As in other sports, those who practice rhythmic gymnastics need a very well-nourished diet that allows them to exploit all the capabilities of their body. Rhythmic gymnastics is a sports activity. Basically it is a performance in which different objects such as strings, rings, balls or ribbons are used, accompanied by music. This discipline is recognized for its beauty, since it is an amalgam between sport and art, for its relationship with dance. As in any sports field, practitioners of this sport require an appropriate physical training. Also a food that, in addition to being healthy, allows them to make the most of training, prevent injuries and extend their sports career.
If you perform as a gymnast or it is a sport that you would like to practice, take advantage of this information as we will present the bases of a diet suitable for the requirements of rhythmic gymnastics.
Physical Requirements of a Rhythmic Gymnast
Due to the confluence of different abilities and skills in the practice of rhythmic gymnastics, it is necessary to develop diverse physical conditions such as:
- Cardiovascular resistance
“Due to the dynamics of their training and performance, gymnasts must strengthen both arms and legs, in addition to adjusting their body fat”.
Individual Energy Expenditure
Your energy expenditure depends on your training. That is, the amount of time you spend on it, as well as the intensity of the exercise. Therefore, we have to clarify that the diet must be individualized. Unique for you according to your needs. Therefore, the recommendations that we will give you are based on general principles, which you must adapt according to what your body requires. You must have nutritional advice from a specialist.
First, remember that the main physical fuel is carbohydrates or carbohydrates, so their consumption is unavoidable. In that sense, you should consume them in sufficient quantities, well distributed and preferably those with the lowest glycemic index. However, the fact that carbohydrates are a vital element of nutrition does not mean that it is the only important nutritional group. Proteins and fats are also necessary. The ratio between these three food groups should be 40% for carbohydrates, 30% for proteins and 30% for fats.
The Diet used in Rhythmic Gymnastics
In addition to the need to consider what you eat, it is also important when you eat it. What you consume before and after each practice will influence both your sports performance and your health, in general. It is recommended that you feed two or three hours before starting your training or participate in a competition. You should also remember to comply with a daily regimen of 3 main meals and two or three snacks between meals.
A key rule is that you avoid simple carbohydrates, which are those that come from sugars and refined flours. These activate insulin, fat storage and inflammation. With this, you increase the risk of suffering an injury. On the other hand, you must pay close attention to how you consume fats, because they can generate a feeling of heaviness. This as a result of being digested very slowly. In the same way, foods with high fiber content could cause gas or gastrointestinal discomfort. Finally, try to acquire the habit of hydrating yourself, even if you do not feel thirsty. In this regard, you should keep in mind that the environment you are in will make you require more or less water. To the extent that there is more heat and humidity, more water you will need.
Below, we will show you a list of the foods that should be the basis of your diet for rhythmic gymnastics:
- Fruits and vegetables in abundance.
- Complex carbohydrates, whole grain and whole grains.
- Dairy, preferably skimmed.
- Lean proteins, both those of animal and vegetable origin.
- Favorable fats such as olive oil, nuts and avocado. Although they are “favorable”, their consumption should not be excessive.
- Avoid refined sugars and flours.
As we indicated at the beginning, these are general rules that do not substitute the advice of a sports nutritionist. If you want to follow a competitive diet for this discipline, go to a professional. He is the one who can give you the particular recommendations based on your individual requirements.
Those who train in the morning should avoid at all costs starting their routine fasting. When you exercise you spend energy and that source comes from carbohydrates. That means that, if you have not given your body the fuel that allows it to work and you start training, you are going to spend something that you do not have. As a result, fatigue will appear. On the other hand, during the exercise there is a phenomenon that consists in the destruction of proteins (it is known as muscle catabolism). Therefore, it is important that you stop that protein annihilation. You only get this by ingesting new proteins, which can be skimmed milk, eggs, salmon, nuts, etc.
Finally, it is recommended that you supplement your diet with the consumption of supplements such as Omega 3 that will help prevent injuries, as they regenerate muscle fibers.
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