After all your hours of training, you want your gymnastics meet to go as well as possible. Eating properly just prior to the start of competition can give you the energy you need to do your absolute best. Although each gymnast’s particular needs are different, a few dietary guidelines can help you make wise choices.

Energy Sources

Gymnastics routines are quite short, ranging from six to 150 seconds. These short routines require a great deal of energy. For anaerobic exercises like gymnastics routines, your body’s primary energy source is carbohydrates. The goal in your diet plan is to ensure that you start the competition with enough carbohydrates in your body and that you replenish the carbohydrates lost during your routines.


One to four hours before the competition starts, eat a carbohydrate-rich meal so that you don’t feel hungry during the meet and so that you have enough energy to perform well. Your body’s supply of glycogen -- a stored form of energy -- is lowest in the morning, so it’s important to restore your energy supply, particularly for competitions that start early in the day. If your meet starts in the morning, you can eat some cereal with low-fat milk and fruit or a muffin with low-fat fruit yogurt. You can have a smoothie with fresh fruit and milk if you’re running short on time. If your meet starts later in the day, try eating a chicken sandwich or some pasta with tomato sauce. When making your food choices, avoid high-fiber and high-fat foods. These foods take longer to digest and can upset your stomach during the meet.


Eat a snack before the competition. Soda crackers make a good choice because they contain carbohydrates and are easy to digest. If your meet lasts several hours, you can eat a small snack in between events, but don’t eat right before you perform your routines. Allow at least 15 minutes between eating a snack and competing. Good choices for snacks during a competition are orange slices or granola bars.


Stay hydrated for the competition by drinking water with your pre-meet meal and snack. Carry a water bottle with you during the competition and take sips between your events. However, right before a routine, resist the temptation to take a couple sips of water. The water sloshing around in your stomach can be distracting. If you prefer, you can replace the plain water with a sports drink. Choose a sports drink that has between 15 and 18 grams of carbs per cup. If it has more than that, it might upset your stomach.


The food you eat on the day of competition cannot make up for nutritional deficiencies from your normal diet. As you train, eat a well-balanced diet with a variety of grains, proteins, fruits, vegetables and fats. On the day of competition, don’t try a new food for the first time. You don’t want an unfamiliar food to give you stomach cramps during the meet. Give your competition diet plan a test drive during your training. If you have to travel for your meet, pack any specific foods you know you love, such as a particular type of granola bar or sports drink.