We are cheering for 22-year-old gymnast, Dipa Karmakar, who became the first Indian to make the cut for the individual vault finals this year at the Rio Olympics. It takes a lot of dedication and perseverance to be a part of these games at such a HUGE level. And along with that, diet and nutrition also form an integral part of the preparation to compete at the Olympics. The body requires the right kind of fuel to endure challenges – physical, mental and emotional. We were curious to know what these Olympian gymnasts are eating to compete at the global level! Here’s their diet, decoded. And yes, it’s hardcore!
A balanced diet:
“It’s important to maintain the right amount of calories and meet the needs of the body. Each person’s food needs can be different and vary in quantity, but it’s essential to consume enough food to keep you fuelled through training and avoid any health issues such as lethargy, weakness or osteoporosis,” says nutritionist Disha Jhaveri Shah.
All the meals are designed according to the training frequency, duration and intensity of the workout thus ensuring regular intervals between training and meal time. The diet includes a minimum of three meals a day along with two to three mini-snacks, which could be eaten pre or post workout.
Carbohydrates
Carbohydrates are macronutrients that are essential to maintain energy levels to an optimum. They are stored in the muscles as glycogen and used up during power workouts. Thus, carbs make for approximately 50 to 60 percent of a gymnast’s diet.
Fats
Fats are important as they provide the body with energy and also help the nutrients pass through the bloodstream so the body can absorb them. Fatty acids help brain development and, manage inflammation and blood clotting. A healthy diet is incomplete without fats. Thus 20 percent of their balanced meal needs to include fats.
Proteins
Proteins are very important as they helps repair the tissues and initiate muscle recovery, which is caused by extensive exercise and workouts. Their diet includes approximately 20 percent of proteins, which means dairy products, meat and peanut butter are all generously included in their meals.
Supplements
The high intensity workout and exercise routine of gymnasts requires an extra dose of supplements to support their regime. High-quality vitamin and mineral supplements ensure they get the required nutrition. Some athletes also include Omega 3 capsules along with proteolytic enzyme capsule in their diet, which help reduce inflammation.
