ASPECTS OF NUTRITION FOR GYMNASTS, ACROBATS article on physical education on the topic

General rules

Sports, and even more so rhythmic gymnastics, is a very beautiful sport, but in order for everything to look highly aesthetically pleasing and at its best, you need to put in a lot of effort. A gymnast’s diet is primarily aimed at maintaining health, increasing tone, and fully restoring strength after grueling training. A huge charge of energy should come already, starting with the first meal - breakfast. Gymnasts’ training lasts 5-8 hours or is divided into several, this, of course, allows you to make your figure as feminine and athletic as possible, but in order to withstand this you need healthy food and sleep.

How to lose up to three kilograms in two days?

The diet of gymnasts Irina Winner, like other similar programs, allows you to lose up to three kilograms in just two days. It is enough to follow the proposed method for losing weight. A strict diet for gymnasts will allow you to “fit into” your favorite dress. However, the course should be used with great caution. You must first consult with a doctor who assesses the risks and gives recommendations regarding dietary practices.

The diet for rhythmic gymnastics gymnasts is designed for 2 days, during which it follows:

A fairly strict diet involves giving up many foods.

The presented program is only one of the few. It is tough, requires the consumption of a minimum amount of calories, but is suitable for a few.

Authorized Products

A coach for gymnasts and gymnasts is a real mentor; from the first day of professional sports, children fall under the strict control of specialists who tell them what to eat. The diet of gymnasts is usually based on:

• fresh plant products - fruits, berries, vegetables, herbs;
• protein foods - dietary meats, fish, dairy products;
• healthy drinks - fresh juices, natural still water (usually with lemon and honey in the morning), herbal teas and rosehip infusions.

Table of permitted products

Fully or partially limited products

The diet of gymnasts is, first of all, a healthy, balanced menu; there is no place for “harmful foods” in it:

• All sweets - candies, cakes, ice cream, bars, all this is not allowed, only sometimes you can treat yourself to a piece of dark dark chocolate or natural fruit marmalade.
• Products with preservatives, dyes, flavor enhancers. For example, canned food, semi-finished products, sauces and other packaged modern snacks, including cottage cheese desserts, yoghurts with fillings.
• Alcoholic, sweet and carbonated drinks.
• Pickles, salty snacks for beer - nuts, fish, which lead to fluid and water retention and unnecessary excess weight, this is a direct hindrance when performing tricks.
• Animal fats and fatty meats, such as pork, lamb, legs.
• Flour and pasta products made from premium white flour.

In addition, you need to completely abandon high-calorie and starchy potatoes, bananas and grapes.

Table of prohibited products

Basic principles

When compiling the menu, the following provisions are taken into account:

• Low-calorie foods are taken, then body weight will remain normal.
• Preference is given to products with a high protein content, then muscle mass will be preserved and extra pounds will not accumulate.
• The menu should always include legumes, fish dishes, lean meat, and milk.
• Fried and smoked foods, flour products, and sweets are strictly prohibited.
• For sweets, you can only have marmalade based on natural ingredients, dried fruits, dark chocolate, because it speeds up energy metabolism.
• Eat small meals because it promotes rapid digestion of food.
• Strict diet.

Complete and incomplete proteins
The diet for weight loss includes the same foods as the diet for gymnasts. If someone wants to lose extra pounds this way, then it is necessary to study all the intricacies of the method.

Diet menu for gymnasts (Meal plan)

An example of a healthy diet menu for gymnasts for a week

Mon

W

Wed

Thu

Fri

Sat (fasting day)

Sun

Diet menu for 2 days

First day

Second day

Nutrition for children involved in rhythmic gymnastics

You should not use large amounts of food for dinner.
It is best to stick to oven-baked vegetables, such as zucchini, and a glass of freshly squeezed carrot-apple juice. Additionally, you can drink a glass of low-fat kefir to normalize stomach functions. As you can see, such a nutrition plan is quite ascetic, but it is with its help that you can achieve the same beautiful and chiseled figure. Irina Viner is not only the president of the All-Russian Rhythmic Gymnastics Federation, but also a professional trainer and nutritionist.

The figure of an athlete involved in rhythmic gymnastics always causes admiration and is an incentive for those who dream of losing weight. One of the main criteria is the proper nutrition of gymnasts, which is aimed not only at limiting the gain of extra pounds, but also maintaining body tone after long and rather grueling training.

