When we talk about the sport of rhythmic gymnastics, we are referring to a very demanding program with many difficulties and long training sessions. The main ally of the sport is the body. The goal of the training is for the body to become more shapely and flexible, acquiring a combination of strength, flexibility and grace.
The diet of a rhythmic gymnast should consist of foods high in carbohydrates, moderate in protein, and low in fat.
Consuming sufficient amounts of carbohydrates provides energy, which is essential for athletes due to long and intense exercise, while sufficient protein helps maintain lean muscle mass. Fats, however, should be present in small amounts daily, preferring good fats, e.g. unsaturated and polyunsaturated, which contain valuable fatty acids, which help protect the body from oxidation and cardiovascular diseases. In addition, they help control weight while contributing to the proper functioning of the eyes and brain.
Organizing an athlete's meals:
The athlete's daily obligations such as work, school, etc. do not leave the necessary time for preparing meals and obtaining the necessary micronutrients and macronutrients. This results in the more frequent consumption of fatty, high-sodium (salt) and ready-made foods (junk food) such as snacks, cafeteria food, fast food from outside, etc.
For this reason, preparing for the weekend is the key to health! By making a rough schedule of obligations and free time, the weekend is the opportunity to do the next week's shopping and prepare meals.
Extra tip: We never go to the supermarket on an empty stomach because we uncontrollably choose more things and usually fatty foods!
Ideas for nutritious healthy snacks:
- Homemade cake (choose pure and nutritious ingredients)
- Homemade cheese pies, cookies, etc.
- Always put fruit and unsalted nuts in your bag.
- Make homemade bars with your favorite ingredients.
- Prefer to take a sandwich from home with you to school.
- Limit your consumption of products from the canteen to 1 serving per week and prefer a bagel, sandwich, etc.
- Mom's little snacks are ideal for this endeavor, cut up vegetables and fruit, combine them with an egg and some breadsticks.
- Make a homemade yogurt dessert: 2% yogurt - banana - honey - nuts - cocoa.
Competition period:
During the competition period, the athlete needs even more personalized nutrition, preferring 2 hours before the competition, light meals that are low in fat and high in carbohydrates. Always be prepared with healthy snacks, because the competition can last longer and you will definitely need energy!
As important as meals are, so is hydration of the body, which is why we never forget our water.
After the race, the main meal is a quick small snack high in carbohydrates, followed by a meal that contains a protein source combined with carbohydrates and of course good hydration!
I love my body and I take care of it!
Every kind of sport always needs the cooperation of the coach with the dietician-nutritionist. Specifically in the sport of rhythmic gymnastics there is a greater risk of developing eating disorders due to the constant concern for maintaining a low body weight. Many times athletes, especially in adolescence, dangerously limit their food intake due to the fear of gaining weight, which significantly affects their performance and development.
Important note:
- A sudden reduction in both weight and caloric intake can result in:
- Menstrual dysfunction
- Severe fatigue and weakness
- Decreased bone density growth
- Risk of injuries, cramps, etc.
- Psychological instability
If we feel we need help, we talk to our parent, coach, dietitian or psychologist!
The golden rule of nutrition is to love our body and take care of it as the most precious part of ourselves.
And let's not forget that when we do something beyond our obligations, it always brings extra smiles!