Warm-up Shoes Coveralls Leg Warmers. Training Clothes. Rhythmic gymnastics. Artistic gymnastics. Acrobatic gymnastics. Figure skating. Synchronized swimming. Male gymnastic costumes. Follow us:. Gymnastics articles. Caloric content of rh ythmic gymnasts Scientists have established that junior gymnast spends kilocalories per 24 hours by every kilo of her weight.
Calorie calculation is made on the following scheme: -weight of kg — kcal; - weight of kg — kcal; - weight of kg — kcal; - weight of 60 kg — kcal. Diet Number of trainings during the day defines the number of meals. What products to prefer It is recommended to use diet meat as a protein source: rabbit meat, beef, chicken or turkey, not fat meat of young sheep. What to drink Gymnasts should control the amount of water in their organism.
Products gymnast must exclude The following products are not healthy, some of them are just harmful and all of them have high level of calories: - chips and rusks - any fizzy drinks - milk chocolate and sweets with coloring agents - buns, cakes, cookies, muffins - fried pastry and meat - pasta - potatoes Bananas and grape contain a lot of calories.
Approximate diet for a rhythmic gymnast I Breakfast 7 am-8 am Oat cooked with water, not fat cottage cheese with basins, crisp bread, green tea with honey and lemon Lunch 10 am — 11 am Fat free kefir, baked apple Dinner 2pm — 3 pm Vegetable soup — gr, steamed cutlet with steamed cauliflower, drink with lemon and honey Supper 6.
Our goods. Read more. Right nutrition for rhythmic gymnasts. How to combine rhythmic gymnastics and school. Like it? Tell your friends Tweet. Accessories Souvenirs Hairstyle good. Quality of Our RG Leotards.
Stitches quality. Male gymnasts are typically ready for elite competition in their twenties when muscle mass peaks. A general healthy eating pattern helps to support the needs of a gymnast. The training diet usually includes Lean protein for muscle repair and recovery, carbohydrate appropriately timed for fuel and fruit, vegetables, nuts and seeds for vitamins and minerals, along with healthy fats.
Individual nutrition requirements will be determined by training load, specific athlete needs, training goals, body composition goals, health and adjustment for growth in younger athletes.
During periods of heavy training it is important for a gymnast to have the right nutrition with adequate energy and nutrients to avoid fatigue which can lead to serious injuries. In addition, gymnasts are usually quite young and many prefer small frequent meals to fit their nutritional needs around their busy schedules of school, homework and long hours of training.
Ideas for nutrient-rich snacks that can be eaten in the car between school and training include:. Low body fat levels are advantageous in gymnastics, for agility, dynamic power and technique. However, excessive dieting can lead to health and performance issues. It is important that parents, coaches and other staff aim to develop a positive body image in these athletes and seek the guidance of a Sports Dietitian for support and advice. Despite training indoors, gymnasts need to maintain good hydration levels during training to prevent dehydration that can negatively impact performance.
In most circumstances, water will be sufficient to meet hydration needs in training. However, well timed use of sports drinks may be beneficial during long or hot sessions as they simultaneously provide fluid, carbohydrate for the active muscles along with electrolytes for hydration.
Good oral hygiene is important for dental health and excessive use of sports drinks should be avoided. Gymnasts need to choose foods and drinks that are easy to digest before competition to avoid gastrointestinal upset from fast movements, turns and flips. Combine with yogurt to get more satisfying snack. Fruits or berries as a source of dietary fiber, vitamin C and potassium.
Dehydration adversely affects the performance of a gymnast. The latest recommendation for minimum water intake is to drink half your body weight in ounces per day. For example, if your daughter weighs 60 pounds, she should drink 30 ounces of water per day, which is a little less than 6 cups per day. Pre-workout snack. Gives energy and mood for training. Should contain carbohydrates. This meal is necessary if the gap between lunch and training is more than 3 hours.
Mid-workout snack. Note: An apple, orange, banana or a cup of fresh berries for is a quick and easy snack that your child can take to gym. Dried fruits and vegetables are even more nutricious and well packed.
In case when for any reasons you will not be able to to provide your child with something, listed above, keep a few bottles of sports drink Gatorade and etc. Post-workout snack. A post-workout snack must contain a high-glycemic healthy carbohydrate to open the window of opportunity for nutrient absorption to start muscle recovery. Perfect solutions: grapes, a bagel with real-fruit jelly, and a muffin with raisins.
To learn more about rhythmimc gymnastics classes in Miami, visit www. Join us on Facebook , LinkedIn and Twitter to be aware of our latest news and updates. You are commenting using your WordPress. You are commenting using your Google account.
You are commenting using your Twitter account.
0コメント