis in female athletes. International Journal of Sport Nutrition and Exercise Metabolism, 22(4), 243-250. https://doi.org/10.1123/ijsnem.22.4.243

  16. Villa, M., Villa-Vicente, J., Calvo, J., & Collado, P. (2021). Body composition, dietary intake and the risk of low energy availability in elite-level competitive rhythmic gymnasts. Nutrients, 13(6), 2083. https://doi.org/10.3390/nu13062083

  17. Visiedo, A., Frideres, J., & Palao, J. (2021). Effect of educational training on nutrition and weight management in elite spanish gymnasts. Central European Journal of Sport Sciences and Medicine, 33, 53-59. https://doi.org/10.18276/cej.2021.1-05


Keywords: elite gymnastics, nutrition for gymnastics, energy gymnastics, gymnast macronutrient, gymnast micronutrients, hydration gymnastics, nutrient timing gymnastics competition, gymnast training, sports dietitian, low energy availability, relative energy deficiency RED-S

Maria T
Previous

Nutrition: 30 Things I Know at 30 (That I Wish I Knew in My 20s) as a Sports Dietitian
Next

Professional Ballet Dancers: 5 Key Nutrition Foundations from a Sports Dietitian