Gymnastics is a sport that showcases a body’s physical strength, agility, balance and control over body movements. Gymnasts perform different extensive routines consisting of acrobatic movements. Handstands, pullups, bar swings, are all excellent moves within gymnastics that professionals and advanced level gymnasts pull off seamlessly. However, there is a single most important element that backs these advanced movements that athletes forget. 

Meals after practice. A study for young female artistic gymnasts brought forth results that low energy intake were found commonly with primary reasons being low carbohydrate and similar lower numbers of essential food groups (Nutrients, 2021).

This is a gap to start with and it matters more when the athlete’s body is still in a growth phase, seemingly teen gymnasts. Respectively, a 2025 review of teen athletes brought forth a simple fix. Match what you eat with the demand and nature of your training (Nutrients, 2025). Simply put, the palate should contain heavier fuel consumption during hard training days.

Now athletes need to mind their timings as well for a meal after practice. The International Society of Sports Nutrition reported that 6 to 20 grams of necessary amino acids plus 30 to 40 grams of fast-digesting carbohydrate, which, taken within three hours after exercise (and just before it), clearly boosts muscle protein building (JISSN, 2008). 

Gymnastics' world federation has summed up recovery for athletes in three words: refuel, repair, rehydrate. This is because refueling restocks the carbohydrates that are stored in muscles and glycogen, which particularly teens may hold less of them than adults. Another 2025 review suggests fast-digesting carbohydrate to be consumed within two hours of training, gradually increasing to more every couple of hours. 

Teen soccer players who trained without carbohydrate also showed a 28 percent higher marker of bone breakdown. This is where repair becomes essential and it is protein's job, ideally within the first hour and then at regular meals. Muscles keep rebuilding for a day or two, which makes repairing a lot more necessary. As a last step, rehydrating closes this process as losing weight in proportion to body weight with 1 or 2 percent through sweat can actually hamper performance and focus.

Knowing Is Not the Same as Eating

So why under-eating is so prominent with so many requirements to the body of both adults and teens? Partly because this is not being said very clearly to the athletes, there’s a lack of proper information regarding this matter. A review of gymnastics federation websites worldwide found that nutrition advice is bleak and even contradictory at times. This makes navigation for nutrition/food intake confusing. It has been concluded within this review that a need for clear guidelines and real support are needed for gymnasts to increase the betterment of their energy, health and performance (Nutrition and Health, 2024).

Another study of teenage gymnasts pointed to something relevant to this matter, the nutritionists should help establish better individual food intake/decisions among young athletes and also build their knowledge towards proper food intake as per the requirement (Teenage Gymnasts Food Intake Study). However, in the same study it was noted that an eight-month education program couldn’t change eating habits or nutrition knowledge at significant levels. There could be multiple reasons for this but one that stands out is that knowledge can only stick through discipline and continuous efforts.

Nevertheless, it is important to acknowledge that a gymnast who skips the meal after practice has only finished half the practice.

Written by

Dee