GYMNASTICS, DANCE & CHEERLEADING - EATING FOR YOUR SPORT - Nestlé
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GYMNASTICS, DANCE
& CHEERLEADING
EATING FOR YOUR SPORT
Your sport:
Gymnastics, dance and cheerleading are highly skillful and physically
demanding sports. The frequency and intensity of training depends
on the level of the individual, but most will train a minimum of 3 hours a
week for around 3 hours at a time.
This Nutrition Advice Sheet is aimed for those who compete and train at
a recreational level. Elite athletes require different nutrition pre and post
training and/or competition strategies.
Gymnastic competitions commonly In each of these sports, the TRAINING DIET:
include a display of a pre choreographed training intensity and frequency Your nutrition requirements as a
routine or set of moves on apparatus depends on the individual with some gymnast, dancer or cheerleader
such as floor, vault, beam, bars, rings and practicing weekly and others all day, will vary depending on your training
trampoline. At the end of the display, every day. Training can consist of demands. Whatever your level, the first
a score is awarded based on a range strength, flexibility and skill work and in priority in sport is to get the basics right.
of factors which are monitored during some cases, repeated practice of skills You should aim to include all of the
the performance. This can include how or set choreographed routines. following food groups into their daily
accurately moves were performed, how A focus on good nutrition is essential to diet:
difficult the moves/routine was and how help gymnasts, dancers and cheerleaders • Fruits and vegetables – aim for a
well the presentation looked overall. achieve the ideal body composition as variety of colours
Dancing can range from the traditional well as ensuring they have adequate • Breads and cereals – pasta, rice,
styles like ball room, jazz and tap to energy to support growth and fuel bread, breakfast cereal, kumara,
more modern style such as hip hop, street training. potatoes and low fat noodles
and break dancing. Female participants are generally required • Dairy products – choose low fat
to be small and lean (low body fat varieties including milk, yoghurt and
Cheerleading involves performing
percentage) with a high power to weight cheese
routines which including aspects of
ratio. Male gymnasts and dancers tend to • Protein rich foods – including lean
dance, gymnastics and acrobatics such
be lean and heavily-muscled. meat, fish, poultry, eggs, tofu and
as tumbling, stunting and jumping. pulses
• Healthy fats – vegetable oils, nuts,
seeds and avocado
CARBOHYDRATE FAT
Carbohydrate is the main fuel you will To maintain good health it is important
need for training. Basing meals and to include some healthy fats each day
snacks on carbohydrate rich foods is including avocado, nuts, seeds, oily fish
ideal. This includes oats, grainy breads and vegetable oils. The amount of these
and crackers, pasta, rice, low fat noodles fats you need will depend on your
(e.g udon) and starchy vegetables like individual’s goals and energy
potato and kumara. requirements (i.e. how many calories/
During and after intense training sessions, kJs they need each day). Unhealthy fats
additional carbohydrate rich foods and should be avoided as much as possible.
drinks can be helpful to provide extra This includes the skin on chicken, white
fuel and help with recovery.* Suitable fat on meat, butter and fat often used in
carbohydrate rich snacks include fruit, cakes, biscuits and many takeaways.
cereal bars, sandwiches, creamed rice
and where appropriate, sports drinks.
FRUIT AND VEGETABLES
The exact portions required will depend Fruit and vegetables are essential for
on the intensity and duration of your good health and performance and you
training. should try to include them at every main
meal.
For specific guidance it is best to seek
individual advice from a Sports Dietitian or Include a range of fresh, frozen, dried
Accredited Sports Nutritionist. and canned varieties means that fruit
and vegetables are affordable and
PROTEIN convenient all year round.
several hours causing disruption to
Protein is essential to support muscular normal meal times. If you are still at
Fruit and vegetables provide a range of
growth and development as well as to school, packing a substantial snack or
vitamins, minerals, antioxidants and fibre,
assist with recovery. Including protein small meal to have after school and
which all help your body to perform at
at all your main meals and most snacks before training can be an easy way to
its best. Be creative with vegetables and
can help make sure you meet your make sure there is enough fuel available
don’t be afraid to try vegetables you
protein needs. This includes foods such for training. Some ideas include cereal
haven’t tried before - it will add interest
as lean meat, fish, chicken, eggs, pulses with low fat milk, rice or pasta salads,
to your meals and give you some variety.
