The Gymnast Nutritionist® Podcast: Recent Episodes

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Is your gymnast's schedule about to fall apart the second school starts back up? If breakfast gets skipped, snacks get squeezed out, and dinner turns into whatever's fastest after a nine o'clock pickup, she's not the only one who's going to feel it.

In this episode, Christina makes the case that back-to-school success for a gymnast comes down to one thing: the schedule. Whether your gymnast is a natural planner or needs help getting out of bed, the parent's job is the same — build a schedule that actually fits in every meal and snack she needs, and help her stick to it.

She starts with breakfast, and why skipping it doesn't just cost calories, it gets in the way of the repair and recovery that's still happening from the last 48 hours of training. Skipping breakfast also means walking into school without the fuel to focus, which snowballs into longer homework sessions and less sleep at night.

From there, Christina walks through the rest of the day: the mid-morning school snack (and why "we're not allowed to eat in class" is usually an excuse, not a real barrier), school lunch as often the most important meal of the day, and the specific formulas behind pre-workout, intra-workout, and post-workout snacks. She's firm on one point in particular — there is no scenario where it's okay for a gymnast to skip dinner after a late practice, even if she's exhausted.

Christina also tackles the myth that weekends are a break from fueling. For growing gymnasts, especially those still working through a calorie deficit built up during the week, Saturday and Sunday matter just as much as training days.

In this episode, we cover:

❗ Why a consistent schedule is the foundation of getting enough nutrition in

❗ What happens physiologically when your gymnast skips breakfast

❗ How to handle the "I can't eat snacks in class" pushback

❗ Why school lunch may be your gymnast's most important meal of the day

❗ The different formulas behind pre-workout, intra-workout, and post-workout snacks

❗ Why skipping dinner after a late practice is never the right call

❗ When a bedtime snack (yes, even dessert) is the right move

❗ Why weekends are not the time to ease up on fueling

Christina's takeaway: nutrition doesn't fix itself overnight, and August is the time to build the habits — not January, when comp season panic sets in. If last school year was a struggle, this is the moment to get ahead of it.

If you're already dreading how this school year's schedule is going to affect your gymnast's fueling, reach out. Information on how to connect is below.

Links & Resources
The Balanced Gymnast® Program (Level 5–10)
Connect with Christina on Instagram @the.gymnast.nutritionist
christinaandersonrdn.com

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Have you noticed your gymnast eating fine on paper but still getting hurt, running out of steam, or feeling behind as fall training ramps up, and assumed she just needs to push harder?

It's tempting to think the issue is training, or toughness, or just "kids get tired in summer." But in this episode, Christina breaks down six patterns she's seeing in one-on-one sessions right now, and why nearly all of them trace back to one thing: underfueling.

Ironically, many gymnasts eat better during the school year than in summer. School structure means time for breakfast, a mid-morning snack, and a pre-workout lunch. In summer, late workouts and long training days often mean one meal before practice and nothing again until 5 or 6pm, right when the body is trying to repair and recover.

The margin for error is thin. It only takes missing about 300 calories a day, roughly 5% of needs, to trigger low energy availability and start breaking down bone. Christina is seeing gymnasts miss 60-65% of their needs this summer, right when the off-season is supposed to be the building season, not the falling-behind season.

Christina shares a real example: an elite gymnast recovering from surgery who now weighs a little more than before, and feels stronger than in any past comeback, because her body finally has enough fuel to rebuild muscle. Weight gain during recovery isn't a setback, it's often what makes the comeback work.

She also touches on why disordered eating tends to spike in summer, how to fuel through off-season surgeries without setting up the next injury, the truth about energy drinks and random supplements, and why older, post-puberty gymnasts often need a different training stimulus than what's already programmed at the gym. Fixing this takes consistent, adequate nutrition matched to training load, and honest tracking of growth, intake, and performance, not just a glance at her plate.

In this episode, we cover:
❗ Why summer schedules quietly wreck fueling, even for good eaters
❗ How missing just 5% of daily calories triggers low energy availability
❗ Why disordered eating tends to spike over the summer
❗ How to fuel through off-season surgery without risking the next injury
❗ Why gymnasts really reach for energy drinks, and how to talk about it
❗ Why random supplements can't fix a shaky nutrition foundation
❗ Why post-puberty bodies need a different conditioning stimulus
❗ The real difference between eating healthfully and eating adequately

Christina's takeaway: eating well and eating enough are not the same thing. Gymnasts who are properly fueled through the off-season come out the other side stronger, more resilient, and ready for comp season.

If you're noticing red flags in how your gymnast is fueling, recovering, or bouncing back from injury this summer, reach out. Information on how to connect is below.

Links & Resources
The Balanced Gymnast® Program (Level 5–10)
Connect with Christina on Instagram @the.gymnast.nutritionist
christinaandersonrdn.com

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Have you noticed your gymnast suddenly feeling weaker or struggling with skills she used to hit easily, and wondered if she's just gained "too much weight"?

It's tempting to think the fix is simple: get her lighter and the skills will come back. But in this episode, Christina explains why that logic misses something important, and why "just lose weight" almost always backfires.

Around age 11, girls enter puberty and their bodies change exactly as nature intends: gaining height, weight, and shifting biomechanics. Trying to stop that with dieting or underfueling does not solve the problem, it makes it worse. You cannot build strength, muscle, or bone in a calorie deficit, and you certainly cannot recover from 20 to 30 hours a week of training in one.

Puberty is one of the most anabolic phases in a female's life. The body is building a stronger skeleton, more muscle, a bigger heart, and a mature reproductive system, all of which require energy. Restrict that fuel and the body compromises: performance suffers, recovery slows, hormones get disrupted, and injury risk rises. It's not because the gymnast is weak, it's because physiology always wins.

Christina compares two gymnasts: one who loses weight by eating less but also loses muscle, endurance, and recovery capacity, and one who moves through puberty well-fueled, gaining some body fat but also gaining muscle. The second gymnast almost always performs better, because body weight is just one of more than 40 factors that determine performance.

She also touches on when body composition changes do reflect a genuinely disordered relationship with food, and why getting fueling right from the earlier competitive levels matters so much long-term. Fixing this takes two things: consistent, adequate nutrition, and well-programmed, progressive strength and conditioning designed by specialists, not leftover conditioning lists.

In this episode, we cover:

❗ Why "just lose weight" seems logical, but doesn't hold up
❗ What's happening in a gymnast's body when she enters puberty
❗ Why you cannot build strength, muscle, or bone in a calorie deficit
❗ A tale of two gymnasts: underfueled weight loss vs. healthy, fueled weight gain
❗ Why body weight is only one of 40+ factors that determine performance
❗ What low energy availability does to injury risk, hormones, and recovery
❗ Why strength and conditioning needs to be specialist-designed, not an afterthought
❗ When body composition changes do signal a disordered relationship with food

Christina's takeaway: puberty is not something to fight, it's something to fuel and prepare for. Gymnasts who are properly fueled and supported through this transition come out the other side stronger and more resilient.

If you are watching your gymnast's body change through puberty and want support navigating it, reach out. Information on how to connect is below.

Links & Resources
The Balanced Gymnast® Program (Level 5–10)
Connect with Christina on Instagram @the.gymnast.nutritionist
christinaandersonrdn.com

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Have you ever heard a coach or well-meaning adult say something like "gymnasts need to watch their weight so there's less pressure on their joints"?

It sounds scientific. It sounds logical. And it can make a parent start to wonder if their gymnast should be smaller to protect her joints.

But here is the problem: that statement only tells half the story.

In this episode, Christina breaks down the physics and the physiology behind gymnast injury risk, and why trying to make a growing gymnast lighter is not the same thing as making her safer.

The physics part is true. Landing forces in elite gymnastics can reach six to thirteen times an athlete's body weight, and a lighter athlete does experience less external force on identical landings. But injuries are not determined by physics alone. They come down to whether the body is actually prepared to absorb that force.

Christina walks through what does the absorbing: muscles, tendons, bones, ligaments, and the nervous system. Think of it like a truck's suspension system. It is not the weight of the truck that smooths out the bumps, it is the suspension. For a gymnast, her muscles, tendons, and bones are that suspension.

And building that suspension requires fuel. When a gymnast underfuels, she ends up with low energy availability, meaning her body does not have enough calories to grow, repair, recover, and adapt from training. The result is earlier fatigue, slower reaction time, worse recovery, and poor training adaptation, all of which increase injury risk rather than lowering it.

Christina explains the real framework sports medicine uses: load versus capacity. Load includes things like number of landings, skill difficulty, training hours, and body weight. Capacity includes muscle strength, bone health, tendon health, landing mechanics, sleep, recovery, and fueling. You can lower the load by making an athlete smaller, or you can build her capacity, and the best injury prevention strategies focus on capacity.

This matters even more for growing, developing gymnasts going through puberty. Weight gain, body fat gain, and growth spurts during this stage are normal biology, not something to diet against. Restricting a gymnast through puberty interferes with normal growth and bone development, and tends to backfire.

Christina also unpacks what the research on RED-S (Relative Energy Deficiency in Sport) actually says, and why the International Olympic Committee identifies underfueling, not body weight, as the biggest nutritional threat to an athlete's health and performance.

In this episode, we cover:

❗ Why the "extra pounds equal extra force on joints" statement only tells half the story
❗ How landing forces actually work in elite gymnastics
❗ Why physics tells us how much force hits the body, but not whether the body can handle it
❗ What actually absorbs landing forces: muscles, tendons, bones, ligaments, and the nervous system
❗ Why underfueling leads to low energy availability, and what that does to performance
❗ Why RED-S identifies underfueling, not body weight, as the biggest threat to athlete health
❗ The load versus capacity framework sports medicine uses to think about injury risk
❗ Why strong, well-fueled muscles absorb force and fatigued muscles transfer it to bones and growth plates
❗ Why weight gain and growth spurts during puberty are normal biology, not a problem to fix
❗ Why restricting a growing gymnast's food can interfere with bone development and backfire long-term
❗ Why resilient, well-fueled athletes recover better, train harder, and stay healthier and in the sport longer
❗ How to shift the question from "how do I make her lighter" to "how do I help her body get stronger"

Christina's takeaway: the goal is not to create the lightest gymnast in the gym. It is to create a gymnast whose body can tolerate thousands of landings, recover from them, and keep getting stronger.

If you have been wondering about this, if a coach has made comments about your gymnast's weight, or if you are watching your gymnast's body change through puberty and want support navigating it, reach out. Information on how to connect is below.

Links & Resources
The Balanced Gymnast® Program (Level 5–10)
Connect with Christina on Instagram @the.gymnast.nutritionist
christinaandersonrdn.com

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Have you noticed your gymnast sleeping in later this summer and then heading straight to practice after only one meal?

Maybe practice starts at 10 a.m., 11 a.m., noon, or even early afternoon. And because it falls in that awkward window between breakfast and lunch, it can be hard to know what your gymnast actually needs to eat before training.

But here is the problem:

One meal before a four- to five-hour summer practice is usually not enough.

In this quick tip episode, Christina breaks down why gymnasts need more structure with their fueling during summer training, especially when practice starts mid-morning or mid-day.

During the school year, gymnasts often get more consistent nutrition because their schedule is more structured. But in the summer, everything shifts. Gymnasts may stay up later, sleep in longer, and wake up with barely enough time to eat before heading to the gym.

And while they may be able to “make it through” practice on one meal, that does not mean they are properly fueled.

Christina explains why underfueling during summer upgrade season can impact performance, recovery, inflammation, and injury risk. Because the goal is not just to survive practice — it is to come out of summer stronger, healthier, more confident, and ready for preseason and competition season.

In this episode, we cover:

❗ Why summer training schedules can make fueling harder
❗ Why one meal before gym is usually not enough
❗ Why “feeling fine” does not mean your gymnast is properly fueled
❗ How underfueling can impact recovery, repair, and performance
❗ Why missing nutrition can increase inflammation and injury risk
❗ Why gymnasts may need to go to bed earlier and wake up earlier
❗ Why upper-level gymnasts with big goals need more structure
❗ Why a custom summer fueling plan can make a huge difference

Christina also shares an example of an upper-level gymnast whose summer schedule led to her missing a significant amount of her daily nutrition compared to the school year.

And this is the important reminder:

If your gymnast only has one meal by 3 or 4 p.m., that is not enough nutrition.

Even if she can get through practice.

Even if she says she feels fine.

Even if she does not seem hungry.

Gymnasts need enough fuel before, during, and after training to support performance, recovery, bone health, muscle repair, and long-term success in the sport.

This is especially important for upper-level gymnasts training long hours, working upgrades, and trying to stay healthy heading into preseason and competition season.

Your gymnast may need help understanding the “why” behind her fueling plan. And that is okay.

When gymnasts understand how fueling impacts their goals, they are much more likely to buy in, follow through, and make the changes they need.

If your gymnast has a 10 a.m., 11 a.m., 11:30 a.m., or noon summer practice time, there is a good chance she needs more support with her summer fueling schedule.

She may need two meals before training, an intra-workout fueling plan, and a better post-workout recovery plan.

Because upgrade season is not the time to underfuel.

It is the time to fuel well, recover well, and set your gymnast up to feel stronger, healthier, and more confident for the season ahead.

Links & Resources
The Balanced Gymnast® Program (Level 5–10)
Connect with Christina on Instagram @the.gymnast.nutritionist
christinaandersonrdn.com

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Have you ever wondered if your gymnast actually needs a sports drink at practice?

Maybe you have seen other athletes drinking Gatorade, Powerade, Liquid I.V., LMNT, Prime, BodyArmor, or electrolyte packets and wondered if your gymnast should be doing the same.

Or maybe you have heard that sports drinks are “toxic,” full of sugar, dyes, or ingredients your gymnast should avoid.

But here is the problem: the conversation around sports drinks is often missing the most important piece.

Context.

In this episode, Christina breaks down what parents actually need to know about sports drinks, electrolytes, hydration, sugar, and performance nutrition for gymnasts.

And one thing is very clear:

Sports drinks are not automatically toxic.

But they are also not automatically necessary.

They were created for a very specific purpose: to help athletes replace fluid, electrolytes, and carbohydrates during long, intense training sessions, especially when sweat losses are high.

Christina explains why sports drinks contain both electrolytes and sugar, why sodium matters for hydration, and why sugar is not just there for taste. In the right context, carbohydrates can help with both hydration absorption and fueling during training.

But for most gymnasts, especially recreational, lower-level, or shorter-duration athletes, water and food-based fueling are often enough.

The gymnasts who may benefit most from sports drinks are typically upper-level athletes training intensely for several hours, especially when they struggle to eat during practice, have limited snack breaks, or need an easier way to get intra-workout carbohydrates.

In this episode, we cover:

❗ Why sports drinks are not “toxic”
❗ Why sports drinks were originally created
❗ Why electrolytes like sodium, potassium, and chloride matter
❗ Why sugar in sports drinks has a purpose
❗ Why hydration needs are different from fueling needs
❗ Why most gymnasts do not need sports drinks for regular practice
❗ When a sports drink may be helpful for upper-level gymnasts
❗ Why food-based carbs are often a better option for younger or lower-level gymnasts
❗ Why sipping on sports drinks for hours can increase cavity risk
❗ Why Gatorade Zero and low-sugar options are not the same as traditional sports drinks
❗ Why electrolyte packets, oral rehydration solutions, and sports drinks are not all the same thing
❗ Why products like Prime, BodyArmor, Liquid I.V., LMNT, and Skratch need to be evaluated differently
❗ Why influencer marketing can make sports nutrition confusing for parents
❗ Why fueling your gymnast properly should come before spending money on electrolyte products

Christina also explains why more is not better.

Your gymnast does not need 30, 40, or 50 ounces of sports drink during practice. If a sports drink is being used, it should be part of a larger fueling and hydration strategy, not the only beverage she drinks.

And if your gymnast does need extra electrolytes, food can help too. Something as simple as pretzels can provide sodium along with carbohydrates and other nutrients.

The goal is not to fear sports drinks.

The goal is to understand when they make sense, when they do not, and how to choose the right option for your gymnast’s specific needs.

Because nutrition is not about blanket rules.

It is about context.

And when it comes to gymnast fueling, the healthiest choice is always the one that helps your gymnast stay fueled, hydrated, supported, and able to train safely.

Links & Resources
The Balanced Gymnast® Program (Level 5–10)
Connect with Christina on Instagram @the.gymnast.nutritionist
christinaandersonrdn.com

Episode 103: Sports Drinks, Cavities, and Dental Health with Dr. Clayton, DMD

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Have you ever wondered if your gymnast is actually eating enough to support everything her body is being asked to do?

Maybe she is training hard, dealing with injuries, struggling with fatigue, or trying to keep up as her body grows and changes.

And maybe from the outside, everything looks mostly fine.

But here is the problem: underfueling in gymnastics is often much more common than most parents realize.

