We are very fortunate to have Shay Grogan provide answers to your gymnastics focused health and wellness questions each month. The following questions were submitted last month by parents of competitive gymnasts.

Question #1: For kids with a sweet tooth, what is a good post practice snack while waiting for dinner?

Most kids have a sweet tooth, adults too for that matter. This is linked back to ancient times, when food was not so readily available. You see, our bodies are conditioned to crave quick energy, especially when our systems are depleted. When a gymnast comes out of a 3 to 4-hour practice, the glucose (sugars) in her bloodstream and glycogen stored in her muscles and liver are diminished. Her body is hungry for a rapid resupply of sugars and thereby something sweet. This is the perfect time for nature’s candy…. fruit! Along with your child’s serving of fruit, include a source of protein and healthy fats so as to avoid shooting blood sugar levels too high. Here are some examples of perfect post-workout snacks: a banana with peanut or almond butter, a handful of mixed berries with a handful of pumpkin seeds, an apple and a string cheese; or a clementine and a hard-boiled egg. Mix and match. Enjoy!

Question #2: Does weight really matter in a gymnast? 

The weight of any athlete matters only in so much as her ratio to strength. In the big picture what really matters is that a gymnast must be strong enough to handle her body size. The physical demands of gymnastics are incredible and in order to safely perform skills day in and day out, practice after practice, meet after meet, a gymnast must have the strength necessary to cushion her joints on landings, swing around a bar, and fly through the air with ease. More weight requires more conditioning. If your daughter can meet the conditioning expectations of her program and practices without chronic injury, her weight on a scale should not be an issue.  

Question #3: How do you build healthy eating habits without creating body-image issues? 

This is a great and important question. In my professional opinion, when building healthy eating habits, the focus should be on making good choices. Emphasize the importance of adding whole, healthy foods, such as fruits, vegetables, and lean proteins to your child’s daily diet and don’t worry about the occasional treat. You have a choice to say “no, you can’t have that candy bar” or “yes, I brought you a banana and some cashews”. Focusing on the good will help to crowd out the bad. When you take out the negative association, you generally get better results and remove space for body image issues. This is about enhancing your strength and fitness goals after all, not about how you look.

Shay provides individual health and nutrition counseling to children and adults. If you're seeking nutrition guidance, contact her directly at: shaygrogannutrition@gmail.com