snacks are better than larger less frequent meals,
even when the total energy and nutrient content
of the meals is similar.
Fluid consumption should be constant to
maintain optimal hydration status. Both water
and sports beverages are appropriate for gym-
nasts. Avoidance of thirst is important, since
the thirst sensation does not occur until there
has been a significant lowering of total body
water (Harkins et al. 1993). Returning the body
to normal hydration after this occurs is time
consuming, and may interfere with a normal
training schedule.
Precompetition/pretraining eating
The two main goals for the precompetition/pre-
training eating (PCPTE) include the provision of
energy to see the athlete through a significant
portion of the PCPTE, and sufficient fluid to
assure optimally hydrated muscles. The PCPTE
is not a time to experiment with untried eating
regimens or new foods. In general, the PCPTE
should focus on providing starch-based carbohy-
drates (bread, pasta, rice, etc.) and fluids. Provi-
sion of a nutritionally balanced meal should not
be a major concern at this time, especially if
nutritious foods are commonly consumed
during other times.
There should be adequate opportunity for
gastric emptying before the initiation of exercise.
Because fats cause a delay in gastric emptying,
fat intake for the PCPTE should be kept as low as
possible. If the meal consumed is large, it should
be completed 3.5–4.0 h prior to the initiation
of the PCPTE. Small meals can be completed
2.0–3.0 h before exercise. Light carbohydrate
snack (crackers, etc.) may be consumed within
1 h of exercise, but solid foods should always be
consumed with fluids (Harkins et al. 1993).
Athletes with nervous stomachs may not toler-
ate solid food well before competition, yet they
still require energy to fuel the activity. One possi-
ble solution for this group is to consume large
amounts of carbohydrate the day before the
competition, and consume only small periodic
snacks with fluids on the day of competition.
604 sport-specific nutrition
Fluid consumption should be sufficient before
the PCPTE to produce clear urine. The usual rec-
ommendation is the consumption of 235–470 ml
of fluid 2 h before the PCPTE, followed by 115–
235 ml of fluid immediately before the PCPTE
(Burke 1996; O’Connor 1996).Eating during competition/practice
Gymnasts require some source of energy during
training and competition. Two main strategies
may be tried during training. One strategy is
to consume a sports beverage that contains
carbohydrate energy throughout the practice.
Consumption of approximately 115–235 ml
of beverage every 15–20 min is the generally
accepted recommendation (American College of
Sports Medicine 1996), but the amount should be
adjusted by the size of the gymnast and environ-
mental heat and humidity. It is important to
avoid drinking a great deal all at one time, since
that may cause difficulties with training. Instead,
the gymnast must become accustomed to
sipping on the beverage periodically. Another
strategy is to consume water (115–235 ml of
water every 15–20 min), and take a brief (10 min)
snack break 2.5–3.0 h after the initiation of prac-
tice. A snack may include several crackers and
some sports beverage, or several bites of a bagel
with some sports beverage. The goal is to assure
that blood glucose is maintained.
During gymnastics competition, it is not
reasonable to assume that the gymnast will be
able to take a snack break. Therefore, gymnasts
should periodically sip small amounts of sports
beverage between events throughout the compe-
tition (115–235 ml every 15–20 min when possi-
ble; O’Connor 1996). Since this is the only logical
technique to be following during competition,
gymnasts should consider this the best technique
to follow during practice, so as to become well
practiced in this consumption pattern.Postcompetition/postpractice eating
Muscles are very receptive to replacing glycogen
within the first hour following strenuous activity.