In this episode, Christina shares five of the biggest lessons she has learned in 11 years as a pediatric and adolescent sports dietitian, including the last six years working exclusively with gymnasts.

And one thing has become very clear:

Gymnast nutrition is not just about eating “healthy.”

It is about eating enough, at the right times, in a way that supports growth, puberty, bone health, recovery, training, performance, and long-term health.

Because underfueling does not only happen to level 9s, 10s, and elites.

It can start much earlier.

Christina explains why younger gymnasts, including level 4, 5, and 6 athletes, can already be underfueled, injured, struggling with growth, or not getting enough nutrition to keep up with the demands of the sport.

And when those issues are not addressed early, they often become bigger as training hours increase, puberty begins, and performance expectations grow.

In this episode, we cover:

❗ Why underfueling is more common in gymnasts than many parents realize
❗ Why younger gymnasts can be underfueled too
❗ Why early nutrition support matters
❗ Why gymnast nutrition needs are often downplayed
❗ Why gymnasts need enough fuel for training, growth, puberty, and recovery
❗ Why carbohydrates are so important for gymnastics
❗ Why fatigue, burnout, mental blocks, and inconsistency may require a deeper look
❗ Why HTMA testing can offer insight into mineral depletion and stress patterns
❗ Why “healthy eating” sometimes has to take a back seat to adequate fueling
❗ Why puberty, body diversity, and genetics matter in gymnastics
❗ Why fueling for performance should always come before aesthetics

Christina also shares why adequate fueling is a safety concern.

Your gymnast’s body cannot recover, repair, grow, adapt, or perform well if it does not have enough energy and nutrients to do so.

And for many gymnasts, waiting until she is older, higher-level, motivated, or already injured means waiting too long.

The goal is not to force a perfect diet.

The goal is to build a fueling foundation that helps your gymnast stay healthy, train consistently, recover better, and keep doing gymnastics for as long as she wants to.

Because your gymnast should get to decide when she is done with the sport.

Not her injuries.

Not burnout.

And not underfueling.

Links & Resources
The Balanced Gymnast® Program (Level 5–10)
Connect with Christina on Instagram @the.gymnast.nutritionist
christinaandersonrdn.com

HTMA Episode / Blog
OCD Blog

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Are you asking ChatGPT, AI, Google, or Facebook groups how to get your gymnast to eat better?

Maybe you already know she needs breakfast, more snacks, more protein, more carbs, or better recovery fuel. Maybe you have asked AI for meal plans, snack ideas, calorie needs, or supplement recommendations.

And maybe the answer sounded helpful.

But here is the problem: AI can tell you what your gymnast might need to eat, but it cannot actually help her do it.

In this episode, Christina wraps up her four-part series on what ChatGPT and AI do not know about your gymnast’s nutrition. Today’s focus is the part so many families struggle with most: implementation.

Because most parents do not just need more information.

They need help figuring out why their gymnast is not eating enough, why breakfast feels hard, why snacks are skipped, why hunger cues are unreliable, why picky eating gets in the way, or why body image and food fears make fueling feel complicated.

AI does not know your gymnast’s growth history, injury history, appetite patterns, food preferences, training demands, family dynamics, puberty status, or the real-life barriers that show up day after day.

And it cannot coach your gymnast through those barriers.

In this episode, Christina explains why nutrition success is not just about knowing what to eat. It is about habits, consistency, routines, accountability, and having a plan that actually works for your gymnast’s life.

In this episode, we cover:

❗ Why AI can explain nutrition but cannot create behavior change
❗ Why knowing what to eat is not the same as doing it consistently
❗ Why under-fueled gymnasts may not feel hungry
❗ Why breakfast struggles often require problem-solving, not just ideas
❗ Why picky eating needs a realistic fueling plan
❗ Why body image, food fears, and weight concerns need human support
❗ Why AI-generated meal plans often fall apart
❗ Why individualized nutrition coaching matters for growing gymnasts

AI can give you a snack list.

It can write a meal plan.

It can explain carbs, protein, and recovery fuel.

But it cannot understand what is actually getting in the way for your gymnast.

And that is where individualized support matters.

Your gymnast does not need another generic meal plan from the internet.

She needs a plan that meets her where she is, supports what her body is being asked to do, and helps her build the consistency she needs to grow, recover, train, and perform well.

So if you have tried the AI answers, the Facebook group suggestions, the snack lists, and the meal plans, but your gymnast is still tired, under-fueled, injured, anxious around food, picky, or struggling to recover, the better question is not just, “What should she eat?”

The better question is, “What is getting in the way of her doing it?”

And that requires individualized support, not a generic AI answer.

Part 1: Episode 199: What ChatGPT Doesn’t Know About Your Gymnast’s Nutrition

Part 2: Episode 200: What ChatGPT Doesn’t Know About Your Gymnast’s Nutrition: Calorie Needs

Part 3: Episode 201: What ChatGPT Doesn’t Know About Your Gymnast’s Supplements

Links & Resources
The Balanced Gymnast® Program (Level 5–10)
Connect with Christina on Instagram @the.gymnast.nutritionist
christinaandersonrdn.com

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Are you asking ChatGPT, AI, or Facebook groups what supplements your gymnast needs?

Maybe your gymnast is tired, sore, injured, getting sick often, struggling to recover, or not gaining strength — and as a parent, you just want to help.

So you ask: Does she need magnesium? Iron? Creatine? Electrolytes? Protein powder? A multivitamin?

But when it comes to pediatric and adolescent gymnasts, supplements are not that simple.

In this episode, Christina continues her four-part series on what ChatGPT and AI do not know about your gymnast’s nutrition, and today’s focus is supplements.

Because while AI can give you a polished answer or a list of recommendations, it cannot accurately assess whether your gymnast actually needs those supplements.

It does not know if she is eating enough, growing appropriately, recovering well, fueling consistently, or whether her symptoms are actually signs of under-fueling.

And this matters.

Because no supplement can make up for not eating enough.

Many of the things parents try to fix with supplements — fatigue, soreness, poor recovery, frequent illness, injuries, slow strength gains, or stalled progress — are often connected to under-fueling, not a missing supplement.

In this episode, Christina breaks down why “food first” matters, why supplement recommendations require context, and why individualized nutrition support is so important for growing gymnasts.

In this episode, we cover:

❗ Why AI and online searches cannot determine your gymnast’s supplement needs
❗ Why supplements should never replace eating enough food
❗ Why fatigue, soreness, injury, and poor recovery are often signs of under-fueling
❗ Why creatine, protein powder, iron, magnesium, electrolytes, and multivitamins all require individualized context
❗ Why iron supplements can be harmful if your gymnast does not actually need iron
❗ Why supplement quality and third-party testing matter
❗ Why social media supplement recommendations can be misleading
❗ Why parents may spend more on random supplements than they would on individualized support
❗ What parents should ask instead of, “What supplement does my gymnast need?”

AI may be able to generate a supplement recommendation.

But it cannot evaluate your gymnast’s growth, fueling, recovery, labs, training demands, injury history, symptoms, and health context the way an experienced pediatric and adolescent sports dietitian can.

Your gymnast does not need a random supplement stack from the internet.

She needs the right nutrition foundation first.

Enough food. Enough carbs. Enough protein. Enough calories. Enough consistency.

And then, if there are true gaps, supplements can be used intentionally and individually.

Because supplements are just that — supplements.

They are meant to fill in what is missing, not fix under-fueling.

So if your gymnast is tired, sore, injured, sick often, struggling to get stronger, or not recovering well, the better question is not, “What supplement should she take?”

The better question is, “Is she eating enough to support what her body is being asked to do?”

And that requires individualized support, not a generic AI answer.

Links & Resources
The Balanced Gymnast® Program (Level 5–10)
Connect with Christina on Instagram @the.gymnast.nutritionist
christinaandersonrdn.com

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Are you asking ChatGPT, AI, or an online calculator how many calories your gymnast needs?

It might seem like a simple question.

But when it comes to pediatric and adolescent gymnasts, calorie needs are anything but simple.

In this episode, Christina continues her four-part series on what ChatGPT and AI do not know about your gymnast’s nutrition, and today’s focus is calorie needs.

Because while AI can give you a polished answer, a number, or even a full meal plan, it cannot accurately assess what your gymnast’s body actually needs based on growth, puberty, training volume, recovery, injury status, health history, and where they are in their season.

And for gymnasts, this matters.

A young gymnast training 20 to 30 hours a week may need more nutrition than a parent, sibling, coach, or another athlete their age, even if they are smaller in size.

Because calorie needs are not determined by body size alone.

They are determined by what your gymnast’s body is being asked to do: grow, develop, repair, recover, and adapt to training.

In this episode, Christina breaks down why calorie needs are so hard to estimate, why hunger is not always a reliable sign of whether your gymnast is eating enough, and why online calculators and AI tools often miss the bigger picture.

Because your gymnast’s body is not a math problem.

It is a growing, developing athlete with dynamic needs that change across growth spurts, puberty, training seasons, injury recovery, and daily life.

In this episode, we cover:

❗ Why AI and online calculators cannot accurately determine your gymnast’s calorie needs
❗ Why calorie needs are dynamic and change throughout the year
❗ Why two gymnasts of the same age, size, and training level can still need very different amounts of food
❗ Why “my gymnast is small, so she must not need much food” is a dangerous myth
❗ Why hunger cues can become suppressed when a gymnast is under-fueled
❗ Why many gymnasts need to eat even when they are not hungry
❗ How growth, puberty, training volume, recovery, injury status, and daily movement impact nutrition needs
❗ Why basic metabolism is only one part of the equation
❗ Why recovery requires fuel for up to 48 hours after training
❗ How under-fueling can show up as fatigue, injury, headaches, dizziness, poor recovery, delayed puberty, stalled skills, low motivation, anxiety, and emotional shutdowns
❗ Why slowed growth or delayed development can be a sign your gymnast is not getting enough nutrition
❗ Why calorie targets alone do not tell the full story
❗ What parents should look at instead of asking, “How many calories does my gymnast need?”

AI may be able to generate a number.

But it cannot evaluate your gymnast’s growth chart, training demands, puberty status, injury history, recovery, mental health, performance, and fueling patterns the way an experienced pediatric and adolescent sports dietitian can.

Your gymnast does not need a generic calorie target.

They need enough nutrition to support everything their body is trying to do: grow, develop, repair, recover, stay healthy, and get stronger from the work they are putting in.

And that requires individualized support, not an online calculator.

Links & Resources
The Balanced Gymnast® Program (Level 5–10)
Connect with Christina on Instagram @the.gymnast.nutritionist
christinaandersonrdn.com

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Are you using ChatGPT, AI, or a generic meal plan to figure out what your gymnast should be eating?

AI can be helpful for a lot of things, but when it comes to your gymnast’s nutrition, growth, development, injuries, training load, and recovery, there are major limitations parents need to understand.

In this episode, Christina kicks off a four-part series on what ChatGPT and AI do not know about your gymnast’s nutrition.

Because while AI may sound confident, polished, and helpful, it cannot properly assess your gymnast’s growth chart, puberty progression, injury history, under-fueling patterns, or what they actually need to grow, recover, and adapt to training.

And when a gymnast is already under-fueled, a generic AI-generated meal plan can give parents a false sense of security while missing the deeper issue.

In this episode, Christina breaks down why growth is one of the biggest clinical indicators of whether a gymnast is getting enough nutrition, why height and weight cannot be looked at in isolation, and why automated nutrition advice often falls short for pediatric and adolescent athletes.

Because your gymnast does not just need enough fuel to get through practice.

They need enough fuel to grow, develop, repair, recover, stay healthy, and actually get stronger from the work they are putting in.

In this episode, we cover:

❗ Why AI cannot replace individualized support from a qualified healthcare provider
❗ Why ChatGPT-generated meal plans can be risky for gymnasts
❗ Why your gymnast’s growth chart matters more than one height or weight measurement
❗ Why “not losing weight” does not mean your gymnast is properly fueled
❗ How under-fueling can show up as slowed growth, stalled development, injury, fatigue, and poor recovery
❗ Why generic calorie calculators often miss what gymnasts actually need
❗ Why pediatric and adolescent nutrition is different from adult sports nutrition
❗ How AI can create a false sense of security for parents
❗ Why labs, meal plans, and nutrition recommendations need to be individualized
❗ Why the right support looks at your gymnast’s full history, not just what they eat in a day

AI may have its place, but it cannot understand your gymnast the way an experienced pediatric and adolescent sports dietitian can.

Your gymnast is not a generic athlete.

They are a growing, developing child or teen with unique needs, training demands, injury history, preferences, challenges, and goals. And their nutrition needs to reflect that.

Links & Resources
The Balanced Gymnast® Program (Level 5–10)
Connect with Christina on Instagram @the.gymnast.nutritionist
christinaandersonrdn.com

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Is your gymnast heading into summer training with big goals, upgrade dreams, or hopes of moving up a level this fall?

Summer in gymnastics may be short, but it is one of the most important times of year for building strength, power, endurance, and new skills.

But your gymnast cannot get stronger, recover well, or make the most of upgrade season if they are under-fueled.

In this episode, Christina breaks down why summer training requires a different level of nutrition support, especially when gymnasts are training longer hours, switching to morning practices, attending camps, or trying to learn bigger skills.

Because while it’s easy to assume a gymnast just needs more reps, more conditioning, or more time in the gym, the real issue may be that they don’t have enough fuel to support the training they are already doing.

In this episode, we cover:

❗ Why summer upgrade season is so important for gymnasts
❗ How your gymnast’s summer goals are connected to fueling
❗ Why more training does not always mean more progress
❗ How under-fueling can impact strength, power, endurance, and recovery
❗ Why technical struggles may not always be a technical problem
❗ Why breakfast before morning training is non-negotiable
❗ How summer schedules can make fueling more complicated
❗ What parents need to know about snack breaks and longer practices
❗ Why post-workout recovery meals matter during busy summer days
❗ How intentional fueling can help gymnasts stay healthy and make the most of upgrade season

Summer training is not just about doing more.

It is about making sure your gymnast has the fuel, recovery, and support they need to actually benefit from the work they are putting in.

Links & Resources
The Balanced Gymnast® Program (Level 5–10)
Connect with Christina on Instagram @the.gymnast.nutritionist
christinaandersonrdn.com

Episode 197: What Your Doctor Isn’t Telling You About Your Gymnast’s Injury and Nutrition

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Has your gymnast been told their injury is “just overuse,” “just part of gymnastics,” or something they’ll grow out of?

Have you asked the doctor if nutrition could help — only to be told to “eat healthy,” take vitamin D, or maybe add a multivitamin?

For many injured gymnasts, that advice is not enough.

In this episode, Christina breaks down the connection between nutrition, under-fueling, growth, development, and common gymnastics injuries like stress fractures, stress reactions, OCD, gymnast wrist, Sever’s, shin splints, and other growth plate-related injuries.

Because while training load, skill progression, and physical therapy all matter, one of the most commonly missed pieces is whether the gymnast’s body actually has enough nutrition to grow, repair, recover, and adapt to the demands of the sport.

This episode is a must-listen for parents of competitive gymnasts who are stuck in the injury cycle, dealing with slow healing, repeat injuries, delayed growth or puberty, or wondering why their gymnast keeps getting hurt even after rest, rehab, and return-to-sport progressions.

In this episode, we cover:

❗ Why many doctors miss the connection between nutrition and gymnastics injuries
❗ Why “just eat healthy” is not enough for an injured gymnast
❗ How under-fueling can compromise bone integrity, healing, and recovery
❗ Why stress fractures, stress reactions, and poorly healing bone injuries often require a deeper nutrition assessment
❗ Why rest and physical therapy may not fully work if the underlying fueling issue is not fixed
❗ The connection between growth charts, puberty, delayed development, and injury risk
❗ Why growth and development must be assessed before prescribing fueling needs
❗ Why gymnasts may need extra nutrition for catch-up growth after months or years of under-fueling
❗ What osteochondritis dissecans, or OCD, can reveal about fueling, growth, and recovery
❗ Why parents may need to view food as medicine during injury recovery
❗ How mineral imbalances can affect bone health, even when calories and periods seem normal
❗ Why high-dose vitamin D is not always the answer — and can sometimes make things worse
❗ Why “growth spurt injuries” may not actually mean your gymnast is growing well
❗ How conditions like Sever’s, Osgood-Schlatter’s, gymnast wrist, shin splints, and apophysitis can be connected to under-fueling
❗ Why physical therapy is only as effective as the nutrition supporting it
❗ Why supplements are not a magic bullet for injury healing
❗ Why adequacy — eating enough — always comes first
❗ When to seek help from a pediatric and adolescent sports dietitian

No supplement, superfood, or “healthy diet” can make up for a gymnast not eating enough.

And if your gymnast is injured, stuck in a cycle of repeat injuries, slow to heal, or struggling to grow and develop, nutrition cannot be an afterthought.

It is the foundation.

