Because of having to maintain low body fat, gymnasts are commonly short on the daily requirements of many of the vitamins and minerals and therefore, at the very least, gymnasts should be consuming a daily multivitamin and mineral formula and, if not supplied by the diet, a calcium and an omega-3 fish oil supplement (see below for a proper supplement recommendation. That said, all athletes including gymnasts have special nutrition needs that are similar in order to maximize their athletic potential. But it's the length of the continuous activity that often dictates a slightly different diet or more attention to detail. Therefore, primarily long endurance athletes will eat and/ or supplement slightly different from speed, strength, including gymnasts, or power athletes in order to finish strong.

The goal of a gymnast is to have their energy systems full before the event but little to no food in the stomach. This condition requires you to be hydrated, eat your pre-event meal ~2-3 hours before so that most food is converted to fuel (stomach almost empty) and your pre-event workout formula consumed 30 min before starting time in order to "top off" your energy systems. This protocol allows for stable blood sugar levels, a decrease in muscle breakdown, ability to mentally focus, finish the event strong and quick recovery. Below is the proper timing of food and supplement intake elite athletes follow:

Health supplement program

• Active multivitamin and mineral, take as directed

• Use SuperCalcium+ and SuperOmega-3 as necessary – i.e. not getting enough from food

Training meals and supplement timing instructions:

• Pre-training/event full food meal consumed ~2-3 hours before your major activity

– If your activity is first thing in the morning with no time for complete digestion of a full meal, use pre-workout formula only but eat your pre-game meal before bedtime

• Pre-workout shake/bar: consume 10-40 min before activity

• Post- workout shake/bar (same formula as the pre): immediately after workout

• Post-training/event full food meal consumed ~1-2HRS post training

dotFIT Pre/Post Meal Replacement & Workout Formula

• Take 2 scoops 10-40 minutes before workout or use favorite dotFIT® bar for convenience

• Take 2 scoops (or dotFIT bar) immediately post workout

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