One cannot help but admire the figures of young girls who are engaged in rhythmic gymnastics. Thin, graceful, thin-boned - they attract the attention of men and women. However, in order to gain such a figure, one must adhere to a very strict nutrition plan, which is commonly called the diet for rhythmic gymnasts. It is aimed not only at gaining a figure and preventing the gain of extra pounds, but also at proper nutrition, during which the body receives all the necessary nutrients that can maintain the body at the proper level even after exhausting long-term training. This article will talk about which diet is the most popular among gymnasts and how not to cross the thin line between inadequate and proper nutrition.
The essence of diet
In pursuit of a beautiful figure, one fact should not be forgotten - gymnastics is a sport, and professional athletes must adhere to proper and balanced nutrition so that they can not only develop harmoniously, but also have the strength to exercise. The diet in the diet of rhythmic gymnasts is extremely important, since it often depends on it whether a girl can set a new record.
In addition, the main objectives for such food are the following dogmas.
- Weight support for gymnasts (45-50 kilograms).
- The daily menu should be filled with ingredients that contain a large amount of nutrients, but at the same time they should not affect the body weight.
- The percentage of fat in the body should be at a minimum.
- The percentage of muscle mass should be relatively small, so as not to affect the flexibility and grace of girls, and not to interfere with their energetic movement.
In fact, the diet of gymnasts is suitable for weight loss quite well, even despite the fact that you need to use 4 meals a day.
Allowed Products
Now let's talk about which products are allowed to be used in the diet of gymnasts. There are few of them, so they are usually divided into several groups:
- Sour-milk products with a very low fat content or generally fat-free.
- Fresh vegetables, fruits, herbs and berries. They do not even cook them, but only use them raw, with the exception of rare exceptions.
- Low-fat varieties of fish and meat, such as chicken or turkey fillet.
- Also, on a gymnast's diet, it is required to be very careful about the fluid used during the day. Basically, they stop at melt or table water, extracts from dogrose without sugar and natural freshly squeezed juices.
- A variety of cereals, but barley, buckwheat and oatmeal are best suited.
Prohibited Products
The following products should be completely excluded from the diet of gymnasts if the girls want to maintain a beautiful figure. These include:
- Alcoholic drinks.
- Fatty meats.
- Foods that are high in preservatives, such as chips, ketchups, store yoghurts, canned foods, and other processed foods.
- Pickles and other products that contain a large amount of salt, as they lead to a delay in the body's fluid, which leads to the appearance of extra pounds.
- Any pasta and bakery products.
First of all, the gymnasts โdiet should be based on protein food, not carbohydrate, so the vast majority of products simply can not be consumed.
Diet
Such sports diets are primarily built on a fairly strict time limit for eating. It is required to adhere to four meals a day so that you do not experience hunger during the day. Food should be balanced, but portions should be small enough.
Approximate daily mode:
- Breakfast from 7:30 to 8:00.
- Snack from 11:00 to 11:30.
- Lunch from 14:30 to 15:30.
- Dinner can take place at any time (even after 18:00), but you canโt eat at least 2 hours before bedtime.
Such time frames are rather arbitrary, but itโs better to set up the body so that it receives food at the same time.
Menu Building Rules
In order to properly use the diet of gymnasts, you need to be very careful about drawing up a daily menu. Each meal is aimed at obtaining certain substances.
- During breakfast, priority is given to carbohydrates, so that girls get enough energy for complex workouts. The menu should preferably include cottage cheese, cereals and various fruits. In addition, most athletes at the beginning of the day drink a special drink, which consists of lemon juice and honey - it is it that gives a boost of energy and vitality.
- For a snack gymnasts usually use freshly squeezed juices, as well as fruits and nuts.
- Lunch is aimed at getting enough protein for the body. At this meal, it is allowed to eat lean meat or fish, and use vegetables as a side dish. In addition, you can eat a small amount of fruit or dried fruit to get glucose.
- Dinner should be light enough, so that usually girls eat only salad with vegetables or fruits, and they can also afford dairy products.
It is on these listed dogmas that it is worth building the menu.
Breakfast
About half an hour before a meal, you need to drink about 150 ml of water with the addition of a teaspoon of honey and lemon juice.
After that, you can start breakfast. The best option would be a serving of oatmeal cooked in water. In addition to it, you should add about 100 grams of low-fat cottage cheese with the addition of a teaspoon of raisins and rye bread with low-fat cheese. Green tea with lemon is served as a drink.
Snack
It should be light enough, but at the same time to replenish the energy spent. It is best to stay on a glass of kefir and a fresh green apple.
Dinner
Lunch should be dense, so as not to experience much hunger. For this meal, it is best to cook a cabbage salad seasoned with a small amount of olive oil and lemon juice. The main dish should be steamed cutlets made from buckwheat and meat, one apple and a lemon drink to restore energy.
Dinner
A large amount of food should not be used for dinner. It is best to stop at the oven-baked vegetables, for example, zucchini, as well as a glass of freshly squeezed carrot and apple juice. Additionally, you can drink a glass of fat-free kefir to normalize the functions of the stomach.
As you can see, such a nutrition plan is quite ascetic, but it is with its help that you can find the same beautiful and precise figure.
Diet for gymnasts from Irina Winner
Irina Viner is not only the president of the All-Russian Federation of Rhythmic Gymnastics, but also a professional trainer and nutritionist. She made up her own special diet, which she used to quickly lose weight before the competition. In total, you need to sit on it for no more than 3 days and consume only 2 products - green tea and buckwheat.
For breakfast, buckwheat is used, which is not boiled, but only soaked in boiling water for 2 hours. Throughout the rest of the day you need to drink from 2 to 3 liters of green tea, and this must be done before 6 pm. After that, neither drinking nor eating is allowed. You can lose about 5 kilograms on such a diet in a short time.
Useful Tips
It should be remembered that usually very miniature girls become gymnasts, but even they must have strong muscles to perform tricks. That is why proper nutrition is so important for them, which is aimed at strengthening bones and muscles, but at the same time does not allow to gain extra pounds.
In addition, it must be borne in mind that gymnasts constantly perform various exercises, therefore, sitting on such a diet, you must be physically active. In days free from training, 1 or 2 times a week, you can arrange food unloading.
The main priority in such a diet should be given to vegetables. It is advisable to consume at least 600 grams per day, and most should be in the form of ordinary cabbage. In general, your own diet should be built exclusively on natural products, avoiding the use of preservatives.
In no case should you sit on such sports diets during the period of pregnancy or lactation, since the child will not receive the necessary amount of nutrients. It is also not recommended to adhere to such a diet in cases of problems with the gastrointestinal tract.
In general, the diet for gymnasts is aimed at drying the legs, since beautiful and slender legs are their main advantage.