Your gymnast needs enough fuel to grow, repair, recover, and adapt — especially if they are training 15, 20, or 30 hours a week.

Because the goal is not just to get them back in the gym.

The goal is to help them stay healthy, strong, and supported for as long as they want to be in the sport.

Links & Resources
The Balanced Gymnast® Program (Level 5–10)
Connect with Christina on Instagram @the.gymnast.nutritionist
christinaandersonrdn.com

Podcast Episode on HTMA

Podcast Episode on Joint OCD

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Is your gymnast going through puberty and suddenly looking slower, less powerful, or less consistent in the gym?

Has a coach, pediatrician, or even your own worry made you wonder if your gymnast’s weight or changing body is the problem?

This is one of the most sensitive and misunderstood topics in gymnastics and when it’s handled the wrong way, it can cause serious harm to a gymnast’s relationship with food, body image, performance, and long-term health.

In this episode, Christina breaks down the difference between body weight and body composition, why puberty changes can impact gymnastics performance, and why focusing on the number on the scale is almost never the answer.

Because while it’s easy to assume that weight gain is the reason a gymnast is struggling, the real issue is often under-fueling, low strength, poor recovery, iron deficiency, or a strength and conditioning program that hasn’t adapted to their changing body.

This episode is a must-listen for parents of gymnasts navigating puberty, body changes, performance dips, coach comments, or confusion around growth charts and weight.

In this episode, we cover:

❗ Why gymnast weight is such a sensitive topic
❗ The difference between weight and body composition
❗ Why a number on the scale does not tell the full story
❗ Why BMI and body fat testing are not appropriate tools for young gymnasts
❗ How growth charts are used to evaluate healthy growth and development
❗ Why gymnast percentiles may increase after puberty — and why that isn’t automatically a problem
❗ How puberty changes a gymnast’s body, strength needs, and performance
❗ Why gymnasts should not be expected to look like their pre-puberty selves
❗ The role genetics play in body shape, muscle mass, and body composition
❗ Why comparing your gymnast to teammates or elite gymnasts can be harmful
❗ Why weighing young gymnasts can create anxiety, disordered eating, and performance issues
❗ How under-fueling can make performance worse and increase injury risk
❗ Why dieting or weight loss is rarely appropriate for adolescent gymnasts
❗ How coach comments about weight can lead to long-term harm
❗ Why fueling, strength training, and recovery need to be the focus instead
❗ When to seek help from a pediatric sports dietitian

Not every performance struggle is about weight.
Not every body change is a problem.
And not every gymnast needs to be smaller, leaner, or lighter to perform better.

In fact, for many gymnasts, the real answer is not eating less — it’s fueling more intentionally, building strength, supporting puberty, and helping their body adapt to the demands of the sport.

Your gymnast’s body is not something to fix.

It is something to support.

Links & Resources
The Balanced Gymnast® Program (Level 5–10)
Connect with Christina on Instagram @the.gymnast.nutritionist
christinaandersonrdn.com

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Did it feel like your gymnast was constantly asking for sugar, snacks, or “junk food” no matter how much you tried to offer balanced meals?

Do meals feel like a struggle, leaving you second-guessing what you’re doing?

If this sounds familiar, you’re not alone and it may not be what you think.

In this episode, we’re unpacking one of the most common (and misunderstood) challenges parents face: when your gymnast seems drawn to less nutritious foods.

Because while it’s easy to assume it’s about habits or preferences, the root cause is often much deeper and often biological.

From under-fueling to food restriction, to the way we talk about food at home, this episode walks through what’s really driving these patterns—and how to shift them in a way that supports both performance and long-term health.

In this episode, we cover:

❗ Why the term “junk food” may be doing more harm than good and how food labels impact your gymnast’s mindset
❗ The real reason behind cravings: under-fueling and biological hunger
❗ What happens to the brain and body when your gymnast isn’t getting enough fuel (including insights from the Minnesota Starvation Study)
❗ How restriction, scarcity, and “FOMO eating” can increase cravings and lead to overeating
❗ Why all-or-nothing thinking around food creates more stress and inconsistency
❗ The importance of a balanced approach (B+ nutrition) that’s actually sustainable
❗ How your home environment and language around food shape your gymnast’s behavior
❗ Why satisfaction matters just as much as nutrition—and how to make meals more appealing
❗ The role of exposure, cooking, and involvement in building a healthy relationship with food
❗ Why role modeling your own habits matters more than anything you say

Not every craving is about willpower. Not every food struggle is about preferences. And often, when a gymnast seems focused on certain foods, it’s their body asking for what it needs.

When gymnasts are properly fueled and supported, they can:

Feel more at ease around food
Reduce intense cravings
Improve recovery and energy
Build a healthier relationship with food over time

The goal isn’t perfect eating.

It’s consistent, supportive nutrition that helps your gymnast thrive both in the sport and beyond.

Links & Resources
The Balanced Gymnast® Program (Level 5–10)
Connect with Christina on Instagram @the.gymnast.nutritionist
christinaandersonrdn.com

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Did your gymnast’s competition season feel harder than it should have?

Were there unexpected struggles with strength, endurance, injuries, or consistency?

As the season wraps up, it’s the perfect time to zoom out and look at what might really be going on beneath the surface.

In this episode, we’re breaking down one of the most overlooked (but critical) factors in performance for TOPS, HOPES, and elite gymnasts: nutrition and under-fueling.

Because while it’s easy to blame skills, mindset, or body type… many of the challenges gymnasts face can actually be traced back to not getting enough fuel to support their training.

From early entry into TOPS, to the intensity of HOPES, to the demands of elite gymnastics, this episode walks you through what parents need to understand about fueling at every stage—and why so many gymnasts quietly fall behind.

In this episode, we cover:

❗ What the TOPS, HOPES, and Elite pathways actually look like (and how training demands increase)
❗ Why gymnasts in these programs are at high risk of under-fueling
❗ The reality of training 20–30+ hours per week at a young age
❗ Why many gymnasts are unintentionally under-eating (and what gets in the way)
❗ How to use growth charts to spot red flags early
❗ Why falling off a growth curve is a major warning sign—not something to ignore
❗ The connection between under-fueling and injuries like stress fractures, OCD, and chronic pain
❗ How under-fueling impacts puberty, hormones, and long-term health
❗ Why “clean eating” can actually make things worse if total intake is too low
❗ The link between fueling, body composition, and metabolism
❗ How burnout, fatigue, and mental stress are tied to nutrition gaps
❗ What happens at elite camps—and why fueling needs to be extra intentional
❗ Why supplements, recovery tools, and extra training can’t replace proper nutrition
❗ The importance of working with a pediatric sports dietitian early

Not every struggle is about skill.
Not every setback is mental.

And in the elite pathway, one of the biggest missing pieces is often adequate fueling.

Without enough nutrition, gymnasts can’t:

• Grow and develop properly
• Recover from training
• Build strength and power
• Stay healthy long-term

No matter how talented they are or how hard they work.

Links & Resources
The Balanced Gymnast® Program (Level 5–10)
Connect with Christina on Instagram @the.gymnast.nutritionist
christinaandersonrdn.com

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Welcome back to Fueled Gymnast Fall, a podcast series on what you need to know about fueling your gymnast as we move into this next competitive season. Today, we’re tackling a major issue I see EVERY. SINGLE. YEAR: the mid-season implosion.

A lot of gymnasts start the season in one of two places:
✔️ Looking strong but already running on fumes, or
✔️ Already dealing with nagging injuries, chronic fatigue, or inconsistent training.

By January or February, the wheels start to fall off. And parents are left wondering, “How did we get here again?”

A mid-season implosion isn’t random. It’s predictable—and preventable—when you understand the warning signs and support your gymnast with the right fueling strategies.

By the end of this episode, you’ll know exactly how to help your gymnast avoid the mid-season implosion—the fatigue, injuries, illnesses, and burnout that derail even the most talented athletes.

We’re breaking it into three focus areas that matter most this time of year. In this episode you'll hear about:

• Closing the recovery gap (and what the recovery gap is!)
• Protecting immune health and sleep + biggest nutrition mistakes hurting immune health
• Being proactive instead of reactive: Creating systems that support consistency all season long

Links & Resources

• Episode 176 – Fueled Gymnast Fall: Are so many gymnasts really underfueled?
• Episode 168: What can parents actually control to help their gymnast crush it this competition season?
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Welcome back to Fueled Gymnast Fall, a podcast series on what you need to know about fueling your gymnast as we move into this next competitive season. Today I'm addressing a sensitive subject for those gymnasts who are injured and not quite sure what season will look like this year.

If your gymnast was injured last season or is struggling with an major injury this preseason, it can feel frustrating and discouraging. But this doesn’t have to be a wasted time in her gymnastics journey. In fact, this can be one of the most valuable times for growth and recovery. When it’s approached the right way.

I'm talking about how to help your gymnast use her injury season wisely. From nutrition to mindset, we’ll cover what she can do to maintain strength, support healing, and come back even stronger. You’ll learn how fueling plays a crucial role in injury recovery, why underfueling can delay healing, and how to keep her confidence and motivation up while she’s sidelined.

In this episode you'll hear about:

• Why fueling is even more important when your gymnast is injured
• Strategies for staying fueled during rest and rehab phases
• When to modify (or not) their nutrition intake

Links & Resources

• Episode 176 – Fueled Gymnast Fall: Are so many gymnasts really underfueled?
• Episode 24: Using Nutrition to Optimize Injury Recovery for the Gymnast
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Welcome back to Fueled Gymnast Fall, a podcast series on what you need to know about fueling your gymnast as we move into this next competitive season. Today I'm answering a question constantly asked around this time of the year, "Should a gymnast “Clean Up” their diet before comp season starts?"

As competition season approaches, many parents and gymnasts start thinking about “cleaning up” their diet; cutting out sugar, eating more salads, or trying to be “extra healthy.” Maybe the gym or coach is making "fueling suggestions" about getting ready for season. But is that actually what your gymnast needs to perform their best?

In this episode, we dig into what “cleaning up” a gymnast’s diet really means—and why it can sometimes do more harm than good. You’ll learn how well-meaning nutrition changes can unintentionally lead to underfueling, low energy, and even slower recovery right when your gymnast needs to be at her strongest.

If you’ve ever wondered whether your gymnast should “tighten up” their eating before meets begin, this episode will give you the truth—and a better plan for fueling confidence, strength, and success this season.

In this episode you'll hear about:

• Why “eating cleaner” doesn’t always equal better performance
• The top 3 tips when it comes to pre-season fueling advice

Links & Resources

• Episode 176 – Fueled Gymnast Fall: Are so many gymnasts really underfueled?
• Episode 10: Do Gymnasts Need to “Eat Clean” to be Successful?
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Welcome to Fueled Gymnast Fall, a podcast series on what you need to know about fueling your gymnast as we move into this next competitive season. And on today's episode, we're diving right in with the question, "Are so many gymnasts really underfueled?"

Yes, yes they are…

Why do parents and coaches not believe us? Maybe it's because we are so conditioned to seeing “teeny, tiny pre-pubescents gymnasts” especially at the upper levels that we assume this is normal. So many parents and coaches assume they can tell whether a gymnast is getting enough fuel just by looking at her. But that couldn’t be further from the truth. You can’t “look” at a gymnast and know if she’s underfueled.

Gymnasts are some of the toughest athletes out there. They push through pain, fatigue, and injuries that would sideline most others. And because of that, we often mistake symptoms of underfueling as “just part of the sport.” Let's unpack why this mindset needs to change and how to start recognizing when a gymnast really is underfueled.

In this episode you'll hear about:

• Understanding what underfueling really looks like
• How inconsistency (skipping meals, uneven fueling, post-practice exhaustion) contributes to underfueling and disrupts recovery
• When it’s time to seek help and solutions

Links & Resources

• Episode 04: Relative Energy Deficiency in Sport and Gymnastics
• Episode 64: Is your gymnast overtrained or underfueled?
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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What Is OCD (Osteochondritis Dissecans) and how does nutrition play a role for your gymnast?

In this episode, we’re diving into one of the most misunderstood overuse injuries in gymnastics. OCD, or Osteochondritis Dissecans, and how nutrition plays a powerful role in both prevention and recovery. Parents, if you’ve ever wondered whether your gymnast’s elbow or knee pain could be related to underfueling, this is a must-listen.

We’ll start by breaking down why gymnasts are at higher risk for OCD compared to other athletes. It’s not just the pounding on joints. It’s the combination of intense training volume, early specialization, and often, inadequate nutrition for the demands of the sport.

And we'll discuss how this injury happens in gymnasts and answer one of the biggest questions parents have: Is it overtraining or underfueling? The truth is, both play a role. When the body doesn’t get enough energy or nutrients, bone and cartilage lose their ability to keep up with repetitive impact, setting the stage for breakdown and injury.

✨ Ready to learn more? Tune in as we dive deep on this dreaded diagnosis, and hear more about how nutrition plays a part in prevention and recovery from OCD for your gymnast.

In this episode you'll hear about:

• What Is OCD (Osteochondritis Dissecans) and who is at risk?
• The role nutrition plays: why fueling literally determines healing.
• Return to sport and what parents must understand about progressing safely back to training once cleared

Links & Resources

• ROCKET Elbow OCD
• Dave Tilley and SHIFT Movement Science
• Dr. Ian Crider The Gymnastics Doc
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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When a gymnast is underfueled, deciding whether they should practice can feel like a tough call. But is keeping them out of practice a punishment...or protection? In this episode, we dive into why it's sometimes the safest and only option for a gymnast to miss practice because of underfueling and what it means for safety, progress, and long-term health.

When your gymnast isn’t eating enough to support their training, it can be an incredibly difficult situation for both the parent and the coach. You want your athlete to succeed, but you also have to keep them safe.

The reality that we really only have two options for gymnast who are chronically injured or behind in development—eat more or train less. And sometimes, eating more just isn't feasible when it comes to logistics, number of hours in the day and how just how much catch up a gymnast has to do.

✨ Ready to learn more? Tune in as we unpack what it really means when a gymnast should miss practice because of underfueling and how to approach this situation with both compassion and clarity.

In this episode you'll hear about:

• Why ignoring underfueling has serious consequences for both performance and health
• How underfueling is actually a metabolic injury and needs to be addressed, just like any other injury
• Why missing practice is never a punishment—it’s sometimes the only safe choice

Links & Resources

• Episode 164: Holding the Boundary Around Safety + Nutrition for your Gymnast
• Episode 158: Why is my gymnast not putting on muscle/getting stronger with how much she trains?
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Is your Level 9/10 gymnast disciplined enough with nutrition to perform, recover, and reach their biggest goals?

Every high-level gymnast knows that discipline is part of the sport. From perfecting routines to managing school and training, your Level 9/10 gymnast already works incredibly hard. But when it comes to nutrition, discipline often takes on the wrong meaning. In this episode, we’re unpacking what gymnast disciplined nutrition truly looks like—and how many athletes are missing the mark without even realizing it.

Too often, “discipline” around food turns into restriction, guilt, or fear of eating enough. Many gymnasts believe being disciplined means eating perfectly, cutting out “junk,” or following rigid food rules. But true gymnast disciplined nutrition is about consistency, balance, and fueling intentionally—not about being perfect.

If your gymnast is striving for a college scholarship, trying to move up to elite, or simply wants to stay healthy and strong all season, they need more than willpower—they need a clear strategy.

✨ Ready to learn more? Tune in now to know what it really means for your gymnast to be disciplined with nutrition

In this episode you'll hear about:

• The #1 priority with fueling a level 9/10 gymnast
• The 5 nutrition foundations that most upper level gymnast need to work on...that may not always be the most "enjoyable"
• The importance of support and autonomy for your older gymnast

Links & Resources

• Episode 58: Why Sport Dietitians Nutritionists aren’t the Food Police
• Episode 167: Why Eating Healthy Isn’t Enough for Gymnast Success (and What to Do Instead)
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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s your gymnast talking about quitting? If so, you’re not alone. Many parents and coaches face this difficult situation of their gymnast saying she wants to quit. But whether it comes out of the blue or feels like the inevitable conclusion, I'd really challenge you to dig in and try and understand what could be making your gymnast feel this way.

In this episode of The Gymnast Nutritionist® Podcast, we dive into the real reasons why gymnasts feel like giving up and whether nutrition can play a role in helping them push through.

While nutrition can’t fix every challenge, it can make a huge difference. Underfueling often leads to fatigue, poor recovery, stalled progress, and higher injury risk—all of which can make your gymnast say she wants to quit. But by addressing nutrition early, you give your gymnast the best chance to stay healthy, motivated, and confident in their sport.

If your gymnast is on the verge of quitting, this episode is a MUST listen. Understanding how fueling is affecting her love of the sport could make all the difference. Getting help with nutrition now could be the key to keeping them strong, resilient, and enjoying gymnastics again.

✨ Ready to learn more? Tune in now to Episode 172.

