What do gymnasts eat for breakfast on competition day?

In these 2016 Olympic Games, we will see some of the best athletes in the world, but their performance during the competition will only be as good as their nutrition. The interesting thing is that what they eat during their daily life and training is one thing, and what they need to consume on the same day they compete is another. Here we tell you what gymnasts have for breakfast on competition day. The Rio games stretch throughout the day for almost a month, and gymnasts can end up competing at any hour. That’s why it’s very important to define when they have to make the maximum effort: Morning Competition What should they eat?: A light breakfast including lean protein and complex carbohydrates For example: Toasted whole grain bread, low-fat yogurt, and a banana. What do they avoid?: High-fiber, lactose, or fatty ingredients to prevent digestive discomfort. Banana and yogurt muffins Afternoon Competition What should they eat?: A more substantial breakfast since there will be more time for digestion. This gymnast breakfast should also include carbohydrates and protein. For example: Cereal with skim milk, an orange, two soft-boiled eggs, and a whole grain roll with peanut butter. What do they avoid?: Fats and irritants like spicy sauces or ingredients with too much vitamin C (oranges, lemons, grapefruits, etc). Soft-boiled eggs just right Breakfast for the Next Day What should they eat?: During the Olympic Games, what they eat after competing is as important as what they eat before. This meal should include carbohydrates and proteins, but also a little fat to help repair muscles. For example: Peanut butter with green apple or a bagel with low-calorie cream cheese. It’s also ideal to drink cold water to help the body rehydrate faster. What do they avoid?: Heavy breakfasts that cause the body to collapse after so much effort like red meat, heavy butter or milk-based sauces, and alcohol. Salmon bagel with cream cheese