Gymnastics Nutrition: Energy, REDs, Bone Health and Supplements

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Between school and evening practice there’s maybe 40 minutes: time for a snack in the car, or not. Then four hours of bars, beam and conditioning, and dinner at 9 p.m. if someone remembers. That’s the reality of gymnastics nutrition for a lot of families, and it collides with a sport where looks are judged and leotards show everything. This page takes that tension head on: why eating enough is the most important rule in gymnastics, what Relative Energy Deficiency in Sport (REDs) is, eating-disorder warning signs and where to get help, bone health, and which supplements for gymnasts are worth a look (few, and only third-party tested). It’s general information, not personal advice.

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Energy availability: the rule that comes first

Energy availability is what’s left of the food you eat after paying for training: the energy the body has for growing, healing, hormones and bones. When it runs low for long enough, the International Olympic Committee (IOC) calls the result Relative Energy Deficiency in Sport (REDs). Its 2023 consensus statement describes REDs as a syndrome of health and performance problems in both female and male athletes, caused by low energy availability. That can happen on purpose (trying to lose weight) or by accident (training more without eating more, or simply not having time to eat). The effects reach the menstrual cycle, bones, metabolism, iron status, immunity, mental health and performance.

Gymnastics deserves extra care here. In a 2025 study of 84 adolescent female artistic gymnasts, about 1 in 5 scored above the cutoff on a standard eating-disorder questionnaire, and the share was much higher among national and international-level gymnasts (36%) than club and recreational ones (7%). Gymnasts at all levels knew little about how energy deficiency affects periods and bones. And it isn’t only girls: in a small study of men’s college gymnasts, 12 of 14 had low energy availability, mostly from eating too little carbohydrate.

What the IOC’s prevention experts recommend is clear: education, and de-emphasizing body weight and leanness, especially for young and developing athletes. The 2023 consensus advises that body composition be measured in athletes under 18 only for medical reasons. USA Gymnastics’ Safe Sport Policy lists “actions interfering with hydration, nutrition, food or sleep” as physical misconduct. In plain words: no weigh-ins at practice, no comments on bodies, no withholding water or food. Fuel the work.

Warning signs to take seriously

Signs of low energy availability or REDs (talk to a doctor): missed or stopped periods (the IOC’s clinical tool treats no first period by age 15, or three or more missed cycles in a row, as key indicators), stress fractures or bone stress injuries, constant tiredness, frequent illness, unplanned weight loss, and performance that stalls despite hard training. Missing periods is common in gymnastics, but it is not “normal” and not a sign of fitness.

Eating-disorder warning signs. The National Institute of Mental Health (NIMH) says eating disorders are serious illnesses that can affect people of all ages, sexes and body weights, and that even people who look healthy can have one. Signs it describes include very restricted eating, an intense fear of gaining weight, a distorted body image, eating in secret, purging (vomiting or laxatives), and excessive exercise. In the gym that can look like skipping snacks or meals, constant talk about weight or “good and bad” foods, extra workouts on top of practice, baggy clothes to hide the body, dizziness or fainting, and mood changes around food. NIMH stresses that eating disorders can be treated successfully and that early help matters.

Where to get help. Start with your family doctor or pediatrician, who can connect you with a mental health professional and a registered dietitian. In the U.S., the ANAD Eating Disorders Helpline is free at 1-888-375-7767 (Monday to Friday, 9 a.m. to 9 p.m. Central). If someone is in crisis or thinking about self-harm, call or text 988 (Suicide & Crisis Lifeline). For a medical emergency such as fainting, chest pain or confusion, call 911. If you’re a coach or parent, voice concern privately and kindly, focus on health rather than weight, and bring in a professional.

Daily eating for gymnasts

The 2016 joint position of the American College of Sports Medicine, the Academy of Nutrition and Dietetics and Dietitians of Canada sets the basics for athletes: carbohydrate matched to training (about 3–5 g per kilogram a day for lighter, skill-based training, more for longer or harder days) and protein around 1.2–2.0 g/kg a day, spread across the day. For gymnasts that means regular meals and snacks built on:

• Carbohydrate at every meal (rice, pasta, bread, oats, potatoes, fruit) to fuel long practices. Carbohydrate is not the enemy; low carbohydrate availability is one of the drivers of REDs the IOC highlights.
• Protein every time you eat (eggs, dairy, meat, fish, beans, tofu) for repair and growth.
• A pre-practice snack after school and a recovery snack or meal after practice. More in our gymnastics recovery and meet day guides.
• Water through the day and at practice.