In this episode you'll hear about:

• The top reasons why gymnasts end up quitting
• How underfueling makes every obstacle feel bigger
• Why fueling right can change how your gymnast feels about the sport

Links & Resources

• Episode 113: The 5 Stages of Underfueling – Gymnast Edition
• Episode 167: Why Eating Healthy Isn’t Enough for Gymnast Success (and What to Do Instead)
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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When it comes to fueling high-level gymnasts, there’s no shortage of opinions and advice floating around online. But when it comes to your gymnast’s health and performance, “guessing” is not a strategy. In this episode, I’m breaking down our approach to labs, supplements, and mineral analysis for gymnasts. You’ll learn why blindly adding supplements can do more harm than good, when lab testing makes sense, and how mineral analysis can give us deeper insights into your gymnast’s fueling and recovery needs.

If you’ve ever wondered whether labs or supplements are necessary for your gymnast—or felt overwhelmed by conflicting information—this episode will help you cut through the noise and focus on what truly supports long-term health and performance.

✨ Ready to peak behind the curtain? Tune in now to Episode 171 and learn more.

In this episode you'll hear about:

• Why “Dr. Google” and crowd-sourcing supplement advice can seriously backfire for your gymnast
• What labs (bloodwork) and tests we are most interested in
• Flashy tests, labs, or supplements that aren't actually helping your gymnast

Links & Resources

• Episode 144: Why we do HTMA testing and labs with gymnasts (+ more of my story)
• What is HTMA Testing and How Can It Help Your Gymnast?
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Thinking about gymnast nutrition coaching but feeling hesitant? You’re not alone. Many parents wrestle with the same fears before starting 1:1 coaching for their gymnast—and in this episode of The Gymnast Nutritionist Podcast, I’m unpacking the most common concerns and what you really need to know before making the investment.

We're in the thick of Preseason and I know gymnast nutrition coaching is not at the top of the list for many families right now. Skills verification, putting together routines, recruiting commitments for my older gymnasts...there's a reason why our winter cohort is usually the biggest. It's because it's during competition season and it's usually at that point that parents are realizing their gymnast needs serious help with fueling.

Nutrition coaching isn’t always easy, but it’s always worth it. And you’ll never walk the journey alone—we’ll support you every step of the way.

✨ Ready to learn if gymnast nutrition coachingis right for your family? Tune in now to Episode 170.

In this episode you'll learn:

• Nutrition coaching is designed to fit into your busy schedule. You’re already feeding your gymnast—we simply give you the strategy, intention, and direction to do it with confidence.
• How we meet you exactly where you’re at. Forget kale-only diets and mom guilt.
• No matter what level, fueling well makes a difference. Even if she’s considering quitting, proper nutrition supports her health, growth, and confidence.

Links & Resources

• Episode 169: What we learned from our Gymnast Fueling Audits
• Episode 164: Holding the Boundary Around Safety + Nutrition for your Gymnast
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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When parents hear “fueling,” they often assume their gymnast is doing okay—but our recent gymnast fueling audits revealed a very different story.

Here’s what we found:

• 2 out of 3 gymnasts had already fallen off their growth curve.
• Most were missing 25% or more of their daily nutrition needs.
• Many were already at moderate to high risk for RED-S, not because they were training 30 hours a week like elites—most averaging closer to 20 hours per week.

And the scary part? A lot of these gymnasts already had serious injuries—stress fractures, overuse injuries, elbow pain requiring an OCD rule-out. These are not just “random bad luck” injuries. They’re a direct reflection of inadequate fueling.

Some of the families we worked with have followed us for years. A few were doing okay but still had blind spots. Others really needed more support than they realized—and would be better served by investing in a comprehensive program rather than piecing things together with every bootcamp, challenge, or workshop they see.

I get it—sometimes it really isn’t in the budget. But I’ll also challenge you to look at where your money is going…because if your gymnast isn’t getting the nutrition she needs, none of that will keep her healthy or performing at her best.

In this episode, I’ll walk you through exactly what we learned from our gymnast fueling audits—and how you can start identifying the red flags before your gymnast ends up injured, stuck, or sidelined.

Because fueling is the foundation. Without it, nothing else matters.

👉 Listen in to learn what these audits revealed—and what steps you can take now to protect your gymnast’s health, growth, and performance.

Links & Resources

• Enrollment for Gymnast Fueling Audit
• Episode 04: Relative Energy Deficiency in Sport and Gymnastics
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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There’s a lot in gymnastics that frustrates parents—but truthfully, much of it is out of your control. You can’t control the judging. Or the coaching. You can’t control every practice or every skill. So as a parent of a gymnast, what can you actually control?

Gymnastics is a roller coaster of a ride. There are so many factors outside a parent's control along the way. But one thing I’ve learned in 6+ years of working with gymnastics parents…most wait too late.

January is our biggest cohort of the year which is great but also frustrating because there are truly a few nutrition situations that improve within days to weeks. A lot of them take weeks + months (or even years) and waiting until the START of competition season might mean its too late for that particular season.

But here’s the good news: there are some powerful things you can control that directly impact your gymnast’s health, performance, and longevity in the sport. If you’re wondering what you actually have control over as a parent in this sport, this episode will help you redirect your energy to the things that matter most.

✨I’m sharing three key areas that will make a huge difference this competition season:

✅ Making sure your gymnast is eating enough to grow, develop, heal, repair, and recover.
✅ Teaching your gymnast how to fuel her body—understanding food’s role in energy, performance plates, and smart snack choices.
✅ Involving your gymnast in the process of food prep and planning so she’s confident and capable when it comes to fueling herself. The key differences between “healthy” and “adequate” fueling for gymnasts

Links & Resources

• Episode 164: Holding the Boundary Around Safety + Nutrition for your Gymnast
• Episode 165: What to Do When Your Gymnast’s Lunch Comes Home Uneaten?
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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When it comes to gymnast nutrition, “healthy” and “adequate” are not the same thing. And confusing the two can keep your gymnast stuck in frustration, struggling with performance, and at higher risk of injury.

So many parents tell me, “But Christina, my gymnast eats so healthy!” And while that’s absolutely important, the real question is—is she eating enough?

Here’s the truth. A gymnast can eat the cleanest, most nutrient-dense diet in the world, but if it’s not adequate—meaning enough total energy, protein, carbs, and fats—her body is still underfueled.

And that underfueling leads to stalled progress, poor recovery, and increased injury risk (even when everything looks “healthy” on the plate).

Gymnasts need adequacy to meet the high demands of training and competition so "healthy nutrition" doesn’t automatically equal “performance nutrition.” If your gymnast is serious about her goals, nutrition has to go beyond “healthy.” Adequate fueling is the foundation for strength, energy, growth, and keeping her body safe from injuries.

✨ This episode is a must-listen if you’ve ever wondered why your gymnast is doing all the right things with her food but still seems tired, stuck, or sidelined by nagging injuries. You might have that "ah-ha" moment...

In this episode you'll learn:

• The key differences between “healthy” and “adequate” fueling for gymnasts
• Why just focusing on clean eating can actually backfire for gymnasts
• Meeting energy needs is non-negotiable if your gymnast wants to stay strong, healthy, and progressing in the sport.

Links & Resources

• Episode 64: Is your gymnast overtrained or underfueled?
• Episode 04: Relative Energy Deficiency in Sport and Gymnastics
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Why is our practice The Gymnast Nutritionist® even though we are all Registered Dietitian Nutritionists (specialized in pediatrics and sports nutrition).

Marketing. No one knows what a dietitian is. Not even in the hospital. We get all dietricians, dietary, nutritionalists, etc.

But, there are HUGE differences between dietitians and nutritionists. We are not created equally. And, like in any professions, they bad dietitians and bad nutritionists.

But, I am confident to say there are way more “nutritionists”, health coaches, etc who do harm out there bc they just don’t have the training needed to do what they’re trying to do.

Now, this is going to come off as all “high and mighty” which is funny because if any other professions—doctor, nurse, physical therapist, etc was saying you shouldn’t try to do those professions without the training + credentials, no one would bat an eye.

But I guess the thing about nutrition is everyone eats, everyone has an opinion about what people eat, and especially former gymnasts—they think they know it all.

I bring all this up bc it’s about knowing what’s up as a consumer and making sure you’re choosing qualified professionals to help your CHILD and adolescent gymnast.

It’s one thing if as an adult you want to work with some personal trainer or health coach to help you with your nutrition—whatever, that’s your choice.

But for your own child or teen--- we need to be more careful because they are not just small adults. Their physiology is different, their development and cognition is different, their nutrition needs are different, and the growth piece is so so so critical and even adult dietitians don’t know how to assess this (including NCAA dietitians—you’re working with adults).

In this episode you'll learn:

• Why The Gymnast Nutritionist® team is made up of highly specialized Registered Dietitian Nutritionists (no "health coaches" over here)
• The differences between a "nutritionist" and Registered Dietitian Nutritionist (RDN)
• What it takes to become a RDN
• Why you should only hire a RDN to work with your gymnast on nutrition versus a personal trainer, health coach, "nutritionist", etc

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Your gymnast’s lunchbox comes home full… and your heart drops.
You know what’s ahead—hours of intense training—and your gymnast skipping lunch just isn’t an option. But between picky eating, short lunch breaks, and the chaos of the school day, it happens more often than we’d like to admit.

Back-to-school season means jam-packed schedules, early mornings, homework piles, and rushing from the classroom to the gym. For most kids, missing a meal isn’t ideal—but for gymnasts, it can be a game-changer in all the wrong ways. Their nutritional needs go far beyond those of the average, developing child. When your gymnast misses lunch, you’re looking at more than just a grumpy attitude… you’re risking low energy, poor focus, slower skill progress, increased injury risk, and even long-term growth and development issues.

For our gymnasts it means making sure they have the right fuel to power through school and practice. In this episode, I’m diving into gymnast lunch strategies—why skipping lunch is not an option, and how to troubleshoot when your gymnast isn’t eating at school.

In this episode, hear more about:

• Why your gymnast’s fueling plan has to be different than a typical child’s
• Common reasons gymnasts don’t eat their lunch at school
• How fueling at school can impact season performance

Links & Resources

• Episode 110: Navigating school lunch nutrition for your gymnast
• Why Your Gymnast Won’t Reach their Off-Season Goals
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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As a parent, it can be tough to hold firm when it comes to your gymnast’s nutrition—especially when you're met with pushback from coaches, friends, or even your gymnast herself. But when we zoom out and really look at the big picture, we have to remember this: nutrition is a safety issue.

In today’s episode, I’m diving into what it really means to hold the boundary around safety and nutrition for your gymnast—and why doing so isn’t just "being mean" or "strict." It's about protecting your athlete’s health, performance, and long-term well-being.

But holding these boundaries around safety and nutrition for your gymnast can sometime bring up unexpected and all sorts of feelings for parents. And I totally get that. Bottom line, if your gymnast is doing 20+ hours of gymnastics a week though...they have to be adequately fueled to retain the privilege of doing gymnastics.

In the words of my mentor, "if you can fuel it, you can do it". Listen in to today's episode to know you're not alone in holding the boundary. And its the kindest, most productive thing you can do for your gymnast. Whether you’ve been feeling pressure to give in, or you’re not sure how to communicate your boundaries effectively, this episode will give you both clarity and confidence to stand firm.

In this episode, hear more about:

• Understanding parental boundaries and gymnast needs
• Why safety and nutrition are inseparable for gymnasts
• Real-world examples of boundaries you might need to set

Links & Resources

• Episode 163: The Summer Slump Is Real: Why gymnasts (AND Parents) are struggling right now
• Why Your Gymnast Won’t Reach their Off-Season Goals
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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In this episode of The Gymnast Nutritionist Podcast, I'm diving into the all-too-familiar gymnast summer struggle—and why it’s hitting both athletes and parents hard right now.

From chaotic training schedules to travel, time off, and disrupted routines, summer often leaves gymnasts feeling sluggish, unmotivated, or stuck in a performance plateau. And it’s not just the gymnast feeling it. Parents are frustrated too, feeling stretched thin, wondering what’s going on and how to support their athlete.

Summer always starts with great intentions. More time to train, better routines, finally getting fueling dialed in. But if you’re being honest, what have you actually done? If your gymnast has big goals for this season, nutrition can’t be an afterthought. It’s not optional.

Nutrition truly is the foundation of everything your gymnast does in and out of the gym. And if you try to wing it, you won’t get it right. And you'll be stuck in the same place next year, watching your gymnast in summer struggle and still not know how to help her.

If your gymnast isn’t hitting those off season goals or is extremely resistant to fueling for the work required... or if YOU are feeling the mental load of trying to hold it all together...this episode is for you.

In this episode, hear more about:

• Why the “wait until preseason” mindset can backfire - the longer you wait, the longer it will take
• What you can do now to shift out of survival mode and into a stronger preseason
• 3 fueling goals every parent should focus on with their gymnast

Links & Resources

• Episode 154: The Top 5 Fueling Mistakes Gymnasts Make During Summer
• Why Your Gymnast Won’t Reach their Off-Season Goals
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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If you're worried your gymnast might be underfueled or showing signs of RED-S (Relative Energy Deficiency in Sport), this episode is a must-listen. In today’s episode, I'll explain why a true gymnast fueling audit doesn’t start with macros or calorie counts. It starts with tracking growth over time PLUS nutritional intake.

When parents come to me worried their gymnast might be underfueled or showing signs of RED-S (Relative Energy Deficiency in Sport), the first thing we do in our initial session is a gymnast fueling audit. And guess what? That session starts with growth history. AKA growth charts.

Why? Because your gymnast’s weight and height trends over time are some of the most objective, science-backed indicators we have to assess if they’re getting enough fuel to support growth, training, and recovery. And here’s the hard truth—RED-S doesn’t always show up in how a gymnast looks. It shows up in how their body is growing (or not growing).

In this episode, I’m walking you through:

• Why the growth chart is the #1 tool I use to assess underfueling
• What normal growth should look like for a gymnast and why it's completely individualized.
• How we're helping parents know once and for all: is your gymnast underfueled??

Links & Resources

• Join the Fueling Audit Waitlist
• Episode 146: Update to our Team Talks Series (what we are and aren’t doing moving forward)
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Join our NEW Competition Season Nutrition Clinic-- Jan 5 & 6th for female level 6-10/elite gymnasts + parents!

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With the 2025 competition season upon us, today's episode focuses on the varying needs for competition nutrition strategies for gymnastics at the different levels.

Every new level brings with it new challenges and opportunities. It's easy to get distracted with things your gymnast doesn't need yet. Or spend years (and money!) on things that aren't what they really need in the long run. From marathon long meets, to weird session times, to nerves and pressure kicking in, there's a lot more than just gymnastics to navigate come competition time.

Let's compare/contrast the challenges at each level with fueling, performance, staying healthy, etc. What kind of competition nutrition strategies does your athlete need at their current level of gymnastics?

In this episode you'll hear about:

• Level 6+&: Navigating new competition challenges
• Level 8: The importance of having a nutrition strategy
• Level 9: Adapting to new competition dynamics: being flexible!
• Level 10: Mastering nutrition for peak performance
• Elite/college: Advanced competition nutrition strategies for gymnastics

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 77: Gymnast Nervous Stomach and Competition Nutrition
• Episode 124: [Fueled Gymnast Fall] How to keep your gymnast from imploding this competition season
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Join our NEW Competition Season Nutrition Clinic-- Jan 5 & 6th for female level 6-10/elite gymnasts + parents!

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Have you fallen victim to the mentality of "team no days off for your gymnast? Believe it or not, this could be what's keeping your gymnast stuck + struggling. And is the fastest way to ruin your kids gymnastics career.

A lot of the young, high level gymnasts we work with these days were just babies a few years ago during COVID. So, they don’t understand one of the most valuable lessons that came out of COVID. And that lesson was that even with extensive time out of the gym, gymnasts came out for the better.

There’s such a pervasive “no days off” mentality in the gymnastics world. And while there’s nothing wrong with being driven and dedicated...this mentality + underfueling is a huge reason why so many gymnasts are broken + burnt out.

I see a LOT of gymnasts doing extra S&C, extra workouts, etc on top of their existing 25-30+ hours a week. And it just makes me cringe inside. Why are gymnast so afraid of taking time off? They’ve been told if they take time off they’ll...

• Lose their skills
• Fall behind their teammates or competition
• Get “Fat”

So before you join team "no days off" for your gymnast, here are 3 things I want you to consider. And how using those funds to learn how to actually fuel them could be the key.

In this episode you'll hear about:

• Growing, developing gymnasts aren’t the same as mid-20 professional athletes.
• Does your gymnast really need more training or more private lessons? Or does she just need to show up fully fueled and able to engage with the training?
• Does your gymnast need to worry about her body or nutrition intake when taking days off the gym?

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 128: Does your gymnast need to "manage her weight" while injured or out of the gym?
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Join our NEW Competition Season Nutrition Clinic-- Jan 5 & 6th for female level 6-10/elite gymnasts + parents!

