By Kalie Ganem, Sophomore at Goucher College and VRG intern

Training for a sport as tough as gymnastics can be hard enough, but finding a way to balance your diet can be even harder. I’ve been a gymnast since I was five years old, so the struggle to balance the huge appetite that comes from constantly working out with a healthy diet has been a lifelong one for me. Most people have been there – late night bingeing and eating past when you are full after a practice when your muscles are so tired and your stomach nearly empty. This was a challenge I most often faced when competing IGC, the Independent Association of Gymnastics Clubs, in high school. But when I got to college and was training on the UCLA club gymnastics team, my limited 14 meals a week meal plan kept me from pigging out. I had to learn to use my groceries to create healthy, creative snacks to fit my vegan lifestyle and kick my cravings. Binge no more, these healthy, vegan snacks will have you filled up and ready to work your muscles, or satisfied after a long hard day of training.

PRE-WORKOUT

Green Smoothie
This snack is nice and light before a hard workout, but will give you the power of fresh veggies and protein you need to have a good workout. The almond milk and banana make it sweet enough to enjoy, while the kale and peanut butter give it that healthy punch. The ratio of vegetables to liquid keeps it thick enough to sit well in your stomach while flipping and running. Perfect for an early morning or after school because you can make it the night before, stick it in the fridge, then just grab it and go.

Ingredients: 3 cups of kale, 2 cups of almond milk, 1 cup of banana, 2 Tbsp peanut butter
Add all ingredients to the blender and blend.

MID WORKOUT

Even though gymnastics may have taught us not to bother eating during practice to keep off the extra calories and stay focused, it’s important to refuel yourself. Let’s change the culture of practice by taking time to have these light and healthy snack between events.

Apple rings
Crispy meets sweet in this balanced snack that really hits the spot. The apple, raisins, and cacao disguise the savory flavor of nuts and seeds that come together for a nice sharp bite. Prepare the night before and take them along to practice for a refreshing treat.
Ingredients: sliced apple, almond butter, raisins, cacao nibs, sunflower seeds
Slice the apple horizontally and remove the core from each slice. Cover one side of each slice with almond butter and top with raisins, seeds, and cacao nibs.

Plantain chips
A tasty alternative to potato chips that really hits the spot. Light enough to not fill you up during a workout, but hardy enough to refuel your energy. If you are living in a dorm and these are too hard to make, you can buy them premade at the store.
Ingredients: 1 sliced green plantain, ½ Tbsp avocado oil (you can substitute canola oil)
Add plantain slices to bowl and mix in oil. Spread out on baking pan and bake for 15 minutes at 365 degrees or until golden on edges

POST-WORKOUT

Looking for a sweet treat to pig out on after an exhausting day of practice? Look no further. Banana Pretzel Sandwiches
This sweet treat also give you that salty kick.
Ingredients: Classic pretzel shaped pretzels, sliced banana, peanut butter, hazelnut spread.
Spread peanut butter on one side of a pretzel. Stack one banana slice on top, followed by another pretzel. Spread hazelnut on the top and put pretzel bits on top.

Banana Ice cream
This ice cream substitute won’t have you missing the real thing as it is both creamy and delicious. The cacao nibs are a great substitute for chocolate chips and give you that nice crunch. Just make sure the banana has been frozen more than 2 hours for maximum creaminess.
Ingredients: Frozen overripe banana, 1 cup of almond milk, Cacao nibs
Pulse the banana in the blender until gooey, add almond milk. Serve with cacao.

For more ideas, see https://www.vrg.org/teen/#athletes

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