Karina Munoz competes for the University of Iowa in gymnastics. The rising senior eats a well-rounded diet rooted in protein, both simple and complex carbohydrates, and plenty of vegetables.
She has learned how to listen to what her body needs on the day of competition!
Munoz, a native of New Jersey, committed to the Hawkeyes as a former Junior Olympic champion and Level 10 DP National qualifier in gymnastics. Iowa immediately put her in the lineup for all-around competition. She captured seven event titles and 13 top-three finishes as a freshman, earned First Team All-Big Ten honors as a sophomore and notched multiple career-bests on floor and on vault as a junior.
This upcoming year will be Munoz’s fourth and final season of competition. There is a large team behind the scenes at Iowa that deserves credit for her successes over the last three years— perhaps none more important than the nutrition staff. Athletic trainers, strength and conditioning coaches… whatever you want to call them. They never get the respect they deserve! It is not easy to keep track of hundreds of student-athletes and their dietary needs all at the same time.
As detailed in Iowa Magazine, the Hawkeyes have Karina Munoz’s game meet day routine down to a science. She starts her day with a large breakfast around 9:00 a.m. She ends her day with a large dinner around 9:00 p.m. And then there is everything in between.
- 9:00 a.m.
- Breakfast
- Breakfast sandwich: ham, over-easy eggs and cheese on a Hawaiian roll
- Home fries
- Chocolate milk and/or coffee
- Breakfast
- 1:30 p.m.
- Lunch
- Chicken sandwich
- Creamy tomato soup
- Bread
- Lunch
- 4:45 p.m.
- Snack
- Smoothie
- Fruit snacks
- Pretzels or Goldfish
- Snack
- 9:00 p.m.
- Dinner
- Grilled chicken
- Wok veggies
- Roasted mushrooms
- Sticky rice
- Teriyaki glaze
- Scallions
- Crispy onions
- Spicy Aioli
- Dinner
That list does not include what Munoz eats during competition. She likes to snack on some pretzels or goldfish between events.
Karina Munoz has also come to learn that her gymnastics career should not prevent her from eating what she wants (within reason) when she wants. Rather, the opposite.
Something I’ve realized with my body throughout the years of doing the sport is knowing that I don’t really need to restrain myself. If you’re just eating what you think is best for your body, and if it helps you, then eat it.
— Karina Munoz, via Iowa Magazine
You heard the lady! Eat what is good for you. Know your body. Trust your gut, literally.