#003 Fuel Like a Champion: Nutrition Tips for Gymnasts

Gymnastics is brutal. It demands strength, precision, and guts. But too many gymnasts are held back by a hidden enemy: underfueling. Social media guru and nutrition expert Kerry (@thegymnastard) knows this firsthand. As a former gymnast, she battled constant injuries—broken bones, sprained ankles, you name it—and felt drained despite grueling training. The culprit? Not enough food. Now, she’s on a mission to help gymnasts and coaches fuel smart and stay strong.

The Silent Saboteur: Underfueling

Kerry’s story isn’t unique. Up to 75% of high-level gymnasts are underfueled, leading to Relative Energy Deficiency in Sport (RED-S). This means fatigue, mental blocks, poor sleep, and injuries like fractures. “Feeling sore and tired all the time isn’t normal,” Kerry warns. “It’s a red flag your body’s starving for energy.” For a 13-year-old Level 8 gymnast, that could mean needing 3,300 calories and 450 grams of carbs daily—way more than their friends at school.

Ditch the Myths, Embrace the Fuel

Forget the old-school idea that “smaller is better” or carbs are evil. “Being skinny doesn’t make you a better gymnast,” Kerry says. “Food does.” Simple carbs like sports drinks or fruit snacks during practice can keep you sharp after the two-hour mark, when energy and focus tank. Not hungry mid-workout? Start small with Gatorade or pretzels. Your stomach can learn to handle it.

Game-Changing Nutrition Hacks

Kerry’s tips are simple but powerful:

1. Eat Breakfast: It’s your energy kickstarter, even if you train later. Skip it, and you’re playing catch-up all day.

2. Snack Mid-Practice: Grab quick carbs like applesauce pouches to power through long sessions.

3. Pre-Workout Fuel: A snack or second lunch before practice keeps you strong, especially for afternoon workouts.

4. Spot Red Flags: Coaches, watch for fatigue, injuries, or mental blocks. These scream “feed me better!”

Fuel for Today, Strength for Tomorrow

At Wolf Wear, we’re all about helping gymnasts crush it safely. Nutrition isn’t just about the next meet—it’s about building bodies that last. Whether you’re a preteen optional or a college athlete, the basics work: balanced meals, consistent snacks, and enough food to match your training. Kerry’s advice? Start early and get help from a nutrition pro to take your performance to the next level.

Ready to fuel like a champion? Follow @thegymnastard for more game-changing tips, and gear up at WolfWearGrips.com to dominate the gym.