She created her own special diet, which she used to quickly lose weight before competitions. In total, you need to sit on it for no more than 3 days and consume only 2 products - green tea and buckwheat. For breakfast, buckwheat is consumed, which is not boiled, but only soaked in boiling water for 2 hours. Throughout the rest of the day, you need to drink 2 to 3 liters of green tea, and this should be done before 6 pm. After this, neither drinking nor eating is allowed.

On such a diet you can lose about 5 kilograms in a short period of time. It should be remembered that usually very petite girls become gymnasts, but even they must have strong muscles to perform tricks

That is why proper nutrition is so important for them, which is aimed at strengthening bones and muscles, but at the same time does not allow them to gain extra pounds.

Recipes

Dietary cottage cheese casserole

Take 0.5 kg of low-fat grainy or soft cottage cheese, one chicken egg and 3 tbsp. semolina.

Mix the ingredients, add raisins, dried apricots and other dried or candied fruits at your discretion. Place the resulting curd mass in a mold and bake for 30-40 minutes at 180 degrees in the oven.

Cabbage casserole

A very healthy dietary dish that can be varied due to a large number of varieties and types of cabbage: white, red, cauliflower, Brussels sprouts, Savoy, broccoli, etc. They are all useful in their own way and necessary for our body. Preparing the casserole is very simple: take 0.5 kg of cabbage, boil it in lightly salted water. Beat one egg with a whisk.

Place the cabbage on a baking sheet or in a mold, pour in the egg mixture. Place in the oven to bake for 20 minutes, 180 degrees. Serve the casserole sprinkled with chopped herbs - dill, parsley, watercress.

Advantages and disadvantages

The essence of the diet

Only with a balanced diet does the body have the opportunity to develop and function harmoniously. This has a positive effect on the results. In other words, success, career, and records depend on the correct diet in gymnastics.

The main objectives of sports nutrition:

• Nutrients and vitamins must be present in food in sufficient quantities without affecting weight;
• The body weight of gymnasts must be maintained within certain parameters (45-50 kg);
• The level of fat, relative to the total mass, should be kept to a minimum;
• With a small amount of muscle mass, the athlete must remain flexible, flexible, and move energetically.

A diet for regular nutrition in gymnastics is not much different from a diet for weight loss, but it involves four meals a day every day.

Reviews and results

On forums and various women's magazines you can find many reviews and discussions about the diet of gymnasts. They question whether professional Olympic gymnasts eat such a diet, but admit that such a diet is excellent for athletes:

• Anya, 25 years old: “... It seemed to me that gymnasts have a super strict diet, but, as it turned out, sticking to the menu is not difficult, in a week of diet I lost 2.5 kg.”
• Katerina, 28 years old: “... I like that, despite the restrictions, food gives a huge boost of energy, this is important for me - I don’t lose performance and the weight goes off, I lost 3.5 kg in a month, with my original 55 kg.”
• Lena, 39 years old: “... The menu is balanced, varied and tasty, I went on a diet until I reached my planned 65 kg, which is minus 20 kg in 5 months.”

Adviсe

• Weigh yourself regularly—preferably every day in the morning or once a week on an empty stomach.
• Fasting days - 1 or 2 must be done every week.
• Give preference to vegetable rather than fruit juices.
• You need to eat up to 600 g of vegetables per day, 50% of which is white cabbage.
• Carbohydrate foods for breakfast (toast, cereal), protein foods for lunch.
• A glass of low-fat kefir before bed will help support the intestinal microflora.
• Keep track of the portion sizes you eat, ideally weigh them on a kitchen scale, keep a food diary, and be sure to note a positive trend in weight loss.

Nutritional features of young athletes[edit | edit code]

Although the problem of “rejuvenation” is typical for elite sports in general, it is especially relevant in artistic sports. Gymnasts enter the international arena earlier than others, performing at high-ranking competitions and, alas, leave it earlier than anyone else.

Young athletes, unlike adults, are characterized by rapid growth rates of muscle and bone tissue. Consequently, their need for nutrients per 1 kg of body weight is significantly higher. In addition, the growth process leads to an increase in the need for calcium (approximately 1400-1500 mg/day), phosphorus (2100-2300 mg/day) and B vitamins.

Since young athletes (with rare exceptions) are not able to independently control their diet and are prone to eating the “wrong” foods, the process of optimizing their diet should be unobtrusively guided.

The mentor (coach) must explain to the parents of the future “luminary” the basic nutritional requirements in the chosen sport. Probably, to correct errors and failures, it is possible to use PPBCs that have fairly high taste qualities (food substitutes, hematogen, dried fruits).