Bone health: build it now

Here’s the good news: gymnastics loads the skeleton hard, and studies of young artistic gymnasts have found higher bone density and stronger bone geometry than in non-gymnasts, even with later first periods. The catch is that energy deficiency and missed periods work against bone, and the IOC links REDs to bone stress injuries. The teen years are when most bone is built, so two nutrients matter. The NIH recommends 1,300 mg of calcium a day for ages 9 to 18 (1,000 mg for most adults) and 600 IU (15 mcg) of vitamin D for ages 1 to 70. Milk, yogurt, cheese, fortified plant milks, tofu made with calcium and leafy greens are good sources. Don’t add supplements on a guess: ask your doctor whether a blood test or supplement makes sense, especially for vitamin D and iron, since too much iron can be harmful.

Supplements for gymnasts: honestly, few

The IOC’s consensus on dietary supplements (2018) and the ACSM position agree: food first, supplements only for a specific reason. For young gymnasts, the American Academy of Pediatrics says caffeinated energy drinks have no place in children’s and teens’ diets, and advises against creatine for athletes under 18. Weight-loss supplements, “fat burners” and diet teas have no place in gymnastics at any age. What can make sense, mostly for older gymnasts:

• Protein powder: a convenience when there’s no real meal after practice, not a need.
• A basic multivitamin: a safety net for limited diets, ideally one without iron unless a doctor recommends it.
• Electrolytes: for hot gyms and travel days, though water and food cover most needs.

Why third-party testing matters

Supplements can contain substances that aren’t on the label; one widely cited study found undeclared prohormones in about 15% of 634 products from 13 countries. Under anti-doping “strict liability” rules, a positive test is the athlete’s responsibility, and elite and college gymnasts can be tested. Programs like NSF Certified for Sport and Informed Sport screen products for banned substances. They lower the risk without removing it, and they don’t prove a product works.

Our picks (third-party tested)

Product	In one serving	Certification	About (Oct 2026)	Per serving
Klean Multivitamin	2 tablets; 1,000 IU vitamin D; no iron listed	NSF Certified for Sport	$46 / 30 servings	about $1.53
Thorne Whey Protein Isolate	21 g protein	NSF Certified for Sport	$65 / 30 scoops	about $2.17
Nuun Sport	300 mg sodium, 1 g sugar	Informed Choice	$21 / 4 tubes (40 tablets)	about $0.53

Why these: each is on a sport-testing list, none contains stimulants, and none is a weight-loss product. The Klean Multivitamin lists no iron, which is a plus if you haven’t been tested. Thorne Whey is a simple shake for when dinner is hours away. Nuun Sport is a low-sugar tablet for hot days. Follow the label. Full comparisons: best multivitamin for athletes, best protein powder for athletes and best electrolyte powders.

Check the Klean Multivitamin price on Amazon

Talk to a professional. Before starting any supplement, check with your doctor or a registered sports dietitian, especially for gymnasts under 18 and anyone who is pregnant, takes medication or has a medical condition. This page is general information, not medical advice.

Back to the gymnastics hub, or see gymnastics injuries (bone stress and growth plates) and training. Comparing sports? See soccer nutrition.

Gymnastics nutrition questions

What is RED-S (REDs) in gymnastics?

Relative Energy Deficiency in Sport is the IOC’s name for the health and performance problems that come from not eating enough for the training you do. It affects girls and boys, women and men, and can show up as missed periods, stress fractures, fatigue, frequent illness and stalled performance.

Is it normal for gymnasts to miss their period?

It’s common but not healthy. The IOC treats no period by age 15, or three or more missed cycles in a row, as key warning signs of energy deficiency. See a doctor; it can affect bone health.

How do I know if my gymnast has an eating disorder?

Watch for restricted eating, fear of weight gain, secret eating, purging, extra exercise and constant focus on body shape. Talk privately and kindly, focus on health, and see a doctor. The ANAD helpline (1-888-375-7767) offers free support and referrals; in a crisis call or text 988.

How much calcium does a young gymnast need?

The NIH recommends 1,300 mg a day for ages 9 to 18, plus 600 IU of vitamin D. Dairy, fortified plant milks, calcium-set tofu and leafy greens help get there.

Should gymnasts take supplements?

Most don’t need them. Food comes first. The AAP advises against creatine and energy drinks for young athletes. Older gymnasts who use a protein powder or multivitamin should pick a third-party tested product and check with a doctor or dietitian.