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To wrap up our introduction to the team podcast series, today I'm pumped to chat with Megan Robinson. She is our final dietitian on team TGN® and one of our pediatric/adolescent sports dietitians who supports our gymnasts + parents inside The Balanced Gymnast® Program. And on today's episode, we're covering a variety of topics including injury recovery nutrition for gymnasts!

Not only has Megan spent 20 years in pediatric endocrinology, but as a former gymnast, current marathoner and run coach, Megan is an athlete through and through. She connects with our clients and understands what they're going through when injury temporarily takes them away from the sport they love. She has the experience and knowledge when navigating injuries with a gymnast. Plus the strategies to optimize fueling to return to sport better and stronger than pre-injury.

We also chat about underfueling and the affect it has on all systems of the body, particularly the GI system. In a world where it's so easy to just say "its gluten" or "its dairy" and never do the work to get the root cause, Megan dives in to fix the underlying issue, not just the symptoms.

In this episode you'll hear us touch on case studies involving:

• Celiac and GI symptoms that could be affecting your gymnast' fueling
• Getting gymnast buy-in when it comes to leveraging nutrition
• What injury recovery nutrition for gymnasts looks like

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 125: [Fueled Gymnast Fall] How to help your gymnast with nutrition if they’re stuck, struggling, or injured
• Episode 113: The 5 Stages of Underfueling- Gymnast Edition
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Join our NEW Competition Season Nutrition Clinic-- Jan 5 & 6th for female level 6-10/elite gymnasts + parents!

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In today's episode, I'm sharing why its critically important for your gymnast to be plotted on their growth chart multiple times a year. And how things can go sideways when they aren't.

I know parents spend so much time seeing specialists for their gymnasts that often the pediatrician well-checks are pushed to the back burner. But without those visits and plotting the gymnast on their growth chart...it's scary how easy it is for your gymnast to get off track for where they genetically need to be in growth and development.

Arguably your gymnast who is training 20-30 hours a week is not a "normal" kid. Not in the sense of wear of tear on the growing and developing body. When we look at the gymnast in the context of their growth chart, it helps us understand the overall situation. We're looking at where their growth is currently, where it needs to be, and if they've fallen off their curve

In this episode you'll hear about:

• The importance of growth monitoring
• Why normal growth and development is one of the best protectors against setback and struggle
• Nutrition's role in growth and recovery

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 128: Does your injured gymnast need to "manage her weight"?
• Episode 112: Is your "tiny gymnast" actually underfueled, or growing normally for them?
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Join our NEW Competition Season Nutrition Clinic-- Jan 5 & 6th for female level 6-10/elite gymnasts + parents!

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Injury and time off is by nature stressful for the athlete and parent. But unfortunately, in an aesthetic sport like gymnastics that is steeped in backwards thinking, navigating weight gain or management in injured gymnasts takes it to a whole other level of stress.

I know gymnasts fear gaining weight or growing will cause them to loose their skills when they're back to full training. So, to manage weight in injured gymnasts, a lot of well meaning coaches and parents will think their athlete needs less fuel since they're not training at the same level.

While this might be the case for some, most high level gymnasts aren't fueling enough in the FIRST place. They've been training for YEARS underfueled, and that lack of nutrition is probably contributing to the injury in the first place.

First and foremost when a gymnast is injured, now is the time to repair and recover.

In this episode you'll hear about:

• The three categories injured gymnasts fall under
• Why some gymnasts go through major growth during injury time off and why its necessary
• The worse thing you can do with nutrition during injury time off

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 125: [Fueled Gymnast Fall] How to help your gymnast with nutrition if they’re stuck, struggling, or injured
• Episode 89: Why we focus on performance versus weight in gymnasts
• Episode 20: 8 Truths About Injury Nutrition for the Gymnast
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Join our NEW Competition Season Nutrition Clinic-- Jan 5 & 6th for female level 6-10/elite gymnasts + parents!

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I'm so excited to introduce you all to the next dietitian on team TGN®, Ryann Mayer. She is another one of our pediatric/adolescent sports dietitians who supports our gymnasts + parents inside The Balanced Gymnast® Program. And she's making life a whole lot easier for parents of gymnasts who are picky eaters!

Ryann is a former level 10 gymnast herself and knows the sport inside and out. It's this first hand knowledge, combined with her experience and training as a pediatric and sports dietitian that makes our clients fall in love with her.

Her expertise in all things GI and experience with selective eaters creates a safe space for our gymnasts and parents. With gymnasts who are picky eaters, she uses the approach of meeting the families where they're at; working together to make the necessary changes to help them reach their big goals and dreams. Because when you're fueled, you're more willing to try new foods!

In this episode you'll hear us touch on case studies involving:

• Why it's so important to build new habits from the start rather than try and fix old habits
• Navigating celiac disease and other GI issues in young athletes
• Addressing selective, aka picky eating in gymnast with creative and effective solutions

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• How to Fuel the Young Competitive Gymnast
• Episode 93: Navigating Gymnast Nutrition and Picky Eating
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Join our NEW Competition Season Nutrition Clinic-- Jan 5 & 6th for female level 6-10/elite gymnasts + parents!

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A LONG overdue episode, on the podcast today I'm introducing you all to dietitian Melissa Wallinga. One of The Gymnast Nutritionist® team pediatric/adolescent sports dietitians who supports our gymnasts + parents inside The Balanced Gymnast® Program.

She is a former NCAA athlete, current peds/adolescent sports dietitian (and super smart clinical dietitian with her doctorate--- that's Dr. Melissa to you), and mom of two darling girlies (one of which is a L6/7 gymnast).

We're discussing how important her pediatric and adolescent clinical background is when helping our clients navigating not only sports nutrition, but everything that goes along with healthy growth and development. Young gymnasts aren't just small adults! A young, growing gymnast has specific needs from her sports dietitian and that's where Melissa comes in.

In this episode you'll hear us touch on case studies involving:

• Picky eating
• Iron deficiency
• ADHD challenge

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 36: Gymnast Nutrition and ADHD
• Episode 93: Navigating Gymnast Nutrition and Picky Eating
• Gymnasts + Growth Charts Instagram Post
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Join our NEW Competition Season Nutrition Clinic-- Jan 5 & 6th for female level 6-10/elite gymnasts + parents!

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At this point of the year, parents ask if nutrition is something their gymnast should focus on while they're injured.

A lot of gymnasts are injured right now and won’t even have a competition season. Or some are in the process of coming back and things feel uncertain. Or others are currently in pain but in are denial and hoping it will go away.

It's easy to assume there are other things an injured gymnast should focus on besides nutrition. However, the bottom line is the best time to work on your gymnast’s nutrition was 2 years ago (or even earlier).

BUT, the next best time to work on nutrition is NOW. And it can sometimes be easier to work on nutrition because a gymnast has MORE time. Sometimes it's hard to jump in with a gymnast training 20, 30 hours a week and get their nutrition where it needs to be (which is sometimes double their current intake). When a gymnast is not at gym or only partially, it’s less challenging and then we can ramp things back up as they progress in the gym.

Welcome to the fourth episode of our series, Fueled Gymnast Fall. Now is the time to make changes and adjustments before competition season. Especially if your gymnast is injured and has never focused on nutrition.

In this episode you'll hear about:

• How to take an honest look at their growth/development and nutrition.
• Importance of having a honest conversation about what's going on in the gym
• Why you need to address the aches and pains now

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 24: Using Nutrition to Optimize Injury Recovery for the Gymnast
• Enter the Fueled Gymnast Fall Podcast Giveaway
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

Join our NEW Competition Season Nutrition Clinic-- Jan 5 & 6th for female level 6-10/elite gymnasts + parents!

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Is your gymnast ready to crush it? Or will your gymnast implode part way through this competition season? Is there a way to predict or prevent it from happening?

Preparing for competition season begins the day after the last season ended, right? There's no real "time off" in gymnastics. And each season brings it's own challenges and struggles to focus on. "Off season" is filled with camps, upgrades, extra conditioning. And then preseason rolls around and things start really ramping up. Now, at this point of the year, gymnasts are putting together routines, working on 1st and 2nd halves, wondering if the skills are going to all come together. Wondering if they have the endurance to even make it through whole routines.

Welcome to the third episode of our series, Fueled Gymnast Fall. It's been great taking the time to address a handful of specific issues that could be affecting your gymnast at this point of the year. Now is the time to make changes and adjustments before competition season is upon us.

It's so easy during the craziness of the year for nutrition to take a back seat. Some parents and gymnasts just don't know it could be the reason they struggle during competition season. Or others think there's plenty of time to figure it out...there's just more important things to focus on first...

Until it's too late to harness the power of performance nutrition to support your gymnast reaching her full potential during competition season. Or it's too late to heal injuries or endurance issues and the season is over before it starts. But it doesn't have to be this way!

Listen to today's episode to hear the next episode in our series, Fueled Gymnast Fall.

In this episode you'll hear about:

• Is your gymnast closing the recovery gap?
• The link between immune health and sleep - and how nutrition supports this
• How to be proactive rather than reactive with your gymnast's nutrition this competition season

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Sleep and Immunity
• Enter the Fueled Gymnast Fall Podcast Giveaway
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

Join our NEW Competition Season Nutrition Clinic-- Jan 5 & 6th for female level 6-10/elite gymnasts + parents!

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How your gymnast consumes and behaves around the sweets and treats on the holidays is indicative of their relationship with these foods the other 364 days a year.

I know that's a big statement, but stay with me. For example, if on Halloween your gymnast ate so much candy or sweets on the holiday they made themselves sick...more than likely they feel restricted and are probably underfueled and biologically hungry most of the time.

Welcome to the second episode of our series, Fueled Gymnast Fall. I'm so excited to take the next few weeks to address a handful of specific issues that could be affecting your gymnast this point of the year. Now is the time to make changes and adjustments before competition season is upon us.

If your gymnast tends to overdo it when they're around the holiday sweets and you're ready to tear your hair out, this is definitely the episode for you. Even if Halloween was a hot mess, there's still plenty of time to adjust your fueling and feeding strategy so that your gymnast can sail through the holidays. All while fueling herself like normal and remain consistent in how she trains for energy levels.

Listen to today's episode to hear the next episode in our series, Fueled Gymnast Fall.

In this episode you'll hear about:

• Making sure your gymnast is eating enough vs what you think is enough
• How YOU talk about the holidays sweets in front of your gymnast is affecting them
• Are your current feeding practices working or will they backfire down the road?

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 67: How to fix your gymnast's sugar "addiction" [Parent Interview]
• Enter the Fueled Gymnast Fall Podcast Giveaway
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

Join our NEW Competition Season Nutrition Clinic-- Jan 5 & 6th for female level 6-10/elite gymnasts + parents!

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Could your gymnast be underfueled and you just not know it? What does that look like and what signs should parents be on the lookout for?

Welcome to the first episode of our series, Fueled Gymnast Fall. I'm so excited to take the next few weeks to address a handful of specific issues that could be affecting your gymnast at this point of the year. Now is the time to make changes and adjustments before competition season is upon us. And underfueling is unfortunately all to common amongst gymnasts and can wreck havoc on routines.

One of the hardest things to break through when it comes to fueling the high level gymnast is understanding that it looks so different than what we're used to. But there are signs that we can look for and assess to really know if they're getting what they need.

Because let's face it. Fueling a high-level gymnast that is training 20-30 hours a week is just not the same as fueling yourself as a parent or just "eating healthfully". And it's even different than fueling an adult athlete because these gymnasts are still in the throes of growing and developing. Their needs are unique.

Listen to today's episode to hear the first in our series, Fueled Gymnast Fall.

In this episode you'll hear about:

• Is fine really fine? When making assumptions can backfire or prevent reaching a gymnast's full potential
• Being a super great or "healthy" eater doesn't mean they're fueling for the work required at the upper levels
• Why underfueled gymnasts fly under the radar when parents just go off of a "look"

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 23: How to Fuel through Puberty for Power and Performance with Guest Dave Tilley
• Enter the Fueled Gymnast Fall Podcast Giveaway
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

Join our NEW Competition Season Nutrition Clinic-- Jan 5 & 6th for female level 6-10/elite gymnasts + parents!

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Today's episode is all about NCAA recruiting and how nutrition will impact a gymnast in the college recruiting journey.

This is a huge topic for my junior and senior gymnasts who are actively going through recruiting. I hear a lot about their experiences in the process, and it's left me thinking about how essential nutrition is to your gymnast being successful, in the sport and in college recruiting.

Just like college recruiting doesn't start on June 15th after her sophomore year (gymnasts start working YEARS before that date to get recruited), nutrition needs to start early in her gymnastics career. Because it's not only about becoming a college gymnast. It's also about showing up at that college that chose you and being healthy enough to contribute and compete for the team.

So I'm sharing five thoughts I have about college recruiting and your gymnast's nutrition. In this episode you'll hear about:

• The importance of early preparation
• Nutrition's role in skill development
• Navigating the pressure to stay on top, even after committing to college gymnastics

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 45: What College Bound Gymnasts Need to Know about Nutrition with Tiffany Campbell MS, RD, CSSD, CBDT
• Episode 29: NCAA Gymnastics Recruiting and Nutrition- The Need to Know with Jill Hicks
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Join our NEW Competition Season Nutrition Clinic-- Jan 5 & 6th for female level 6-10/elite gymnasts + parents!

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If you've been listening to the podcast for awhile but have been wondering at what age does your gymnast need nutrition support, then this episode is for you!

There's definitely no one hard rule when it comes to what age gymnasts should seek out nutrition support. It would be unrealistic to say the perfect age to start is 10, 11, or 12 years old. This is because 10, 11, 12 years old can look different for everyone. You could have an 11 year old level 6 training 15 hours a week or an 11 year old junior elite already training 25+ hours a week. While they may be the same age, their fueling needs are going to be vastly different.

But, we also don't want gymnasts putting off learning how to properly fuel until they start experiencing injuries or setbacks happen. So much time can be lost in trying to recover from underfueling when it's already affected growth and development or caused a never ending cycle of injury after injury.

So today, let's discuss the different ages and stages of gymnastics and the nuances in each group. And address the big questions of "at what age does your gymnast need nutrition support?".

In this episode you'll hear about:

• The importance of early nutrition support
• Nutrition needs of teen gymnasts
• Maintaining passion and health in older gymnasts

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 87: The Magic that Happens When Nutrition "Clicks" for your Gymnast [Gymnast INTERVIEW]
• Episode 119: Spilling the Tea with Gymnast Parents who went All In with Nutrition
• Gymnasts + Growth Charts Instagram Post
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Join our NEW Competition Season Nutrition Clinic-- Jan 5 & 6th for female level 6-10/elite gymnasts + parents!

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We have a super special episode on the podcast for you today with some of our alumni parents who went all in with nutrition for their gymnasts.

We asked parents who were once in your shoes all about how they've seen nutrition work for their gymnasts. Hear answers to your burning questions about our signature TBG Program. Our panelists, who are all experienced TBG Alumni, address a variety of topics that you might find helpful like injury, recovery, growth and development, gymnast buy in and much more.

What You’ll Learn:

• Personal motivations why these parents invested in nutrition for their gymnasts
• How the TBG program impacted their lives and results they've experienced
• Answers to frequently asked questions we get from parents every day

We invite you to listen to our alumni share their stories and experiences with our program. Their insights can provide you with valuable perspectives on the benefits of making nutrition a priority for your gymnast this season.

The replay is a MUST listen, full of wisdom from level 9/10/NCAA parents who have been where you are, faced what you're facing, and went all in with nutrition and never looked back!

Don’t miss out on this chance to learn from those who were once in your shoes. Their stories might just inspire your own fueling journey!

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 116: Six surprising things that happen after fixing your gymnast’s fueling issues
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Join our NEW Competition Season Nutrition Clinic-- Jan 5 & 6th for female level 6-10/elite gymnasts + parents!

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Today's podcast topic is all about how sometimes parents and athletes are in denial when it comes to their gymnast's nutrition. It's not a unique state as we all engage in it. But what's normal isn't always what's best; especially when it comes to making sure your gymnast is properly fueled.

This is a topic that's so relevant to the parents of gymnasts, particularly during the super busy and intense competition season months. But struggles and denial regarding your gymnast's nutrition is only going to lead to more struggles in the gym when it matters most.

So today, let's address some of the reasons why I see parents and gymnasts put fueling on the back burner. Because at the end of the day, the sooner you get the nutrition help you know you need, the sooner things will improve.

In this episode you'll hear about:

• Understanding denial and it's impact on gymnast nutrition
• Common barriers to nutrition support
• The ramifications of delaying taking action

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 116: Six surprising things that happen after fixing your gymnast’s fueling issues
• Episode 81: Force Feeding or Adequate Fueling?
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Join our NEW Competition Season Nutrition Clinic-- Jan 5 & 6th for female level 6-10/elite gymnasts + parents!

