Info for gymnasts, coaches

Here is the first of a few posts I hope to make in this thread... hope it helps, and you don't mind...

INFORMATION FOR COACHES
Coaches of elite athletes can help prevent the onset of eating disorders. by educating and breaking down athletes' misconceptions about eating. Research (Garner & Rosen, 1991; Petrie & Stoever, 1993; Rhea, 1992) has shown that female athletes are especially vulnerable to eating disorders, pathogenic weight behaviors, and food as tools to control their athletic performance, as well as other aspects of life. Many athletes believe that losing weight will enhance their performance level (Rosen, McKeag, Hough, & Curley, 1986.) Thus coaches could convey information about the effects of eating disorders targeted at their athletes, although coaches should not be expected to assume full responsibility for their athletes.

Many athletes do not understand the difference between body fat and body weight. Some athletes equate dietary fat with body fat and cut fat out of their diet completely in an attempt to reduce their body fat. They may lose weight as a result of lost body water and body tissue, without reducing their actual body fat (Rhea, Jambor, Wiginton, 1996). It is common for athletes to diet in an attempt to increase performance (Clark, Nelson, & Evans, 1988; Rosen et al., 1986; Taub & Blinde, 1992), and some athletes practice pathogenic weight control techniques, such as using laxatives, diuretic, diet pills, and self-induced vomiting. Coaches can discourage this behavior by focusing on the negative effects of dieting and pathogenic weight techniques.

Coaches should have knowledge of basic information about diet and nutrition, as well as an understanding of the causes and consequences of eating disorders in female athletes. Some warning signs of an eating disorder include: constant patterns of dieting, perfectionist qualities, high dissatisfaction with body shape, low self-esteem, and use of pathogenic weight techniques. Coaches should also be aware that excessive weight loss causes amenorrhea (abnormal absence of menstruation) and extremely low body fat level and they should be aware that their comments may have an effect on their athletes. Derogatory statements and misguided advice are potentially harmful to athletes. Many athletes will go to extreme measures to avoid being considered "too fat" (Rosen & Hough, 1988; Sundgot-Borgen, 1994.) Strategies for risk reduction (Rhea, Jambor, Wiginton, 1996):

1. De-emphasize body weight. Body fat percentage and proper nutrition are much more relevant to athletic performance than body weight. Coaches should not equate weight with performance simply because it is easy to measure.
2. Eliminate group weigh-ins. Many drill team and cheerleader coaches insist on weigh-ins, and some call out each athlete's weight in front of the entire team. One study showed that eating disorders were more prevalent among drill team members than any other group of athletes (Rhea, 1992), and dancers and gymnasts are another high-risk group (Borgen & Corbin, 1987; Zucker, 1985).
3. Discourage pathogenic weight techniques. Sometimes pathogenic weight techniques are accepted, condoned, and even valued by athletes as part of athletics (Taub & Blinde, 1992; Davis & Cowles, 1989; Rosen et al., 1986). Coaches need to define some healthy guidelines for athletes to follow. They must also devalue the use of pathogenic weight techniques and warn athletes of the consequences of such practices.
4. Recognize individual differences. Every individual is different and needs to be treated accordingly. Genetic distinctions and individual limitations need to be considered.
Guidelines for appropriate weight loss (Rhea, Jambor, Wiginton, 1996):

1. A health care professional experienced in working with eating disorders should assess the athlete

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Energy spurts needed
Thus, having lots of complex sugars stored up — the kind produced by carbohydrates — does not help a gymnast that much. Those energy spurts are best provided by a diet high in protein. Most gymnasts try to get between 60 percent and 70 percent of their calories from proteins (like meats and cheeses), the rest from carbs (like whole-grain pasta, fruits, vegetables) and fats (like oils from peanuts). And, as has been proven by all the Atkins, South Beach and Zone diets so popular these days, high-protein regimens help gymnasts keep their weight down.

The weight issue can be a touchy subject in gymnastics, especially on the women’s side. Eating disorders have long been common in a sport in which young girls are urged to stay lean, yet keep the muscle that allows them to explode and do such amazing tricks on the floor, uneven bars and beam.

