Gymnasts need to be fueled up to perform at their highest levels. Carbs, proteins, and healthy fats are required for energy, muscle growth and tissue repair. Gymnasts should never skip breakfast, as it is the most important meal of the day.

Here are 30 foods that’ll ignite your energy, and help you perform at your best.

1. Oatmeal

Oats are packed with healthy carbs, fiber, and protein, which makes them ideal for gymnasts. Oats take some time to digest, which means they will slowly release energy to your body throughout the day.

2. Greek Yogurt

Greek yogurt is full of protein and is great for building and repairing muscle tissue. It’s also quick and easy to digest, making it a perfect snack before or after gymnastics practice.

3. Bananas

Bananas are a great source of carbohydrates and potassium, which helps to regulate muscle contractions. They are a quick and easy snack to eat before or after training.

4. Eggs

Eggs are packed with protein, vitamins, and minerals that are essential for growing and repairing muscles. They are also versatile – hard boil them, fry them, scramble them, or make an omelet.

5. Smoothies

Smoothies are an excellent way to fuel up before a gymnastics practice. They are easy to make and can have a variety of nutritious ingredients like fruits, veggies, Greek yogurt, protein powder, or oats.

6. Whole-Grain Toast

Whole-grain toast is a great source of healthy carbs and fiber. You can add some peanut butter or avocado for a dose of healthy fats.

7. Blueberries

Blueberries are full of antioxidants and can help to reduce muscle fatigue and soreness. You can add them to oatmeal, Greek yogurt, or smoothies.

8. Peanut Butter

Peanut butter is a great source of healthy fats, protein, and carbs. You can add it to toast, smoothies, or eat it straight from the jar.

9. Sweet Potatoes

Sweet potatoes are a great source of carbohydrates with a low glycemic index, which means they release sugar slowly into the bloodstream, providing long-lasting energy. You can bake them, boil them, or mash them.

10. Almonds

Almonds are full of healthy fats that help to promote satiety and energy. They also contain fiber, protein, and vitamin E. You can eat them as a snack or add them to oatmeal, yogurt, or cereal.

11. Quinoa

Quinoa is a great source of protein, carbs, and fiber. It also contains a variety of vitamins and minerals like magnesium, iron, and B-vitamins. You can cook it and eat it as a side dish or in a salad.

12. Cottage Cheese

Cottage cheese is a great source of protein that helps to promote muscle growth and repair. It also contains calcium and B-vitamins. You can eat it as a snack or add it to salads or smoothies.

13. Apples

Apples are full of fiber and carbohydrates, which make them a great source of energy. They are also full of antioxidants and water, which can help to reduce muscle inflammation. You can eat them as a snack or add them to salads and smoothies.

14. Brown Rice

Brown rice is a great source of complex carbohydrates that helps to fuel up your body without causing any spikes in blood sugar levels. It also contains fiber, B-vitamins, and minerals. You can eat it with veggies and protein for a complete meal.

15. Salmon

Salmon is a great source of healthy fats, protein, and B-vitamins. It also contains omega-3 fatty acids that help to promote brain function and reduce inflammation. You can grill it, bake it, or broil it.

16. Avocado

Avocado is full of healthy fats that help to promote satiety and provide long-lasting energy. It also contains fiber and minerals like potassium and magnesium. You can add it to toast, salads, or smoothies.

17. Tuna

Tuna is a great source of protein and omega-3 fatty acids that help to reduce inflammation and improve heart health. You can add it to salads, sandwiches, or eat it with crackers.

18. Spinach

Spinach is a great source of fiber, vitamins, and minerals like iron and calcium. It also contains nitrate that helps to improve blood flow and reduce muscle fatigue. You can add it to salads, smoothies, or omelets.

19. Chia Seeds

Chia seeds are full of fiber, protein, and omega-3 fatty acids. They are great for promoting satiety and regulating blood sugar levels. You can add them to smoothies, oatmeal, or yogurt.

20. Oranges

Oranges are full of vitamin C, which can help to reduce inflammation and muscle soreness. They are also a great source of carbohydrates, which provide energy. You can eat them as a snack or add them to smoothies and salads.

21. Lentils

Lentils are a great source of protein, fiber, and carbohydrates. They also contain iron and folate that help to promote cardiovascular health. You can add them to soups, salads, or use them as a side dish.

22. Pumpkin Seeds

Pumpkin seeds are full of healthy fats, protein, and minerals like zinc and magnesium. They are great for promoting satiety and regulating blood sugar levels. You can eat them as a snack or add them to salads and smoothies.

23. Broccoli

Broccoli is a great source of fiber, vitamins, and minerals like calcium and iron. It also contains antioxidants that help to reduce inflammation. You can add it to salads, stir-fries, or eat it as a side dish.

24. Whole Wheat Bread

Whole wheat bread is a great source of fiber and complex carbohydrates that help to fuel up your body. It also contains B-vitamins and minerals. You can use it to make sandwiches or toast.

25. Brussels Sprouts

Brussels sprouts are a great source of fiber, vitamins, and minerals like vitamin C and B-vitamins. They also contain antioxidants that help to reduce inflammation. You can sauté them, roast them, or eat them raw in salads.

26. Kiwi

Kiwis are full of vitamin C, fiber, and carbohydrates. They also contain potassium and other minerals that help to reduce muscle fatigue. You can eat them as a snack or add them to smoothies and salads.

27. Hummus

Hummus is a great source of healthy fats, protein, and carbohydrates. It’s also versatile and can be used as a dip or a spread. You can use it with veggies, pita bread, or crackers.

28. Carrots

Carrots are full of carbohydrates and fiber, which make them an ideal snack for gymnasts. They also contain beta-carotene and other antioxidants that help to improve eye health. You can eat them raw, roasted, or add them to salads.

29. Turkey Breast

Turkey breast is a great source of protein and B-vitamins that help to promote muscle growth and repair. It’s also low in fat and calories, making it an ideal choice for gymnasts. You can grill it, bake it, or use it in sandwiches.

30. Watermelon

Watermelon is full of water, which makes it a great hydrating snack for gymnasts. It also contains carbohydrates and vitamins that provide energy. You can eat it as a snack or add it to smoothies and salads.