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Today I'm peeling back the curtain to discuss a very nuanced topic that definitely deserves a spotlight of it's own: the role of vitamins and minerals in your gymnast's diet. I'm taking you into the world of minerals for gymnasts and the impact they have on their overall long-term health.

Here at The Gymnast Nutritionist, I talk a lot about addressing adequate fueling first; and that will never change. Too many gymnasts are underfueled and are ticking time bombs as a result. But once the underfueling issues are fixed, the work doesn't stop there...

We know that minerals are the spark plugs that influence everything in the body, especially hormone function, muscle function, neurochemicals and so on and so forth. And there is a delicate balance of how these minerals interact and are absorbed by the body. So it's not just a simple fix of buying ALL the supplements at the store and hoping to see results.

In this episode you'll hear get a quick primer into minerals for gymnasts:

• Understanding overall mineral needs in athletes
• Iron deficiency and it's implications
• The connection between minerals and hormonal health

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 104: Nutrient Density, Real Food and Gymnastics
• Episode 08: Gymnast Nutrition + Endurance
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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I'm sharing 6 surprising benefits from fixing your gymnast's fueling issues that they might see over the course of weeks, months, and years of nailing their nutrition. Of course every gymnast is different, effort into fueling is different, and overall baseline of where they're starting varies.

But after years of working exclusively with gymnasts, I want to share with you six common health and performance issues that we often pleasantly see resolve when a gymnast gets appropriate nutrition. And we're not just talking about less injuries (which of course is a big one). I'm talking about some of the subtle nuances your gymnast just thought were part of the sport and along for the ride.

In this episode you'll hear about six results we see when your gymnast fixes her fueling issues:

• Gut health, constipation, bloating and other GI issues improve
• Nutrition's role in immunity
• Better skin health (huge one for self-conscious teens and preteens!)
• Menstrual health and nutrition link
• Reducing headaches (no it's not just a hydration thing)
• Improvements on mental blocks when your gymnast is properly fueled

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 32: What foods can gymnasts eat to “boost” their immune system?
• Episode 04: Relative Energy Deficiency in Sport and Gymnastics
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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There is NOTHING worse than feeling behind in Pre-Season, especially if your gymnast is injured and unsure if they'll even have a competition season.

There are 3 main reasons we see gymnasts and parents (and coaches!) alike panicking this time of year, and nutrition has to do with all of them.

1. Poor energy, poor focus (accused of not trying hard enough)

2. Not ready bc injured, sick, etc

3. Ignoring nutrition as comps seem too far away or you're "too busy"

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 03: The Busy Gym Parent's Guide to Meal Planning
• Episode 04: Relative Energy Deficiency in Sport and Gymnastics
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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I have special guest Melissa Lodge, MS on the podcast today and we're discussing the nitty gritty in terms of underfueling's long term impact on your gymnast's bone health.

Melissa Lodge, MS is a third year PhD student (@fed_collaborative) is currently doing her PhD focused on female athlete physiology, but particularly under conditions of low availability aka RED-S. She got into this specific field of research to start answering the questions she wished she had as a younger athlete.

Too often we hear about gymnasts focusing on the short term performance, not realizing they're not only sabotaging their performance in the long run, but also their health. Bone stress injuries are rampant in gymnastics. And parents are shocked when they finally learn about the relationship between underfueling and the impact it has on their gymnast's bone health.

You're not going to want to miss this episode. Especially if your gymnast has dealt with or is battling bone injuries. Plus, learn how to set your athlete up for a healthy, long career in gymnastics AND as an adult.

In this episode you'll hear about:

• What age is the greatest rate of bone growth and development, and what happens when it's not optimized
• Understanding and addressing bone stress injuries and return to sport
• The importance of carbohydrates in bone health

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Melissa Lodge: @fed_collaborative
• Episode 04: Relative Energy Deficiency in Sport and Gymnastics
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Today I'm discussing the 5 stages of underfueling in high level gymnasts. It can be easy to miss, especially in the beginning and go on for YEARS before being identified.

Why do we talk about underfueling so much over here at The Gymnast Nutritionist? Sadly, it is the number one career killer when it comes to the high level gymnast. And it can be really sneaky; unfortunately years of underfueling can often go unnoticed, but then end up causing massive havoc in your gymnast's body and longevity in the sport.

Listen in on today's episode as I give you the rundown of the 5 stages of underfueling in high level gymnasts. It can be hard to spot if you don't know what you're looking for, especially because of how much these signs are normalized in the sport.

In this episode you'll hear about:

• The sneaky warning signs in stage 2 that most ignore or assume are just "normal" for the sport
• Why stage 3 affects more than just gymnastics
• Is it possible to come back from stage 5?

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• 5 Stages of Underfueling IG Post
• Episode 04: Relative Energy Deficiency in Sport and Gymnastics
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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It's a sensitive topic, but one that we need to address: is your gymnast a "tiny gymnast" or is she actually underfueled?

It can be a tricky conversation to have due to the fact that there are still stereotypes of what a gymnast body "should" look like. And is it always an issue? The fact is, some of the population is just smaller. That's why we have growth and height percentiles because humans come in all shapes and sizes.

But how do you know when your tiny gymnast is just genetically on the smaller side or is underfueled? Or if something else is going on? Sadly, these stereotypes are prevalent even with medical professionals, ie your pediatrician. I have clients who have been told by doctors, "its fine she's small and not growing, she'll grow when she's done with gymnastics". Or, "it's fine she's 16 and doesn't have her period yet, she's just a gymnast". YIKES!

Listen in on today's episode as I'm discussing how we navigate these misinformed biases and stereotypes when assessing our clients. Why we take a scientific approach in terms of what's normal and what's not with nutrition and growth and development.

In this episode you'll hear about:

• Growth charts and how they are a blueprint to ensuring healthy growth and development
• Family and genetic history impact on assessing a gymnast's growth patterns
• Long term effects of underfueling on your gymnast's health and development

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 94: Does Gymnastics Stunt Growth?
• Episode 65: Dangerous advice you may get about fueling your gymnast
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 93: Navigating Gymnast Nutrition and Picky Eating
• Episode 62: When trying to get your gymnast to eat "healthy" backfires
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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It's that time of year! It's back to school time and all the extra hurdles that entails. Including navigating school lunch nutrition for your gymnast.

It's already hard enough; ensuring your gymnast is getting enough nutrition, at the right times, to fuel for the work required in this sport. But school + lunch brings along even more challenges to making sure your gymnast is getting enough nutrition during the day. Additionally, for many gymnasts who skip breakfast, it might be the only meal they get before hours of intense training. Double yikes!

There are a lot of reasons why school lunch can be so difficult. And in today's episode, I'm discussing what some of those hurdles might be and how to work around them.

In this episode you'll hear about:

• The importance of school lunch nutrition for your gymnast and why skipping is NOT an option
• The three main reasons I see parents and their gymnasts struggle with school lunches
• Nutrition strategies to get your gymnast fueling for practice and school

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 93: Navigating Gymnast Nutrition and Picky Eating
• Episode 62: When trying to get your gymnast to eat "healthy" backfires
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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The Redemption Tour. The Golden Girls. Paris 2024 was BY FAR my favorite Olympics yet! Lots of incredible lessons learned about mental health, physical health, body diversity. And the crucial aspects these Olympics taught us about gymnast nutrition in those pressure moments.

Listen in today as I'm covering the top 3 lessons learned from these Olympics in not just gymnast nutrition, but in all areas of our sport. Plus in this episode, I'm breaking it all down and clearing some misinformation that was spread on social media re: bodies, nutrition, etc!

So what can we learn from these Olympic gymnasts when it comes to nutrition and fueling for the work required? Listen in!

In this episode you'll hear about:

• The role of nutrition in managing chronic health conditions so your gymnast can continue in their sport
• The value of fueling strategies for chaotic environments
• Looking ahead and starting early with nutrition and mental health

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 89: Why we focus on performance versus weight in gymnasts
• Episode 99: Dangerous Assumptions to Make about Gymnasts + Nutrition
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Does your gymnast need a sports drink at practice this summer? What is the difference between a sports drink and oral rehydration drink? Are sports drinks bad?!

Who needs them? Do I recommend them? In today's episode, I'm breaking down what exactly is a sports drink and when/if they could be beneficiary for your gymnast. Just take a look at any grocery store shelf and you'll see there are TONS of hydration beverage options. And they are marketed very well to athletes. It gets overwhelming to navigate so let's clear it up today!

Listen in as I touch on some of the most popular, trendy hydration beverages being marketed to your athlete these days. And why worrying about that sports drink probably isn't the biggest issue for your gymnast this summer.

In this episode you'll hear about:

• The controversy and misconceptions around sports beverages
• Understanding the composition of sports drinks and their purpose
• Situations when a sports drink might be the best option for your gymnast

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 104: Nutrient Density, Real Food and Gymnastics
• Episode 48: Do Gymnasts Need Snack Breaks?
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Is your gymnast attending any college camps this summer?! Does your gymnast know how to optimize her fueling at college camps to stand out and make a lasting impression?

Summer camps are like a rite of passage for gymnasts. They're usually a fun time to make new friends, try new skills, and train in an upbeat atmosphere. But as they get older, and especially as they progress in the levels and reach the recruiting stage, these camps start to feel more like an audition.

At this stage, gymnasts need to approach these camps as an opportunity to make a great impression. And that means being on top of their preparation, not just in their skills, but also in nutrition. Focusing on your gymnasts fueling BEFORE college camps is a must. Eating well the week of camp and hoping for the best ain't going to cut it.

In this Quick Tip episode you'll hear about:

• Why fueling the gymnast for college camps starts earlier than you think
• How performance Nutrition Strategy + travel planning is a MUST for college camps
• The low down on intracamp meals + snacks + hydration

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 102: Can gymnasts make up a deficit with a few "good days" of nutrition?
• Episode 75: You vs You- Is your gymnast meeting her full potential?
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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I share a lot about fueling the high-level gymnast. But what about those who are just starting out or on the younger side? What are the best tips and tricks for fueling the young, beginner gymnast?

I'm talking about the recreational, lower Excel, and compulsory levels in today's episode. The majority of these young, beginner gymnasts aren't training more than maybe 10 hours a week. So how do you fuel them?

Listen in as I take a deep dive into what's MOST important in this stage of fueling and gymnastics. And just like our high-level gymnasts, number one first priority is to always make sure that they are getting enough nutrition for growth and development.

In this episode you'll hear about:

• Overall nutrition needs for this age/stage including growth, development, and eating competency
• Performance Nutrition for fueling the young, beginner gymnast
• How to tell when additional help or 1:1 support is needed

Links & Resources

• Fueling the Growing Gymnast 1:1 Program
• Blog: How to Fuel the Young Competitive Gymnast
• Episode 74: Know Better, Do Better [PARENT INTERVIEW]
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Nutrient Density, Real Food and Gymnastics—"do you even care about healthy eating!?"

I had an IG post go viral last year where I compared intraworkout fueling options. And my comments BLEW UP with some really crazy comments about goldfish of all things.

I feel like I’m constantly have to say how we of course care about healthy eating and nutrient density in the context of gymnastics. But that there are certain priorities when it comes to fueling a gymnast.

I am NOT a fan of “clean eating” as we often see this create massive issues around fueling, restriction, then binging, etc and that defeats the whole purpose of trying to get a gymnast or athlete to eat healthier. But what most people don’t know is I’m actually trained in functional nutrition with a focus on GI health. So of all sports dietitians, I especially care about what your gymnast eats.

BUT, I also have to respect biology and science and know that the healthiest, cleanest, most nutrient dense diet that doesn’t provide sufficient nutrition won’t save your gymnast. Before I throw out anymore of these terms like “clean eating”, nutrient density, etc… Let’s define.

In this episode you'll hear about:

• Defining nutrient density, clean eating, and healthy eating
• What foundation needs to be in place before utilizing the advanced nutrition strategies
• Best practices for fueling and supporting a healthy relationship with food

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 62: When trying to get your gymnast to eat "healthy" backfires
• Episode 10: Do Gymnasts Need to “Eat Clean” to be Successful?
• There are BIG differences between “fueling” versus “snacking” IG post
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Why have a dentist on The Gymnast Nutritionist® Podcast? Often I get questions from gymnast parents about sports drinks, cavities, and dental health. So I brought in an expert for today's episode!

It’s common for dentists to warn parents not to let their children have sports drinks because of the risk of cavities and dental health. The big focus here tends to be the sugar. Which only fuels the “sports drinks are bad” camp which isn’t true. This episode isn’t just about sports drinks in and of themselves as there is certainly a time and place for those in sport to strategically refuel and improve performance.

But there’s a lot more to cavities than just sugar, and who knows what else is going on with their oral hygiene. Plus the logistical barriers to appropriate intraworkout fueling narrow down our choices of what we have in terms of fueling for optimal performance with high intensity, anerobic workouts that are 4-5+ hours at a time.

That's why I'm so happy to have Dr Craig Clayton DMD, one of the premier dentists in Meridian Idaho on the podcast today. He's worked in various dental settings and has experience working with a wide range of dental teams, patients, and practice cultures. Listen in today as he breaks down what's really going on with your gymnast's sport drinks consumption and dental health.

In this episode you'll hear about:

• What are cavities and can things like sports drinks, quick carbs (sugars) contribute to them?
• What’s the best way to prevent cavities?
• How do we balance fueling intraworkout + cavity prevention?

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 48: Do Gymnasts Need Snack Breaks?
• Dr. Craig Clayton | Wellness & Biomimetic Dentistry
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Most gymnasts are wildly inconsistent with their nutrition. They skip breakfast or lunch, or they get out of practice so late they skip dinner. But one question I get asked by parents a lot is will a few "good days" of nutrition and fueling help balance out the erratic days of fueling for their gymnasts?

There’s a new research study just published in the MEDICINE & SCIENCE IN SPORTS & EXERCISE that highlights a really important concept about fueling gymnasts. I won’t bore you with all the details of the study (linked in show notes), but I am discussing the big takeaway for our purposes.

When dealing with young athletes training 15-20, 30+ hours/week, we can’t just hope it all “averages out” in terms of energy availability or caloric intake. Most gymnasts aren’t “closing the recovery gap” each day. Meaning they're going to workouts underfueled, they’re not recovering well post-workout, and not refueling properly.

And even if they’re eating enough calories in a 24 hour period…the timing and distribution still matters Something we teach about called “within day energy balance”. So what are you supposed to do with all of this?

In this episode you'll hear about:

• Why your gymnast needs a fueling plan
• How a performance performance nutrition strategy in/around workouts will give your gymnast the edge in training
• The importance of closing the "recovery gap"

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 4: Relative Energy Deficiency in Sport and Gymnastics
• MEDICINE & SCIENCE IN SPORTS & EXERCISE research study
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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June 15th is a SUPER exciting day for rising juniors in high school. This is the day where NCAA coaches can verbally offer them a spot on their team and for the top recruits in the country and it can feel like Black Friday in terms of trying to make a decision before the spot is taken by another recruit.

Recruiting doesn’t end on June 15th and continues the rest of junior year and into senior year for college-hopeful gymnasts.

There is a LOT that goes on years prior to this day for your gymnast if they want to be a competitive recruit that gets scooped up at some point between this and when they graduate high school.

Here's what parents can do with nutrition to help their gymnast reach their big goal and dream!

1) Keep them healthy

2) Leverage nutrition from an early age to help them continually progress in the sport

3) Help build their repertoire of skills and maturity that coaches are looking for (which includes being able to fuel oneself in college when parents aren't around)

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 45: What College Bound Gymnasts Need to Know about Nutrition with Tiffany Campbell MS, RD, CSSD, CBDT
• Episode 29: NCAA Gymnastics Recruiting and Nutrition- The Need to Know with Special Guest Jill Hicks
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Sometimes when things get tough, I have to remind my gymnasts to remember their "why" to committing to fueling their sport. And that oftentimes if we wait for motivation to inspire us to take action, we could be waiting forever...

✨Today is a BIG day celebrating the 100th episode of The Gymnast Nutritionist® podcast!In going over what I wanted to discuss today, I was hit by the similarities between committing to and continuing this podcast plus the lessons I've learned along the way and the fact that these are the exact lessons that will get your gymnast far when it comes to their fueling.

And a lot of these lessons are things I wish I had learned as a gymnast. It could have made ALL the difference in my own gymnastics journey. That success is often found through discomfort. Things usually feel harder before they get easier.

There have been moments in running a business and trying to put out these podcasts where I just didn't feel motivated to record one on a Sunday night after a long week. And sometimes gymnasts who have committed to fueling don't feel like getting up earlier to have breakfast before a meet or practice. Or eating lunch at school when no one else does.

It's in these moments that we have to remember and connect to our "why"

Recording a podcast episode every week amidst the chaos of life isn't easy. Fueling a gymnast during a crazy competition or upgrade season can be difficult. But if I've learned one thing over the past few years, it's action has to come before motivation. And the best way to do that is to connect to "WHY" we made the commitment in the first place.

