Gymnastics sessions can be long, and many happen straight after school when children are already hungry. A simple snack plan helps gymnasts arrive with energy and keeps the after-training "hangry" moments away.
This is general, practical advice for families. If your gymnast has allergies, a medical condition or specific dietary needs, follow the advice of your GP or a registered dietitian.
Before training
Aim for something light, around an hour before the session, that won't sit heavily in the stomach during rolls and handstands:
- A banana or a handful of grapes
- A small sandwich or half a bagel
- Crackers or rice cakes
- A yoghurt
- A small portion of dried fruit
During long sessions
For squad sessions of two hours or more, coaches often allow a short break. Small, easy-to-eat snacks work best:
- Orange segments or apple slices
- A cereal bar
- A few crackers
Check your club's rules on food in the gym. Some have a set snack area to keep crumbs away from the mats.
After training
After a session, a snack or meal with some protein and carbohydrate helps tired gymnasts recover. Ideas:
- A cheese sandwich or wrap
- Milk or a yoghurt drink
- Hummus with breadsticks
- A boiled egg and crackers
Don't forget water
A refillable water bottle is the most important thing in the kit bag. Encourage small sips throughout training, not just at the end, and a drink before leaving home, especially in warm gyms.
Packing snacks so they survive the kit bag
Kit bags get thrown around, sat on and filled with chalk. A hard snack box keeps food from being squashed and keeps chalk dust away from it. Our SnackBuddy™ was designed for exactly this: a tough training snack container that sits alongside a ChalkBuddy® in the bag.
A few more packing tips:
- Keep chalk in a closed holder so it can't get into food. See how to keep chalk out of your kit bag.
- Pack a small cool pack in summer for yoghurts and sandwiches.
- Wash hands, or at least wipe off chalk, before eating.
Keep it simple
Gymnasts don't need special sports products for normal training. Familiar, everyday food, regular meals and plenty of water are the foundations.
