Thursday, July 25, 2013

Raising an Olympian -- Take 2 -- Gymnastics

After 7 long months and hearing the question, "When are you going to sign me up?" Mantha has finally started gymnastics.

I think it's interesting how the mind of an 8 1/2 year old and her mother differ.  She starts looking for Olympic gold, I start looking at colleges.

Please don't call me crazy.  I just want to find out where the top ranked collegiate gymnastics tearms are and which ones have her degree. Currently she wants to be a veretinarian or a meteorologist.  Plus, I need 10 years to wrap my head around the fact that she could be going to college in Michigan or Oklahoma.  Ranked 7th and 2nd respectively.  {Too see all the rankings click HERE}  

But. this post isn't about my obsession with planning things really early.  Thiis is a post about nutrition.  

The 2 main nutrients that gymnasts need are carbohydrates and protein.  Carbs are important because they are the main source of energy for the muscles.  
Good sources of carbohydrates include:  Whole grain bread, whole wheat pastas, cereal, beans, and nuts

As I said before protein is another important thing that a gymnast's body needs.  It helps repair muscles and tissues, as well as aiding in muscle growth. 
Good protein sources include:  Meat, fish, chicken, quinoa (1 cup has about 18 grams), beans, tofu/soy, eggs/dairy products, spinach, and broccoli.

The days when she has practice and the day after are the most important days to make sure she gets all the necessary nutrients.   

This meal that I fixed for Mantha before her practice was rich in all of the important nutrients.  (This recipe can easily be made vegan by switching out the cheese and getting vegan tortillas)
Please pardon the horrible photo.  My sandwich wasn't wrapped well.  I overstuffed it.  :(

Black Bean and Mushroom Wrap
Adapted from: Live Better America's Black Bean Veggie Wrap
Serves 5
Calories: 325
Fat: 1 g
Carbs: 47.2 g
Protein: 31.1 g

5 fat-free flour tortillas (for a healthier option substitute whole wheat)
16 oz sliced fresh mushrooms
2 medium onion, sliced thin
1 can (15 oz) black beans, drained, rinsed
16 oz  fresh spinach leaves
10 oz shredded fat free Cheddar cheese

  1. Saute mushrooms and onions
  2. Add 3/4 of the spinach and saute until it wilts
  3. Heat tortillas
  4. Lay out tortillas, sprinkle a fifth of the cheese on each of the tortillas, add some of the raw spinach, then top with the mushroom mixture and  roll.
  5. Enjoy!

I'll be posting the nutrional needs of another Olympic sport soon.  Kaylee decided to switch sports this season.  Can you guess what she decided to do??
USA Gymnastics article on weight and nutrients

No comments:

Post a Comment