A huge thank you to everyone who has been on this journey with me. It means so much to me to hear how you are loving the podcast as it's truly a labor of love. Gymnastics culture around fueling and nutrition is slowly changing and I thank you for supporting me in getting the message out!

Enjoy TGN® Episode 100!

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 46: Nutrition Non-Negotiables for High Level Gymnasts
• Episode 50: Feeding Your Gymnast and Family
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Gymnasts and parents are SHOCKED…

✨When they see how much better they feel and perform with optimized meals/snacks throughout the day.

🚀It’s not rocket science.

🥵It’s not “random” as to why you feel tired, slow, sluggish, hangry or you’re constantly injured.

More than likely, your gymnast is just underfueled 🪫

But, if we’re being honest…

😳A lot of gymnasts are stubborn and think everything is “fine”.

That right there is one of the MOST dangerous assumptions.

I’m not saying you should go looking for trouble…

❓But are you really optimizing everything you can to improve your performance and recovery?

Probably not.

There are probably things related to nutrition that aren’t even on your radar.

If you’re ready to help your gymnast take her performance to the NEXT level this season…

It’s time to stop ignoring the #1 thing that can make the biggest difference in your gymnast’s health, performance, and longevity in the sport!

In this episode you'll hear about:

• Updates to Team TGN® (as requested)
• 8 assumptions about gymnasts + nutrition that will get you in trouble with fueling your gymnast

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 80: 3 Signs Your Gymnast Needs Nutrition Coaching (+ when they don't)
• Episode 56: What does it mean to "unlock" performance with nutrition?
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Many of you listening wonder what National is like; so today I wanted to give you a glimpse of what it’s like for me as a sports dietitian but ALSO what it’s like for my clients—some of which I traveled with and got the full experience of fueling gymnasts while on the road!

Let me just say that nationals is like my superbowl ;it’s the one time of year I can come to a central location and see clients from all of the US—many of which I’e never met in person and others I have only seen a few times.

We had 27 level 10s qualify to Nationals this year and it was so great getting to run around each session seeing parents, gymnasts, etc but also meeting coaches other people I’ve heard tons about but never met in person.

What’s also cool for me is getting to meet with USAG medical provider friends, doctors and ATCs who are there providing medical care. We often connect in varous ways whether that’s taking care of athletes together, seeing each other at Congress lectures, elite comps, etc and it’s so great to be reconnected with people “in the trenches” of this crazy sport.

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Summer in the gymnastics world is often busier and more chaotic than the school year/comp season.

Lots of vacations, different training schedules, for the upper levels lot so camps, clinics, etc,

And so for a lot of parents, they’re more in survival mode (esp when child care is more difficult).

But, the reality is that gymnastics training carries on and now is the best time to learn to fuel your gymnast.

Why? Bc nutrition isn’t an overnight fix. And the longer you wait, the long it will take to see reulsts. And a lot of what’s going on right now with yoru gymnast is 100% related to nutrition, and the longer that is neglected, the more at risk they are for injury, setback, and struggle.

Ultimately, learning to fuel your gymnast is going to save you time, money, and stress and in this episode Christina shares how that can happen for you and your gymnast.

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Is your gymnast unsafe to do gymnastics? When I first heard this concept years ago I was shocked. It had never dawned on me that nutrition was “that serious” re: safety concern in terms of your kid going to the gym.

But the more you think about it, the more it makes sense. Especially if you’re a parent, coach, or gym owner. The reality is that gymnastics has a lot more inherent “risk” to it than other sports where you aren’t flipping on something 4 inches wide, 4 feet in the air. And while these days the freak accidents are rare, they still happen. And as I always say, there will always be accidents that have nothing to do with nutrition.

But the hard, scary truth is that there are a LOT of gymnasts out there who have no business going 4-5+ hours to the gym each day. Why? Because they are MASSIVELY underfueled and a ticking time bomb for injury.

In our new series, "Upgrade Season", I'm taking a look back to really help our gymnasts with the off-season training that is happening for most by this point. And that includes discussing the struggle a lot of parents experience when enforcing this concept of fueling for safety reasons.

In today's episode, I'm covering the 3 main reasons we see parents struggle with holding this boundary. Listen in to learn more.

In this episode you'll hear about:

• With how expensive gymnast is, parents don't want their kids missing practice
• What happens when parents focus on the wrong things when it comes to fueling
• How some parents don't think it's "that bad" or are in denial

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 93: Navigating Gymnast Nutrition and Picky Eating
• Episode 81: Force Feeding or Adequate Fueling?
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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For most gymnasts, competition season has or is coming to a close and upgrade season is starting. But why didn’t your gymnast make it to insert…regionals, Nationals, etc?

There’s a LOT you can’t control. What region your gymnast is in, what age group, session times etc. Gymnasts spend months preparing for these big meets but there is a lot that is just out of their control.

In our new series, "Upgrade Season", I'm taking a look back to really help our gymnasts with the off-season training that is happening for most by this point. And that includes discussing some of the reasons why your gymnast maybe didn't "make it" to the big post meets.

There's a lot of buzz in sports these days around focusing on what you can control. Attitude, effort, work ethic etc. But nutrition is a huge controllable and often ignored. Here’s how we see it (or lack of it) impact gymnast’s in trying to reach their big goals and dreams at the end of a long competition season.

In today's episode, I'm covering four of the reasons we see gymnasts fall short of their goals. Listen in to learn more.

In this episode you'll hear about:

• Freak accidents, timing, and competition nerves
• What happens when parents and gymnasts focus on the wrong things during season
• How to support your gymnast in areas of growth this upgrade season

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 77: Gymnast Nervous Stomach and Competition Nutrition
• Episode 40: Gymnast Nutrition & Recovery in the Off-Season - Look back to move ahead
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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Does gymnastics stunt growth? It's quite the hot topic and many people weigh in with their own opinions. We've even heard conflicting opinions from medical providers. It's such a big question that it's actually been investigated and researched quite a bit in the past few decades by some heavy hitters such as the International Gymnastics Federation.

Some providers will give you a flippant response like, "gymnastics stunts their growth but it's fine, they'll catch up when they quit". But not growing and developing while in gymnastics should be a big red flag to parents and doctors for underfueling. We need to do our due diligence to determine whether or not they're getting enough nutrition or if something else like a hormonal issue is at play.

In today's episode, I'm covering the 5 big questions I get on this topic of "does gymnastics stunt growth". Listen in to learn more.

In this episode you'll hear about:

• Normal genetic factors in gymnasts' height vs signs of underfueling
• What causes gymnasts height failure - is it all the pounding?
• Why it's not as simple as "they'll grow when they quit" in the long term for gymnasts

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 4: Relative Energy Deficiency in Sport and Gymnastics
• Episode 51: No Period, No Problem for the Gymnast? Not quite
• Role of Intensive Training in the Growth and Maturation of Artistic Gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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I know so many parents who struggle with their gymnast's nutrition due to picky eating. They know their athlete needs to fuel more, but there's so much push back it feels like a no-win situation.

In today's episode, I'm breaking down what it means to truly have a picky eater versus dealing with a gymnast who demonstrates finicky eating habits. And what you can do as a parent to get your gymnast on the right track to performance and health.

I like to equate it with the conditioning every gymnast does. It might feel uncomfortable, but they know it's necessary to lay the foundation of strength they need for big skills and routines. I find when we present nutrition to gymnasts who struggle with picky eating in a similar way, we can begin to move past fueling roadblocks.

In this episode you'll hear about:

• Picky eating vs Extreme Picky eating vs Pediatric Feeding Disorder
• What is "finicky eating", how it differs, and its challenges
• Why it's so important to make sure your gymnast is eating enough, even when they struggle with these challenges

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Gymnasts and ADHD: What you must know about nutrition
• Episode 36: Gymnast Nutrition and ADHD
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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I know so many struggling gymnasts who think they need to double down on strength training/conditioning at this point of the season, but have never addressed their nutrition. So then they're left wondering why they can't get stronger, faster, or more powerful no matter how much extra conditioning they do. Or maybe they're injured and season is over but they're seeing a PT who doesn't understand gymnastics and isn't doing them any favors.

Today I'm chatting with CEO of The Physio Fix Dr. Stacie Barber on the symbiotic relationship between nutrition and strength training specifically for gymnasts. Neither one exists in a vacuum and they need to cohesively work together for your gymnast to reach her full potential. Focusing on properly fueling your gymnast is not only about keeping them healthy plus growing and developing (although let's be honest that should be our first focus!). It's also about helping them have the energy and resources to adapt to their training to become powerful enough to do those upper level skills.

And it's also about using nutrition alongside the correct PT/recovery when your gymnast is out with injury. Listen in to hear more about how your gymnast can integrate their nutrition, strength training, and recovery for their strongest upgrade season yet.

In this episode you'll hear about:

• The importance of specialized physical therapy in gymnastics
• The role of strength training in gymnastics
• The impact of nutrition and training during puberty

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• The Physio Fix, helping gymnasts + strength athletes feel better
• Episode 29: NCAA Gymnastics Recruiting and Nutrition - The need to know with Jill Hicks
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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I was asked an interesting question this month about our approach in The Balanced Gymnast® Program. And I found it so compelling, I answered in podcast form! So, today I'm discussing the how and why we use a science/research-backed approach to fueling gymnasts. And why that means it's not a one size fits all answer.

In today's episode, I'm pulling back the curtain of how we work as a team, how we designed our program, and how we continue to evolve. We want to make sure we're always supporting and educating our clients with the most up-to-date research. Not fads, not parroted information, not crowd-sourcing, or misinformation. One of the reasons we weave science into our approach to fueling your gymnast is so that you understand the WHY behind what we teach.

Listen in to hear more about what makes The Balanced Gymnast® Program method so effective and different than everything else out there.

In this episode you'll hear about:

• Registered Dietitian vs Nutritionist and why those credentials and training matter
• Why specialized nutritional support looks different for developing athletes than adults
• How we balance a science backed approach to fueling your gymnast to make your life EASIER

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 65: Dangerous advice you may get about fueling your gymnast
• Episode 56: What does it mean to "unlock" performance with nutrition?
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Gymnasts and candy don't usually go together, right? Usually we hear about gymnasts avoiding candy at all costs, especially competitions, to prevent blood sugar crashes. Or parents feel like their kid is already addicted to sugar so why would they ever offer candy to their gymnast?

This is a hot topic and I'm diving in as to why there might be situations where I recommend your gymnast eat candy during a competition.

Disclaimer: there's always the nuance and the context of the personal application. This episode is not intended to imply that EVERY gymnast needs candy at a competition. This is a topic we take a deep dive in our TBG program because it is so specific to the individual.

Today I'm discussing what the research says about quick carbs and why using candy in the appropriate situations for your gymnast isn't going to cause a sugar crash when performance matters most.

In this episode you'll hear about:

• Why quick carbs are recommend for performance
• Which gymnasts might benefit from candy during competition and which won't
• Digestion and blood sugar regulation during exercise

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 18: Help! My gymnast eats too much sugar!
• The myths surrounding pre-exercise carbohydrate feeding article
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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When we focus on weight vs performance for gymnasts, most will never quite reach their full potential. Sad but something we see over and over in young elite gymnasts with all the potential in the world but who have to quit due to injury or burnout.

When we focus on performance and take the focus off the scale, we can focus on properly fueling our gymnasts. And today I'm talking about the elephant in the room of why your gymnast might gain weight when working on nutrition.

First and foremost I have to say your 15, 16, 17+ year old gymnast should not look like they did when they were 9, 10, 11. Most of the population that we work with are growing and developing pediatric and adolescent gymnasts. Who should be growing and gaining weight. Even gymnasts (male and female) who have gone through puberty should still be experiencing body composition and weight changes.

We need to step away from the mindset that only certain body types or a certain weight can do gymnastics. Not only is this toxic and dangerous, it simply isn't true. Skills today take a tremendous amount of muscle which is only attainable if your gymnast is properly fueling for the work required. And that muscle looks different on all body types.

There are a handful of reasons your gymnast might experience weight gain when they start to work on their nutrition. And that's ok because the science is showing why we need to start focusing on performance vs weight for our gymnasts. Want to know why? Listen in to hear more.

In this episode you'll hear about:

• Reasons why a gymnast might gain weight while working on nutrition
• Puberty, genetic factors, and body diversity in gymnastics
• Why weight is not an indication of performance

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 4: Relative Energy Deficiency in Sport and Gymnasts
• Episode 69: Why a gymnast's goal weight might not be their healthiest weight
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Have you thought about joining The Balanced Gymnast® Program but not sure what kind of results your gymnast will get?

We just wrapped up our three-day Fueled and Focused Challenge, and during one of our Q+A sessions, I had a parent ask a very insightful question. And that was, "what kind of results can my gymnast get from The Balanced Gymnast® Program?"

We know that this sport is expensive at all levels but even more so at the upper/elite levels. It can feel like you're bleeding money due to travel expense, injuries, specialists, physical therapy...

The list is extensive. So I know some parents sit on the fence about investing in their gymnast's nutrition because it seems like there are higher priority items right now. But I will tell you the biggest complaint we receive about the program is that parents WISH they had found us sooner.

Want to know more? Listen in to see if you and your gymnast are a good fit

In this episode you'll hear about:

• The different program tiers within the program - something for everyone
• Why The Balanced Gymnast® Program works and we see such great results
• The life-long benefits of the program community

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 66: Origin Story- The Balanced Gymnast® Program
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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In this episode you'll hear from one of The Balanced Gymnast® Program alumni Lundyn VanderToolen and her mom Julie about their nutrition journey with us over the past few months.

Lundyn went from stuck, struggling, and exhausted this fall to scoring her highest AA EVER and qualifying for the Nastia Liukin Cup in her senior level 10 season. If you don't know, the Nastia Liukin Cup is THE premier gymnastics competition for level 10 gymnasts and it's a huge honor to have qualify.

Inside this episode you'll hear:

•How they learned about TBG® Program (and what prompted them to join)
•What 1:1 coaching is like with us (and how quickly some see results)
• What "clicked" and helped Lundyn own her nutrition
•Why they wish they'd invested in nutrition years ago

If you want to connect with either of them, just DM on Instagram:
Julie Instagram
Lundyn Instagram

Links & Resources
•The Balanced Gymnast® Program for level 5-10 female gymnasts (enrollment closing soon)
•Connect with Christina on Instagram @the.gymnast.nutritionist

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Will your gymnast harness the power of her performance nutrition plan when it matters most, aka at Nationals? How do you make sure she doesn't crash and burn at the culmination of a season of hard work?

Welcome to the final part of our 4-part series, The Road to Nationals. It's been so much fun over the last few weeks, specifically talking about what can help your gymnast makes the most of their competition season. And hopefully into the post-season big meets!

Because here's the truth. I've seen gymnasts crush it with their nutrition all season long and then fall apart at Nationals. Why? There are two main observations that I've had while exclusively working with gymnasts through every phase of training. Two main things that keep gymnasts stuck and struggling. And prevent them from really excelling all season long and reaching their big goals and dreams.

Want to know more? Listen in to hear to today's final installment on how to best support your gymnast on their Road to Nationals.

In this episode you'll hear about:

• When nerves kick in at high pressure meets and what you can do
• How to make sure your gymnast is maximizing practices, even at the end of a long season
• Why underfueling has such an impact on injuries at the upper levels

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 85: Road to Nationals Part 3 - Making every meal count for your gymnast
• Episode 4: Relative Energy Deficiency in Sport and Gymnastics
• Episode 46: Nutrition Non-Negotiables for High Level Gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Is your gymnast making EVERY meal count this competition season? Or is she skipping meals because life just seems too busy and stressful this time of year?

Welcome to part 3 of our 4-part series, The Road to Nationals. Today I'm discussing why at this point of the season it's absolutely crucial to double down on your gymnast's nutrition.

During this point of the season is when we start to see gymnasts gassing out due to lack of energy or endurance, injuries, stress, or any other number of reasons. And some think it really only matters what gymnasts eat on meet days to get peak performance that day.

Here's the thing; yes it's important to make sure our athletes are properly fueled for whatever time their session is. But it's not going to make much of a difference if your gymnast isn't properly fueled in the first place. Every single meal counts for your gymnast in terms of closing the recovery gap and keeping your athlete fueled.

But if your gymnast wants to reach her big goals and dreams, focusing on her daily nutrition now is a non-negotiable. Listen in to hear more about how to best support your gymnast on their Road to Nationals.

In this episode you'll hear about:

• Why high-level gymnasts need every meal, including breakfast and lunch, every day
• How to navigate the struggle with dinner and post-workout meals
• How to show up to practice each Monday and perform at your highest potential

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 84:Road to Nationals Part 2 - How to Keep your Gymnast Healthy this Season
• Episode 4: Relative Energy Deficiency in Sport and Gymnastics
• Episode 48: Do Gymnasts Need Snack Breaks?
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Do you know how to keep your gymnast healthy this season as they make a run at Nationals?

