3 Tips for a Healthy Gymnast

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As you may know competitive gymnasts do many hours a week of training depending on the level they are in. Some families travel long distances to be able to get the training they want their child to receive. With lots of hours of training it can take a toll on an athletes body and it is very important that we focus on making sure these athletes stay healthy in the best of our ability. Here are some easy ways to be able to focus on that:

  1. Protein
  2. Vitamins
  3. Recovery

Now some of you may thinking, “I don’t have time for that.”. However there are some easy ways to be able to do these things.

Protein

Kids

Protein is a great way to be able to build muscle and keep that athletes muscles healthy. Protein helps fuel the body as well. Without enough protein your muscles will start breaking down and creating unhealthy tissue. This is very important after a intense workout. Some easy and tasty way to be able to focus on this is using a protein drink. However, it is very important that you use protein for the child age. For example my  son uses a protein powder called OLLY Kids Protein Powder, Plant-Based Protein, Chipper Chocolate, 16.7oz (15 Servings) . This is a powder that I mix in milk for my kids every morning, I started using this when my son turned two because he wasn’t eating like he was suppose to and was a very active kid that burned a lot of energy. Instead of doing the 2 scoops I gave him 1 scoop until he turned 4 years old.

Another protein drink that is really good and you don’t have to mix yourself is Orgain Organic Kids Protein Nutritional Shake, Chocolate – Great for Breakfast & Snacks, 21 Vitamins & Minerals, 10 Fruits & Vegetables, Gluten Free, Soy Free, Kosher, Non-GMO, 8.25 Ounce, 12 Count

The kids say it taste amazing, and reading the label it shows it is organic and very good for them. This is nice and easy for them to take to practice. It also developed by a group of doctors.

Teenage Girls

Once they are a teenager their bodies are going to need a little more, than just a kids protein powered. Its very important you pick a more natural one and one of the ones that has excellent reviews and taste great is  Grass Fed Whey Protein Chocolate 2lb – 100% Pure and Natural – 2 lb/24 Servings – 24g Protein – Cold Processed Undenatured – Non-GMO – rBGH-Free – High Quality from Happy Healthy Cows USA

Vitamins

Daily

Now lets start with a daily vitamin. Every athlete should be taking a daily vitamin. Now my kids love Daily Organic Gummy Kids Multivitamin: Biotin, Vitamin C, D3, E, B12, A, Omega 3 Fish Oil, Zinc, Selenium, Niacin, Iodine, Choline, Methylfolate, Thiamine by SmartyPants (120 Count, 30 Day Supply)

They are gummies and are organic. They do not have the added sugar on top that others have and they are made very natural.

Once your daughter get to be a teenager she will need something a little bit better and Smarty Pants offers Daily Gummy Multivitamin Teen Girl: Biotin, Vitamin C, D3, E, B12, A, Omega 3 Fish Oil DHA/EPA, Zinc, Iodine, Choline, Folate (Methylfolate) by Smartypants (120 Count, 30 Day Supply)Packaging May Vary

I have never tried this one, however I really do like this brand. When I tried the Olly brand with my kids they would get stale really fast and they were hard to chew, so that was when I tried the Smarty Pants brand.

Glucosamine and Chondroitin

Now the protein powder has some vitamins and the daily has many more, but you need something a little more for their joints. There is a lot of impact on these little girls bodies and it can take a toll on there joints. So having the right Vitamins for the joints are very important. Now this is recommended for when hey become teenagers and the best brand to get is Joint Juice Supplement – Glucosamine and Chondroitin – 30 pack. – 8 oz.. bottles

Cran Pomegranate is one of the best tasting ones and it taste just like juice. A case will last one person a month and once you are consistent you can go to every other day if you don’t want to be buying it all the time.

Recovery

All of the vitamins and proteins help with recovery, however it will not work unless the muscle tissue is healthy to be able to absorb these nutrients into the muscles and ligaments. So one way you can do that is by massage.

Now not everyone has time to go get an hour massage and if you do it is very important to get a sports massage therapist. However, there is a faster way to be able to keep the muscle tissue happy and healthy. A Foam Roller, (which we will be doing a tutorial on how to foam roll the right way in the very near future) that is very reasonable, however being educated on this very important to get the most out of it.

The Original Body Roller – High Density Foam Roller Massager for Deep Tissue Massage of The Back and Leg Muscles – Self Myofascial Release of Painful Trigger Point Muscle Adhesions – 13″ Orange

Another great tool is a Massage Gun Deep Tissue Theragun Cordless Massager Gun Device 6 Speeds Professional Comfortable Deep Percussion Relieve Muscle Soreness Stiffness Handheld 2019 Version 6Hrs Working Therapy Gun . This massage gun is great for a teenage athlete to use themselves or a parent to use on a younger athlete. It helps break through the tight muscle tissues, to help bring in blood flow to heal the area that was breaking down.

Now I hope this helped you guys understand and help educate you on how to keep your gymnast health. As you need to remember I am not a dietitian and I am hotly giving you recommendations and what and worked best for me, my athletes and my kids. If you have any questions please comment below. Thank you

 

References

https://en.wikipedia.org/wiki/Protein_(nutrient)

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