(e.g. chickpeas, kidney beans, lentils frittata, sandwiches and wraps, fruit
Fruit is easy to include every day, it
and baked beans), nuts, seeds and low toast with peanut butter and sliced
makes a great addition to breakfast
fat dairy products. banana or a smoothie with low fat milk,
cereals and yoghurt.
It is especially important to include banana and MILO.
some protein in the meal or snack After training eating a small meal as
TIMING YOUR EATING
eaten after training as this will assist with soon as possible will help assist with
With all types of training, the timing of
rapid muscle repair and recovery.** recovery and refuelling.
meals and snacks is very important to
Try a smoothie or MILO made with low ensure that there is optimal fuel stored
fat milk, yoghurt and fruit or cereal with
in the muscles to meet needs before,
low fat milk or yoghurt, or trying adding
during and after training sessions.
shredded chicken, canned fish or egg
Evening training sessions may last for
to a filled roll, wrap or pita bread.
A SAMPLE ONE DAY NUTRITION PROFILE:
MEAL PLAN FOR A Rebecca Dowse
GYMNAST/DANCER/
CHEERLEADER Why do you think nutrition is
important for your sport?
BREAKFAST: Nutrition is extremely important to
• Muesli with fresh fruit and low fat me as a dancer. Maintaining a
yoghurt/milk OR healthy diet provides me with the
• Wholegrain toast with poached nutrients and energy I need to meet
training and performance demands,
eggs, tomato and spinach and a efficiently recover between sessions
glass of fruit juice OR and maintain a healthy weight.
• Hot oats and a piece of fruit or a
glass of fruit juice
If travelling, pack a combination
What are some healthy and
of fresh fruit, a milk drink or tub of
tasty foods you recommend?
yoghurt, cereal bar or a sandwich. When I am training or performing for extended
periods I always pack some dried fruit and raw
nuts to help keep my energy up. Another snack
MORNING TEA: I love to have after training is a small carton of
• Dried fruit and nuts OR chocolate milk, it not only helps with my recovery
• Low fat yoghurt or MILO with low fat but tastes great!
milk and a piece of fresh fruit
Do you have specific healthy food routines before
LUNCH: you perform?
• Wholegrain bread roll or wholemeal Prior to performing I ensure I eat well balanced meals and stay hydrated. On the
wrap filled with hummus, lean actual day I try to have a main meal several hours prior and a small snack closer to
meat/canned fish and salad the performance. I do this to avoid any adverse effects which can be caused by the
ingredients OR process of digestion and simultaneously maintain my energy stores. After training is a
• Pasta/rice with tuna and vegetables small carton of chocolate milk, it not only helps with my recovery but tastes great!
Add a piece of fruit and/or low fat
yoghurt to each option
KEY FOODS FOR A KEY FOODS FOR A
GYMNAST’S/DANCER’S/ GYMNAST’S/DANCER’S/
PRE AFTERNOON TRAINING: CHEERLEADER’S PANTRY CHEERLEADER’S
Suitable examples include wholegrain FRIDGE/FREEZER
bread sandwiches, fruit toast ✓ Pasta and couscous
with peanut butter and banana ✓ Rice ✓ Lean meat, chicken
smoothies, muesli bars or fruit ✓ Fresh and frozen fish
✓ Wholegrain bread, English
muffins, rolls, crumpets ✓ Low fat yoghurt
DURING TRAINING ✓ Fruit toast ✓ Cottage cheese
Drink a bottle of water. Sports drinks ✓ Hummus
✓ Low fat noodles (e.g. udon)
may be necessary if training is intense
✓ Natural muesli ✓ Low fat milk
and lasts for 60-90 minutes of training
or longer ✓ UNCLE TOBYS Rolled Oats ✓ Edam cheese
✓ Wholegrain breakfast cereal ✓ Fresh and frozen vegetables
DINNER: ✓ Wholegrain crackers ✓ Fresh and frozen fruit
(helpful to aim to have
AFTER COMPETITION equal to a pot (150g) of low fat yogurt,
It is important to have a carbohydrate a cup of low fat milk or 2 small slices of
COMPETITION DAY and protein rich meal or snack along with cheese (40g).
