Fuelling to optimise health & performance of gymnasts by Karen Norden

Fuelling to optimise health & performance of gymnasts

Fuellingto optimisehealth and performance of gymnasts

Alexiaa Sim

Not eating enough/ Disordered eating 01 02 03 Aesthetic/ leanness sport Demanding training hours and intensity Gymnasts are at risk of nutritional issues

Importance of nutritional education

1.

Facilitate

proper eating choices

2. Understand nutrition -related behaviours

3. Improve health and performance

What happens if improper fueling remains unaddresse

• Severe health & performance implications –

Female/ Male Athlete Triad/ RED-S

• Increased injury risk (e.g., stress fractures)

• Menstrual dysfunction (e.g., delayed period)

• Poor sporting performance

• Lack of focus/ distracted

Early termination of gymnastics career

How do we know when our athletes are not eating enough?

• Tired/ Fatigue/ Irritated

• Weight loss

• Poor growth/ delayed puberty

• Frequently sick/ (re)injuries

Carbohydrates Main energy source Protein Muscle building + recovery Fats (healthy) Absorb Vitamins A. D, E, K 45-65% 10-30% 25-35%

Understanding macronutrients (Purcell 2013)

Examples

Breakfast, lunch, before trainings

- Whole grains, vegetables, granola bar, fruits (bananas)

Carbohydrates

Main energy source

After training (30 mins - 2 hours)

- Lean meat (chicken, ham), tofu, chocolate milk, peanut butter, egg, greek yogurt

Protein

Muscle building + recovery

Snacks

- Nuts (almonds, cashews).

Avocado, cheese, tuna, olive/ canola oil

Fats (healthy)

Absorb Vitamins A. D, E, K

How much energy do youth athletes need daily?

Recommended energy requirements in youth athletes, kcal/day (Purcell (2013))

10-year-old female gymnast, 31kg, 135cm

• Elite gymnastics training (4 hours) ~700 kcal (Goulart et al., 2022)

• Daily energy expenditure ~1800 kcal/day (Komara et al., 2017) = ~2500 kcal!

Age (years) Male Female 4–6 1800 1800 7–10 2000 2000 11–14 2500 2200 15–18 3000 2200 e.g.,

Hydration

When to hydrate?

Before, throughout, & after training

Why hydrate?

Regulate body temperature

Replace fluids lost through sweat

Hydrate with? Water, isotonic drinks (e.g., 100 plus), plain/ chocolate/ soy milk

Hydration

Recommended minimal fluid intake during and after exercise in child athletes, based on the calculation of 13 mL/kg during exercise and 4 mL/kg after exercise (Purcell 2013)

Body weight, kg Fluid replacement during exercise, mL/h Fluid replacement after exercise, mL/h 25 325 100 30 390 120 35 455 140 40 520 160 45 585 180 50 650 200 55 715 220 60 780 240

The Athlete’s Plate

The Athlete’s Plate Nutrition Education Tool (Meyer et al., 2012)

Thank you!

Any questions? sim.alexiaa@gmail.com

Alexiaa Sim