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Sample Diets for Gymnasts

 

 

DAY 1

BREAKFAST - 1 orange
1 boiled egg
1oz/30g wholemeal bread
2tsp low-fat spread

LUNCH - 3oz/90g tuna fish
Salad of lettuce, onions and 1 tomato
2 celery sticks
1oz/30g beetroot
2tsp salad cream
2 crisp breads
1 apple

DINNER - 3oz/90g chicken without skin cook in casserole with
3oz/90g carrots
4oz/120g onions
2oz/60g parsnips
3oz/90g turnips
3oz/90g jacket potato
4oz/120g cooked green vegetables
1 pear

DAY 2

BREAKFAST - Half grapefruit
1oz/30g bran cereal
2.5 fl oz/75ml natural yoghurt

LUNCH - 3oz/90g lean ham
3oz/90g mixed bean salad (red/haricot/chick/butter)
1tsp chopped parsley
2oz/60g chopped onions
Salad of lettuce, 1 tomato, cucumber and celery
2tsp vegetable oil
1 medium slice melon

DINNER - Vegetable soup using 1 stock cube, and 6oz/180g
celery, onion and carrot
4oz/120g white fish cooked with 4floz/120g skimmed
milk, thickened with 1tsp cornflour and parsley
4oz/120g green beans
1tsp margarine
1 baked apple

DAY 3

BREAKFAST - 4oz/120ml unsweetened orange or grapefruit juice
2oz/60g drained sardines
1oz/30g brown bread
2tsp low-fat spread
1 tomato

LUNCH - 4oz/120g cottage cheese
2 crisp bread
Salad of 1 tomato, celery, cucumber, grated carrot
shredded cabbage, onion and red pepper
2tsp low-fat spread/cheese
1 banana

DINNER - 3oz/90g sautéed onion in 2tsp vegetable oil with
3oz/90g liver and sauté for 7 minutes
3oz/90g cooked brown rice
4oz/120g spinach
1 tomato
4oz/120g mushrooms
4oz/120g fresh fruit salad
2.5oz/75ml natural yoghurt

DAY

BREAKFAST - 4oz/120g grapes
1 scrambled egg
1 tomato
1oz/30g brown bread
2tsp low-fat spread

LUNCH - Macaroni cheese made with 3oz/90g cooked macaroni
2oz/60g grated cheese mixed with
3oz/90g mushrooms and
3oz/90g cauliflower
2floz/50ml skimmed milk
Serve with salad
1 orange

DINNER - 4oz/120g mackerel, canned or fresh
3oz/90g potato
3oz/90g peas
3oz/90g carrots
1 apple

DAY 5

BREAKFAST - 3oz/90g stewed prunes with their juice
1.5/45g muesli
5fl oz/150ml natural yoghurt

LUNCH - 3oz/90g baked beans
1 egg (not fried)
1oz/30g brown bread
2tsp low-fat spread
Salad of grated cabbage, onion, carrot, celery and pepper
4oz/120g pineapple

DINNER - 4oz/120g salmon, fresh or canned
Cucumber
2oz/60g corn on the cob
2oz/60g green beans
2oz/60g pepper
2tsp low-fat spread
1 orange

DAY 6

BREAKFAST - Half grapefruit
1 poached egg
1 tomato
3oz/90g mushrooms
1oz/30g wholemeal bread
2tsp low-fat spread

LUNCH - 3oz/90g jacket potato filled with
3oz/90g shrimps
Chopped parsley
2tsp low calorie salad cream
Salad of lettuce, celery, cucumber, pepper, onion
1 pear

DINNER - 4oz/120g cooked turkey without skin
3oz/90g cooked pasta mixed with
2oz/60g cooked peas
2oz/60g cooked celery
1tbsp chopped chives or spring onion
1tsp vegetable oil
4oz/120g spinach
5oz/120 blackcurrants
2.5fl oz/75ml natural yoghurt

DAY 7

BREAKFAST - 4oz/120g pineapple
1oz/30g porridge
5fl oz/120ml skimmed milk
2tsp honey

LUNCH - 3oz/90g lean beef
3oz/90g baked jacket potato
2tsp low-fat spread
4oz/120g spring greens
3oz/90g carrots
3oz/90g boiled parsnips
5oz/150g strawberries
2.5fl oz/75ml natural yoghurt

DINNER - 3oz/90g canned drained pilchards
Mixed salad of lettuce, tomato, celery
cucumber and peppers
3 crisp breads
2tsp low-fat cheese
4oz/120g plums

If you can't eat lunch at home, you can prepare meals beforehand and take them out with you.

TAKE OUT - 2oz/60g low-fat cheese
2oz/60g brown bread roll
Mixed salad
2tsp low-fat mayonnaise
1 orange
TAKE OUT - 2oz/60g large bread roll and fill with
Mixed salad
2tsp low-fat salad cream
Other product (shrimp, ham or egg)

This is a sample menu for just one week. Try to invent similar meals for a whole month to start you off, and then mix up the meals you have tried already with new ones for subsequent months

 

 

Nutrition

Eating Disorders Preventing Eating Disorders Proteins, Fats and Carbs Competition Diet Fast Foods Sample Diets

Frequently Asked Questions About Gymnastics

Part 1 Part 2

 

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