EATING fluid as soon as practical after an event As well as calcium, vitamin D
to help with recovery and rehydration. is important to assist with bone
Some ideas include fruit bread with development. Vitamin D is made in
PRE EVENT jam or honey, a fruit smoothie, low fat the body when the skin is exposed to
A low fat, carbohydrate rich meal is milk with MILO or a tuna/chicken wrap. sunlight. Getting outside every day
ideal 1-4 hours before your competition Sports drinks can be helpful at this time to for 15 minutes when the sun is out is
starts. The specific timing of this meal will provide carbohydrate and fluids at the important to obtain Vitamin D intake
depend on how you feel. It is important same time. (outside of burning times).
to trial different meals and snacks during
training sessions to find out what works SPECIAL ISSUES AND • Gymnastics, dance and cheerleading
best, it is not advisable to try something REQUIREMENTS FOR are sports where weight, size and
new on the day of a competition. GYMNASTS/DANCERS/ shape are of great importance.
CHEERLEADING: Unfortunately this may mean that
• Low iron stores can be a problem those involved in these sports feel
PRE COMPETITION MEALS for some female’s who participate pressured to control the amount they
IDEAS INCLUDE: in these sports. This is a particularly eat. This places them at an increased
important issue for those who have risk of developing disordered eating
✓ Bowl of cereal, low fat milk, yogurt high training loads, avoid or eat very patterns and behaviours. It is ideal to
and fresh fruit little red meat or those who may encourage healthy eating practices
✓ Smoothie with banana, berries, try and restrict the amount of food from very early on at home and at
low fat milk, yoghurt, oats and (or total kJ) they eat as a way of school. For young gymnasts and
honey controlling their weight. dancers, optimal nutrition is needed
✓ Scrambled eggs on toast and a to ensure growth needs as well as
Females are at a greater risk of low iron
piece of fruit
stores than males due to menstruation. performance needs are met. Therefore
Being low in iron can compromise if an athlete’s eating behaviours
DURING COMPETITION performance and increase the appears to become too restrictive
As competitions may last for the majority duration of illness. Low iron stores or obsessive, seeking individual
of the day and run over several meal should be diagnosed by a GP with a advice and guidance from a doctor
times, taking a variety of snacks and blood test, and monitored regularly. or dietitian as soon as possible is
small meals along to the venue works See Iron Nutrition Advice Sheet for recommended.
well. If there are small breaks between more information. * Louise Burke et al, 2011. Carbohydrates for training
competitions light snacks like cereal
Dietary calcium plays an important and competition, Journal of Sports Sciences
bars, liquid breakfast drinks, fruit and
role in promoting bone mineral **Stuart M Phillips et al. (2011). Dietary protein for
low fat yoghurt are ideal. If there are athletes: From requirements to optimum adaptation.
development. It is important for
larger breaks during the day, taking Journal of Sport Sciences.
gymnasts and dancers to include at
sandwiches, wraps, frittata or a rice/
least 3 servings of calcium rich foods
pasta/couscous/potato salad might be
in their diet every day. One serving is
more suitable.
KUMARA AND SMOKED CHICKEN ANALYSIS per serve
Serves 4
• Preheat oven to 200˚C. Energy (kJ) 1368
2 large kumara, peeled and cut into Carbohydrate (g) 20
large chunks • Toss the chunks of kumara in half the
Wholegrain Dressing. Protein (g) 19
1 qty Wholegrain Dressing
Fat (g) 19
300g smoked chicken, skin removed •Place the kumara chunks on a baking
130g mixed salad leaves tray lined with baking paper and cook
1 cup basil leaves, torn for 20 minutes until soft to touch.
1 small cucumber, sliced
• Slice the smoked chicken. Toss chicken,
kumara, salad leaves, basil, and
WHOLEGRAIN DRESSING cucumber in a large bowl with the
1/4 cup olive oil remaining dressing before serving.
2 tbsp red wine vinegar
1 tsp MAGGI Garlic Stock Powder
1 tsp wholegrain mustard
Combine ingredients in a small bowl and mix
well, or shake vigorously in a screw-top jar.
This recipe is from the Fit Food Fast cookbook. For more recipes visit www.tastyrecipes.co.nz.
By Nutritionist Claire Turnbull - www.claireturnbull.co.nz
For more information and to obtain further copies
of any of the Eating for Your Sport Nutrition Advice
sheets, visit www.nutrition.nestle.co.nz
or www.mish.org.nz
© Nestlé New Zealand Limited &
AUT Millennium Institute. Issued September 2014
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