The Gymnastics Kitchen With Betsy: Energy Foods For The Tired Gymnast – FloGymnastics

Ever feel like you have done all of the conditioning in the worldand yet youstillcan't seem to make it through your floor routine? Are you feeling tired after only one hour of your four-hour practice?

The problem may not be in your conditioning regime but ratherin the foods that you are eating --orNOT eating.

Here are various different reasons that could contribute to a lack of energy:

Gymnasts need tomake sure they are getting enough magnesium in their diets through foods such asavocados, yogurt,spinach, nuts, and seeds. Add a spinach salad to your meal plan and top with seeds and avocados for a magnesium-rich meal.

If you are feelingfatigued, try to up your intake of foods rich in vitamin B12. Some great sources of B12 are organic, grass-fed meats;chicken and eggs;wild fish; and...ewww, yuck...liver! Think like a stone-age cavewoman and return to your meat-eating ways if you are always tired during practice!

A great way to get B12 into your diet is by eating eggs and chicken for breakfast. Try twoegg whites and onewhole eggscrambled with 3 ounces of shredded grilled chicken. Scramble inmagnesium and fiber-rich spinach for a delicious breakfast omelet.

Often in my nutrition seminars, I get many questions regarding the extra supplementation of vitamin B12 shots. Many times if athletes aren't getting or absorbing enough B12they will supplement through these shots. As a sports nutritionist, I always recommend that you ask your doctor before adding any supplements not found in "regular food" to your diets.

Iodine helps our glands function, which directly effects our energy and metabolism.It's also important for skin and brain health.Some foods rich in iodine are egg yolks, dried prunes, andwild fish such astuna and halibut as well asplants from the sea, including seaweed (nori, kombu, and wakame).Sushi, anyone?

In addition,complex carbohydrates (such asoatmeal, brown rice, quinoa,and sweet potatoes)help with energy production andkeepblood sugar stable.

Chia seeds: This ancient food is defined as "strength" in the Mayan language. Add to salads andgreen shakesor crunch on these powerful seeds filled with iodine, magnesium,fiber, and essential fatty acids.

Seaweed:It's rich in vitamins and minerals thatare non-toxic, non-GMO, and "organic" naturally. Try out seaweed salad andseaweed chipsor eat sushi rolls that are wrapped in nori! I have yet to meet a gymnast who doesn't like sushi with her gal pals!

Pineapple: My favorite energy food of the bunch. Pineapple is filled with magnesium anddigestive and anti-inflammatory compounds. What gymnast doesn't want energy, great digestion, and help for her sore muscles? Pineapple is a gymnast essential! Add it to fruit salads andsmoothies or eat plain for a delicious pre-workout snack!

Betsy McNally-Laouar is a personal fitness and gymnastics trainer certified in Sports Nutrition. She works with gymnasts all around the country online and through camps. If you need more help with gymnastics recipes, meal plans and fitness, check out her website,www.betsymcnally.comand email her at coach@betsymcnally.com or her Facebook page Betsy McNally Laouar Gymnastics Nutrition and Fitness Specialist

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The Gymnastics Kitchen With Betsy: Energy Foods For The Tired Gymnast - FloGymnastics