But done correctly, diets can produce gymnasts like Courtney McCool, Tabitha Yim or national co-champion Courtney Kupets, all fit, trim young women who hardly seem to fit some of the worst stereotypes of the sport.

They eat several times a day, all in small quantities: egg whites for breakfast, a small piece of chicken for lunch, small snacks of cheese and vegetables in between meals and maybe some fish and fruit for dinner.

Is it what most 16-year-old girls would be eating? Probably not, but these young women are in fabulous shape. And with the desire to be a world-class gymnast come sacrifices, the likes of which all these athletes know they must make when they get into the sport.

“It’s just something you have to deal with,” McCool said. “You have to be not just physically tough, but mentally tough.”

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Gymnastics is a unique sport that demands enormous strength, flexibility, coordination, intense concentration, motivation, and dedication in order to excel. Experts often argue that gymnasts are stronger, pound for pound, than any other athlete. Nutrition plays a major role in a gymnast's growth and development, and has a direct effect on training and performance. For a gymnast to achieve a lean, muscular body, he or she must be devoted to exercise, training, and a well balanced diet.

Gymnastics is actually considered a speed event due to the high-intensity work. The fast-twitch muscle fibers of gymnasts have a limited ability to burn fat. To fuel activity, a gymnast's body relies on its reserves of glycogen (from carbohydrate foods). Primarily stored in the liver and muscle, glycogen constitutes the body's major carbohydrate reserve. When the body requires more energy for an intense workout it pulls it from its glycogen reserves.

An optimal diet for a gymnast is (1) rich in carbohydrates (60-65% of total calories), (2) includes an adequate supply of protein (12-15% of total calories), and (3) is low in fat (20-25% of total calories). However, the actual number of calories any athlete needs depends on his or her body composition (amount of fat and muscle) and body weight, as well as the intensity, duration, and frequency of the athlete's workouts.

Gymnasts and cheerleaders put extra demands on their bodies. More calories are used, more fluids are lost, and more stress is put on muscles, joints, and bones than in a sedentary person. Despite the demand, research shows that gymnasts between the ages of 9 and 22 years old eat from 20% to 50% less than their estimated caloric requirements.

Gymnasts often limit caloric intake to achieve a very lean body type. They tend to compare their body types with others and focus on how much they weigh. Weight becomes a measure of self-worth, causing some gymnasts to develop a "diet mentality." Proper nutrition, however, is critical to the athlete's performance and helps to prevent fatigue and injury.

An athlete concerned about his or her weight should see a health care provider. A young athlete cannot find his or her healthy weight by looking on a chart or keying-in height and weight into a body mass index (BMI) on the Internet. For years, height and weight charts were the standard, but now, more scientific-based methods are used. Often, a health care provider will use a combination of measurements and a combination of facts to determine a patient's healthy weight. Height and weight, gender, age, and activity level are major factors, but they are just the beginning. Other factors that help determine a healthy weight include a patient's percent of body fat, body frame size, and waist and hip circumference. With accurate information, the health care provider can help the athlete determine if more or less calorie intake, with more or less activity, is necessary to achieve a healthy weight.

It is important to remember that inadequate calorie intake can affect growth, development, and athletic performance. It can also lead to an eating disorder. The term disordered eating refers to individuals whose eating is somewhat out of control. Those who suffer from more serious problems such as anorexia nervosa or bulimia have eating disorders. Disordered eating behaviors range from overeating and skipping meals to binging, fasting, and severe dieting. Disordered eating has been reported to occur in 15% to 62% of female athletes. Other factors that put athletes at risk for eating disorders are personality traits, such as perfectionism and obsessive behavior. Regardless of the cause, disordered eating is a serious problem that can result in nutrient deficiencies, dehydration, fatigue due to glycogen depletion, poor concentration, lack of motivation, delayed puberty, short stature, menstrual irregularities, poor bone health, and increased incidence of injuries.

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Sky, thanks for posting this info. It is very kind of you to look this up and pass it along to the forum.

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