Russian gymnast diet plan complete guide

Russian gymnast diet: When it comes to the world of gymnastics, many people sure have heard about Irina Viktorovna Tchachina, born on 24 April 1982). She is a retired Russian rhythmic gymnast who won the 2004 Olympic silver medalist in all-around, a two-time (2003, 2005) World all-around bronze medalist, the 2004 European all-around bronze medalist, and 2000 Grand Prix Final all-around silver medalist.

The diet of the Olympic silver medalist Irina Tschachina, right form and weight class, was able to help her compete at the Olympics. Because she’s tall (5 feet 6 inches) compared to most other female gymnasts (who average 5 feet 2 inches), Tschachina had a clear disadvantage when it came to form. Several other Russian gymnasts are thought to be following the diet as well.

The Russian gymnast diet

Russian gymnast diet

The diet will produce a quick and severe weight loss within a week. It is very simple and is meant to help you. This is not meant as an ongoing weight loss or maintenance program. The diet allows for three meals:


  • A glass of orange juice or
  • A glass of apple juice or
  • Slice of calorie-reduced bread
  • A large cup of black coffee can also be consumed


  • Fruit salad (made off kiwi fruit, orange, pineapple, and peeled apples) or
  • Medium apple (100g) or
  • A glass of Juice (from one of the above fruits)


  • 8 baby carrots or
  • Green apple (100g)

Non-carbonated drinks with no calories can be had without limits.

The Good: Dieters claim you can easily lose 4-11 lbs. in one week.

The Bad: The diet only provides a total of approximately 200 calories, an amount that will lead to malnutrition rather quickly if followed for too long. This diet can promote anorexia. You could go for a better and healthy diet plan

Complete Gymnastic healthy eating Guide

Russian gymnast diet

Water Gymnast Rehydrate

Feeling thirsty is the most basic indication that you are dehydrated and that’s when to rehydrate. In fact, some studies suggest that if you’re feeling thirsty, then you’re already mildly dehydrated. Your body is telling you that you should replace your fluids immediately.

However, just drinking whenever you feel thirsty is not enough to maintain proper hydration. And also is not a part of the nutrition and diet requirements for a gymnast. During a gymnastics training session, the body is continuously losing water.

Most athletes including gymnasts won’t feel or notice that they’re already thirsty even though they’ve already lost great amounts of fluids, but that should not stop them from drinking water during training.

What Kinds of Drinks are Allowed for a Gymnast?

  1.    Water, first and foremost. (Need I say more?)
  2.    Coconut juice is an amazing substitute if water is not the first choice.
  3.    Fruit juices, especially fresh ones made of blended watermelon.

   4. Smoothies instead of sports drinks. Mix Greek yogurt, and frozen fruit.

5 Vitamin water, also known as enhanced water (Alkaline bottle) or fitness water, contains various combinations of supplemental vitamins and minerals. But you must be careful with such beverages and check ingredients carefully.

What do Russian gymnasts eat?

A gymnast eats fresh fish 2-3 times a week. Eating 4-5 eggs every week. It is obligatory to include in a diet fermented milk products of low fat: kefir, ryazhenka, cottage cheese and cheese. Cereals can be a source of carbohydrates: buckwheat, oat, millet, rice.

Extreme physical activities result in microscopic wear and tears on the muscles. To avoid these, protein is important as it helps build and repair muscles. This could be found in fish, lean meat and poultry, dairy products, beans, nuts, and soy products. However, it is important to watch your protein intake, as too much of it can lead to dehydration and calcium loss. (link to protein article)

Even though adults’ bones are already developed, they deserve some maintenance, especially kids’ because their bones are still developing. Calcium would help develop strong bones to resist breaking and stress fractures. This mineral could be found in low-fat dairy products like milk, yogurt, cheese and leafy green vegetables like broccoli.

Carbohydrates are great sources of energy and without this, a gymnast will be running on empty during training. When choosing carbs, focus on whole-grain foods like whole-wheat pasta, brown rice, whole-grain bread and cereal, and plenty of fruits and vegetables.

Iron Russian gymnast diet

Iron is important because it helps carry oxygen to all the different body parts that need it and this oxygen travels in the blood, pumped by the heart which is beating fast during strenuous activity. Iron could be found in lean meat, chicken, tuna, salmon, eggs, dried fruits, leafy green vegetables, and fortified whole grains.

Most people consider fat as bad and evil. However, including fat in a diet can further improve athletic performance. Fat not only acts as a source of calories, but it can also provide a source of energy and it can also aid recovery. Tuna, nuts, legumes, flax seeds, and fish oil are some of the best sources of healthy fats.

There are limited studies about the benefits of supplements among athletes, but two kinds of supplements are proven to be beneficial for them – a multivitamin and a calcium supplement. Taking multivitamins can assure that an athlete is getting all the vitamins and minerals that their body needs for growth and development, while the calcium supplement will ensure bone health. Having strong bones is critical for athletes, like gymnasts, so that their bodies could cope with the stress that their bones endure while performing a gymnastics skill.

Of course, keeping hydrated is important as well. A detailed explanation was given above.

A good rule of thumb:
Every athlete is different and responds to foods differently and may have allergies or special food needs. This is why intuitive eating is crucial. Every athlete is different and should be treated differently. But generally, avoid too much processed food. If you can plant it, pick it, pluck it, grow it, catch it, or hunt it, then it is probably best for an athlete’s nutrition. Eat clean and balanced. We want a gymnast to live a long time. This isn’t just about gymnastics, it’s about life!

Leave a Reply

Your email address will not be published.

Back to top button