Another day, another leo. Being a former club and collegiate gymnast, I understand the thoughts and emotions that rush through your mind in the split second between school and warm up where you throw on a clean (hopefully..) leo and assess your body state that day. UGH! This kind of daily body analysis is exhausting! For too long, I used my nutrition to either reward or punish my body. It is time to stand up for our female health and be kind to ourselves.
Read on if these thoughts have gone through your mind:
- I eat to cope with a hard day at gym or school
- Sometimes I feel guilty after I eat
- I try to avoid learning or thinking about nutrition because I think ignorance really is bliss
- I have had coaches or parents or peers judge my body or food choices
- I am frustrated with my body composition
- I can’t help but compare my body to others
- I compare what I eat to others’ plates
- I avoid certain foods because I’m scared they might negatively affect my body composition
You are NOT ALONE if any of these thoughts have run through your head. If we all talked openly, I am sure most of your teammates have struggled with these things too.
But how do we overcome these thoughts and instances that cut at the very heart of us and destroy our confidence in a leo?!
It starts with embracing your body, right now, in its current beautiful state.
When our bodies feel loved and cared for, they are free to do the things they do best – recover and heal muscle, spring higher in practice, move faster and longer in a floor routine, shed unnecessary body fat, regulate mood/emotions in practice.
Our first instinct when we feel body dissatisfaction is to punish with less calories, and more rigid food rules. Our body reacts against this by shrinking back in energy output (so you move less and feel more tired) and hoarding body fat for protection. The more we fight against it, the harder our body fights for it! It’s a totally vicious cycle!
Step 1: Embrace eating frequently throughout the day
Step 2: Make meals equal sizes
Step 3: Balance your plate with a whole grain carbohydrate for energy, lean protein for fullness and muscle recovery, and plentiful fruits/veggies for fullness and nutrient power
Step 4: Don’t forget a snack, complete with a carb + protein food
Step 5: Enjoy the little things. Pizza is fun, have a slice or two for fun dinner or special occasion. Throw a salad on the side and you are still adding nourishment.
The more you nourish your body and assure it that you will feed it every few hours with quality nutrients, the more your body trusts you and will work harder for you at practice.
What others say or think about your body will not actually change anything about you. You are still the same capable gymnast. You can control your outlook on your body and food choices. You have the power to enjoy food AND your body for all the things you can do! How many people wish they could throw a back handspring right now or drop into the splits?! Your body can do amazing things. Celebrate how cool that is!
Easy nutrition guide to get some ideas for your daily fueling:
- Start with a rich breakfast that is the size of your dinner
- Size of fist for starch (oatmeal, whole grain toast, whole wheat bagel…)
- Size of palm for protein (eggs, Greek yogurt, deli turkey/ham, scrambled tofu…)
- 1 serving (~1c) of fruit or vegetable (banana, apple, peach, grapes, spinach, tomatoes, onion, mushroom)
- Snack 1
- Complex carb: whole grain crackers, sprinkle of granola, piece of fruit, whole wheat toast
- Protein or healthy fat: few tbsp peanut/almond butter, string cheese, Greek yogurt, beef jerky, edamame,
- Lunch, about the size of breakfast
- Size of fist for starch (oatmeal, whole grain toast, whole wheat bagel…)
- Size of palm for protein (deli turkey/ham, grilled chicken, eggs, Greek yogurt…)
- 1 serving (~1c) of fruit or vegetable (orange, melon, side salad, baby carrots, fresh cut up veggie sticks)
- Snack 2 – pre-practice snack, something easier on the stomach but still filling and fueling for practice
- Granola bar + handful of nuts
- Piece of fruit + pb
- Crackers + string cheese
- Small bowl of cereal with milk
- Dinner, same size as your previous two meals!
- Size of fist for starch (oatmeal, whole grain toast, whole wheat bagel…)
- Size of palm for protein (deli turkey/ham, grilled chicken, eggs, Greek yogurt…)
- 1 serving (~1c) of fruit or vegetable (orange, melon, side salad, baby carrots, fresh cut up veggie sticks)
- If you are still hungry before bed, have something to fill your hunger
- Veggie sticks + hummus
- Fruit + a few slices of deli meat
- Greek yogurt
