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Nutrition For Cheerleading, Part 1

November 9, 2005 Print This ArticleShare

Author: Trainer-X

The Sport

What began as energetic support for other sport teams has evolved into a highly competitive sport in its own right. From sideline to center stage, cheerleading requires strength, power, endurance, flexibility, agility, balance, technical skill and coordination.

As athletes, cheerleaders must be committed because of various lifts, throws, catches, tumbling runs and jumps that are necessary in most performance routines. In addition to competitions, cheerleaders must routinely make public appearances at community and sporting events. The schedule can be grueling on any student.

During competitions, cheerleaders must endure an intense two-minute gymnastic routine in perfect unison with other squad members – and smile as though effortless. Even one misstep from a teammate can cost a squad the championship.

There is sometimes the strong temptation among cheerleaders to skip meals in order to maintain a thin build. Not only is this method unhealthy, it's ineffective. Proper nutrition is crucial to success as a cheerleader. Read on to learn more.

Nutrition and Cheerleading

The subject of food and cheerleading can be a sensitive topic because of the stress on a cheerleader to maintain a certain weight. Many competitive cheerleaders have been awarded college scholarships, and there are often weight restrictions for cheerleaders on these squads. The Hyperstrike Nutrition Program will give recommendations for healthy caloric intake to support a healthy weight and lifestyle. Cheerleading and nutrition must go hand-in-hand to keep up with busy community involvement, demanding routines and required performance weight.

Cheerleaders can't afford to simply go through the motions because the audience will see right through it. Judges want to see unique skill sets complimented by contagious spirit. Cheerleaders need to be packed full of energy – there is no room for sluggish movements.

Cheerleaders have to be rested, focused and ready to perform at the start of a routine. In order to perform at the highest level, squad members need practice and involvement in strength and conditioning training. In order to get the most out of the training, cheerleaders need to eat right.

Here, Hyperstrike will outline current research and prepare you for your next practice and strength training routine.

Nutritional Guidelines

Hyperstrike applies knowledge of the metabolic demands of the sport to support nutritional strategies. The following are some general guidelines that can be applied with a scientific basis in order to prepare and recover between practice sessions and competitions.

  • Eat foods packed with nutrients. Keep junk and processed foods to a minimum. These contain calories that the body does not use optimally because of their low vitamin and mineral content. Fresh is best.
  • Eat approximately every three to four hours to maintain insulin levels and aid in physical and neural recovery.
  • Eat complex carbohydrates (starches) at a ratio of five to eight g/kg bodyweight (2.5-3.5 g/lb bodyweight) (1). For example, a 70 kg (154 lb) male needs 350 to 420 grams of carbohydrates per day. Starchy foods such as pasta, wheat bread, whole grain cereals, brown rice, potatoes, yams, sweet potatoes, and vegetables provide a major energy source to fuel your activities. These foods are also a source of fiber, vitamins, minerals and phytonutrients – the health protective substances in plant foods.
  • Choose protein sources at a ratio of 1.2–1.6 g/kg bodyweight (0.54-0.86 g/lb bodyweight) from turkey, chicken, eggs, fish (although cold water fish have higher fat content, these are much needed healthy fats), lean cuts of beef, tofu and low-fat cottage cheese (1).
  • Choose healthy fat sources from nuts, avocadoes and cold-water fish. Eat 40 to 100 grams of fat per day. If you do not get enough of these, take an essential fatty acid supplement or fish oil supplement (one to two tablespoons each day).
  • Keep drinking water or sport drinks to maintain hydration while training. Try to avoid water-like substances such as Kool-Aid, sodas, juice or lemonade. Although these may contain water and some carbohydrates, they also contain a greater amount of the wrong type of carbohydrate source (sucrose and/or fructose), which can ultimately lead to gastrointestinal (GI) distress (i.e. diarrhea) and decreased performance.
  • Drink one liter of water per 1000 calories of food consumed.
  • Eat a diet that contains a variety of foods from breads and cereals; fruits; vegetables; meat and meat substitutes; and dairy foods. It is your best insurance for getting needed nutrients.
  • Consume 25 to 35 grams of fiber per day among the foods that you eat. High fiber foods include whole grains, vegetables, fruits, and cereals. Read labels and be aware of fiber content in everything you eat.
  • Avoid high-fructose corn syrup and excessive table sugar.
  • Use meal replacement shakes, fruit smoothies or bars whenever necessary. Always keep bars available such as in a book bag, in a purse, glove compartment, locker, or wherever poor nutrition might be the alternative such as at a competition.
  • Take a multivitamin and mineral supplement daily, but be careful not to overdo it, especially when taking other supplements as well (such as meal-replacements, bars or shakes).
  • Eat a light snack before going to bed to aid in recovery, such as peanut butter on whole-wheat bread and 8 to 12 oz. of skim milk.
  • Only certain supplements may be beneficial for cheerleading
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