Today is the second episode of our 4-part series, The Road to Nationals. I'm talking about everything you need to know in terms of fueling your gymnast, helping them stay healthy, and hopefully perform their best this competition season.

February is not only competition season, it's also cold and flu season for all our athletes out there. Plus, most of these gymnasts are already physically run down from the intense training, long and stressful school hours, and lack of sleep. It's a recipe for injuries and illnesses.

Closing that recovery gap, making sure your gymnast is getting enough nutrition to support everything that needs to happen in her body is one of the best defenses you can have in keeping her healthy. Listen in to hear more about how to best support your gymnast on their Road to Nationals.

In this episode you'll hear about:

• The best defense in keeping your gymnast healthy on their Road to Nationals this season
• Is your gymnast's nutrition (or lack of!) actually creating a suppressed immune system?
• Are supplements the answer to staying healthy during season?

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 83: Road to Nationals Part 1 - Back to Nutrition Basics
• Episode 4: Relative Energy Deficiency in Sport and Gymnastics
• Episode 32: What foods can gymnasts eat to "boost" their immune system?
• Episode 14: The Must Know about Gymnasts and Supplements
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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If your gymnast is serious about making it to Nationals this year (or any other major competition), now is the time to dial in their nutrition. And I've got something special to help you and your gymnast really hone in on nutrition to support them throughout this very long competition season.

There's no better time than the beginning of competition season to help bring it back to the basics. Today's episode is the first in a brand new series, Road to Nationals, because that is ultimately the goal of most of our athletes. And I want to help!

So why is it so important that we take it back to basics and what do we really need to focus on in terms of nutrition for gymnasts hoping to make it Nationals this season?

Listen in to hear more about how to best support your gymnast on their Road to Nationals.

In this episode you'll hear about:

• Periodization and fueling for the work required
• Importance of closing the recovery gap and the cumulative effect of lack of recovery
• The need for a performance nutrition strategy and going into workouts well fueled

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 75: You vs You - Is your gymnast meeting her full potential?
• Episode 59: Nutrition is a controllable for gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Why does our language around food matter for our gymnasts?

January is THE month where resolutions about food are made...and broken. We are inundated with messages like "new year, new you". Or "go clean". Everyone is coming off the holidays and quite a few feel like they need to restrict or make huge changes to be healthy. But then why are those big changes so hard to adhere to just a couple months later?

How we talk about food and the language we use in front of our gymnasts when discussing ALL kinds of food matters here. The barrage of messages this time of year about dieting and restricting from diet culture are so detrimental to not only your gymnast's performance, but also their long term relationship with food. We never want our gymnasts to feel shame about food, but we live in a culture that is sending this message every day. What's a parent to do? Especially when parents have been fed lies about what and how to feed their high-level athletes.

In this episode you'll hear about:

• Your language around food and why it matters for your gymnast
• What is the "all or nothing" mindset?
• Competent Eaters vs Controlled Eaters, when restriction backfires

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 48: Do Gymnasts Need Snack Breaks?
• Episode 62: When trying to get your gymnast to eat "healthy" backfires
• Episode 66: Origin Story - The Balanced Gymnast Program
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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When you realize the amount of nutrition it's going to take to adequately fuel your gymnast, do you worry you'll have to "force feed" her to get it all in?

Does "force feeding" conjure up visions of someone being held down against their will and being spooned fed? That's pretty traumatic to picture doing to your child. And very extreme and something I would never do or prescribe for a multitude of reasons.

But, when we're talking about adequately fueling a gymnast and parents realize (or don't!) that their gymnast is underfueled, this is a safety concern. Shifting our mindset to make sure our kids get enough nutrition so that they are safe can be helpful in our approach with our gymnasts.

Here at the Balanced Gymnast, we take a very low pressure approach because ultimately it's about health first, gymnastics second. Because let's face it, a stressed out parent and stubborn gymnast isn't going to solve anything.

In this episode you'll hear about:

• The 3 subtypes we see most often when working with gymnasts to ensure adequate fueling
• The different approaches we take for each subtype
• Why adequate fueling is a safety concern for gymnasts

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 48: Do Gymnasts Need Snack Breaks?
• Episode 57: How do I get my gymnast to eat enough?
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Are you wondering if your gymnast needs nutrition coaching but you're not really sure? How do you know when it's time to hire a sports dietitian to support your gymnast's nutrition?

Parents and gymnasts are BUSY, but specifically this time of the year is crazy time. Competition season, travel, school, the list is endless. So it's super easy to overlook nutrition. Probably pretty realistic to say when most parents even think about it, it gets pushed to the back of the line for things that just seem more immediate. One of those, "after season" things they'll think about.

So today I want to give you an episode that cuts straight to the chase. I'm sharing three signs that your gymnast needs nutrition coaching. And when they don't.

In this episode you'll hear about:

• The gymnast who is always tired or exhausted, stuck on certain skills, plateauing, dealing with injuries etc. and what might really be going on
• Young, high-level, fast tracked gymnasts and what you can do to prevent them from burning out before reaching their big goals and dreams
• Why nutrition coaching is a must for college gymnasts if they want to stay healthy for their collegiate career and make line-ups

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Satter Division of Responsibility
• What College Bound Gymnasts Need to Know about Nutrition with Tiffany Campbell MS, RD, CSSD, CBDT
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Supporting any gymnast is a big job that requires intentional focus and planning. But when you have an elite track gymnast with big goals & dreams...it's almost a full time job to ensure their nutrition is enough to support them.

25-30+ hours/week in the gym is a LOT and requires a tremendous amount of focus and intention when it comes to fueling if you want to keep them healthy. An elite track gymnast is only as strong as his or her nutrition plan. And sadly, most don't even have a plan when it comes to fueling for the work required.

Because for as many steps forward as the sport of gymnastics has taken, education for fueling a high-level athlete is still sorely lacking. Myths and lies are still perpetuated by people in the sport who continue to follow the "old school" way of thinking (despite ALL the research saying otherwise), or just don't know any better because they've never been taught.

Which makes it really hard for parents to know how to best support their gymnasts with their fueling. Especially at the upper optional and elite levels when it is CRUCIAL for long term health and performance. But I'm happy to say it doesn't have to be this way, and that's why I created The Balanced Gymnast® Program. To help parents navigate the truths and the myths when it comes to fueling their gymnasts.

In this episode you'll hear from one of our The Balanced Gymnast® Program alumni what it was like:

• Learning about TBG® Program (and what prompted them to join)
• What 1:1 coaching is like with us (and how quickly some see results)
• How to help your gymnast when they "need to hear it from someone else"
• Why they wish they'd invested in nutrition years ago

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts (enrollment closing soon)
• Connect with Christina on Instagram @the.gymnast.nutritionist

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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New Year, New Goals...will this be your gymnast's best season yet?!

The new year for gymnast signals one thing---the start of the competition season! After months of training and honing their skills, it's go time.

But does it sound familiar to constantly feel like you're struggling to support your gymnast's performance and recovery? Perhaps you've been told to just make sure they eat enough and rest, but it's not delivering the results you hoped for. You feel like you've tried everything but every season ends with the same disappointing results. Or maybe things are fine throughout season, but you know your gymnast has the potential for so much more.

The frustration of seeing your gymnast struggle and not reaching their full potential can be disheartening. But there are proven strategies and techniques that can make 2024 your gymnast's best season yet.

In this episode, you will be able to:

• Maximize Gymnast Performance with Targeted Nutrition Strategies
• Accelerate Gymnast Recovery with Proven Techniques
• Understand and Monitor Gymnast Growth Patterns Effectively
• Engage Gymnasts in the Nutrition Process for Optimal Results
• Access Professional Nutrition Support for Gymnast Success

Listen for 5 things you can do to help your gymnast have their best competition season yet (and for many years to come).

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts (enrollment closing soon)
• Connect with Christina on Instagram @the.gymnast.nutritionist

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Does your gymnast suffer from "nervous stomach"? Do competition nerves cause your gymnast to perform differently the day of a meet?

Some gymnasts get so worked up the day of a competition with nerves, anxiousness, and are apprehensive about their performance. As a result, fueling is literally the LAST thing they're thinking about. Or maybe its something they're actively avoiding because of a fear of throwing up or making a run to the bathroom mid rotation.

I get it. I get nervous too. And our bodies naturally go into "fight or flight" mode when those nerves get the best of us.

Anytime we enter this time of the year, aka competition season, we are often faced with competition nerves and anxiety that can sometimes make food intake really difficult. Maybe you're the parent of a gymnast with nervous stomach who REFUSES to eat the day of a competition.

But that is why we're talking about this topic today. Because if your gymnast wants to compete how they practice, they have to have proven nutrition strategies that they can use day in and day out during training.

In this episode you'll hear about:

• What is gymnast "nervous stomach" and is it avoidable?
• What your gymnast should focus on eating before a meet if they suffer from nervous stomach
• Why meet day fueling is just one part of an overall Performance Nutrition Plan

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 75: You vs You - Is your gymnast meeting her full potential?
• Episode 72: How to keep your gymnast from imploding this competition season
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Want to know what phrase I wish we'd stop saying to our developing gymnasts?

When I hear it said about a gymnast: "She needs to gain weight, but she needs to eat healthy calories".

Hard stop. I understand the sentiment and what they're trying to say, but that's just not how nutrition works. And it's definitely not the message we want to send.

Calories are a measure of energy. So when parents want their gymnast to get her calories from "healthy" sources, they're kind of misunderstanding how the body uses/processes calories.

Listen into today's episode to hear more about the science behind calories and 3 nutrition truths I want to share with you.

In this episode you'll hear about:

• 3 TRUTHS about nutrition
• Is there really such a thing as "healthy calories"?
• How to keep food "emotionally neutral" and WHY it's so important

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 74: Know Better, Do Better [Parent Interview]
• Episode 67: How to Fix Your Gymnast's Sugar "Addiction" [Parent Interview]
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Is your gymnast meeting her own, full potential in this intense sport? Or is she comparing herself to others and using their successes as a benchmark?

One of the things that separates Simone Biles from the rest is her insatiable drive to see what else she's capable of. She's never satisfied with winning, or even being the best in the world. She's curious about what else she can accomplish.

If I could give parents one broad piece of advice about nutrition it would be to, "be curious, not complacent" when it comes to fueling your gymnast. Most are willing to try something new in terms of training, coaching, cryo, supplements, etc...but sort of throw up their hands when it comes to nutrition.

"she's too picky",

"she won't eat breakfast",

"she's just never hungry"

Or fill in the blank with whatever excuse your gymnast gives you when you try to broach the topic of nutrition. So parents adopt a mindset of "it is what it" when it comes to fueling their gymnast. And don't ever experiment to see what COULD be possible if they approached it like every other aspect in gymnastics.

You never want to assume everything is fine with your gymnast's nutrition. Even if there aren't any glaringly obvious signs there's an issue. Because more likely than not, it could be BETTER. And isn't that what this sport is all about? Trying to reach their full potential with every tool at their disposal?!

In this episode you'll hear about:

• 3 cases studies of gymnasts that SEEMED fine and what working on their nutrition did for them
• Why your gymnast might not tell you there's an issue (or even realize it themselves!)
• Why it's so important to get healthy now, especially if your gymnast wants to compete in the upper levels

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 74: Know Better, Do Better [Parent Interview]
• Episode 65: Dangerous advice you may get about fueling your gymnast
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Have you ever heard the phrase, "you just don't know what you don't know" when it comes to your gymnast's nutrition?

I'm talking with TBG program parent Dana on a very special topic on today's episode of the podcast. We're discussing how too often nutrition is the missing piece parents aren't told about as their gymnast moves up the levels.

Parents are warned about training hours, abusive coaches, and to keep the training in the gym, not at home. And yet...

And yet they're never told how to properly fuel their young, high-level gymnast to keep them healthy and continuing in the sport to reach their big goals and dreams. But nutrition is paramount to ensuring they achieve performance potential as well growing and developing for their life after sport is done. So what can we do to make sure parents are getting this info?!

Dana shares her daughter's story and what they've learned along the way. She is passionate about making sure other parents know how important nutrition is for these "baby beasts". Because once you know better, you do better.

In this episode you'll hear about:

• Why nutrition is is overlooked for young, high-level gymnasts for so long
• Why you can't always rely on your child's doctors to give you a full picture of development or injury prevention for high-level gymnasts.
• How investing in nutrition at a younger age/level can prevent future injuries and costs

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 31: Investing in Your Gymnast's Nutrition for Sport and Life
• Blog: How to Fuel the Young Competitive Gymnast
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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At this point of the year, parents ask if nutrition is something their gymnast should focus on while they're injured.

A lot of gymnasts are injured right now and won’t even have a competition season. Or some are in the process of coming back and things feel uncertain. Or others are currently in pain but in are denial and hoping it will go away.

It's easy to assume there are other things an injured gymnast should focus on besides nutrition. However, the bottom line is the best time to work on your gymnast’s nutrition was 2 years ago (or even earlier).

BUT, the next best time to work on nutrition is NOW. And it can sometimes be easier to work on nutrition because a gymnast has MORE time. Sometimes it's hard to jump in with a gymnast training 20, 30 hours a week and get their nutrition where it needs to be (which is sometimes double their current intake). When a gymnast is not at gym or only partially, it’s less challenging and then we can ramp things back up as they progress in the gym.

Welcome to the fourth episode of our new series, Fueled Gymnast Fall. Now is the time to make changes and adjustments before competition season. Especially if your gymnast is injured and has never focused on nutrition.

In this episode you'll hear about:

• How to take an honest look at their growth/development and nutrition.
• Importance of having a honest conversation about what's going on in the gym
• Why you need to address the aches and pains now, not later when it's too late

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 24: Using Nutrition to Optimize Injury Recovery for the Gymnast
• Enter the Fueled Gymnast Fall Podcast Giveaway
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Is your gymnast ready to crush it? Or will your gymnast implode part way through this competition season? Is there a way to predict or prevent it from happening?

Preparing for competition season begins the day after the last season ended, right? There's no real "time off" in gymnastics. And each season brings it's own challenges and struggles to focus on. Off season is filled with camps, upgrades, extra conditioning. And then preseason rolls around and things start really ramping up.

Now, at this point of the year, gymnasts are putting together routines, working on 1st and 2nd halves, wondering if the skills are going to all come together. Wondering if they have the endurance to even make it through whole routines.

Welcome to the third episode of our new series, Fueled Gymnast Fall. It's been great taking the time to address a handful of specific issues that could be affecting your gymnast at this point of the year. Now is the time to make changes and adjustments before competition season is upon us.

It's so easy during the craziness of the year for nutrition to take a back seat. Some parents and gymnasts just don't know it could be the reason they struggle during competition season. Or others think there's plenty of time to figure it out...there's just more important things to focus on first...

Until it's too late to harness the power of performance nutrition to support your gymnast reaching her full potential during competition season. Or it's too late to heal injuries or endurance issues and the season is over before it starts. But it doesn't have to be this way!

Listen to today's episode to hear the next episode in our brand new series, Fueled Gymnast Fall.

In this episode you'll hear about:

• Is your gymnast closing the recovery gap?
• The link between immune health and sleep - and how nutrition supports this
• How to be proactive rather than reactive with your gymnast's nutrition this competition season

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Sleep and Immunity
• Enter the Fueled Gymnast Fall Podcast Giveaway
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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How your gymnast consumes and behaves around the sweets and treats on the holidays is indicative of their relationship with these foods the other 364 days a year.

I know that's a big statement, but stay with me. For example, if on Halloween your gymnast ate so much candy or sweets on the holiday they made themselves sick...more than likely they feel restricted and are probably underfueled and biologically hungry most of the time.

Welcome to the second episode of our new series, Fueled Gymnast Fall. I'm so excited to take the next few weeks to address a handful of specific issues that could be affecting your gymnast this point of the year. Now is the time to make changes and adjustments before competition season is upon us.

If your gymnast tends to overdo it when they're around the holiday sweets and you're ready to tear your hair out, this is definitely the episode for you. Even if Halloween was a hot mess, there's still plenty of time to adjust your fueling and feeding strategy so that your gymnast can sail through the holidays. All while fueling herself like normal and remain consistent in how she trains for energy levels.

Listen to today's episode to hear the next episode in our brand new series, Fueled Gymnast Fall.

In this episode you'll hear about:

• Making sure your gymnast is eating enough vs what you think is enough
• How YOU talk about the holidays sweets in front of your gymnast is affecting them
• Are your current feeding practices working or will they backfire down the road?

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 67: How to fix your gymnast's sugar "addiction" [Parent Interview]
• Enter the Fueled Gymnast Fall Podcast Giveaway
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Could your gymnast be underfueled and you just not know it? What does that look like and what signs should parents be on the lookout for?

Welcome to the first episode of our new series, Fueled Gymnast Fall. I'm so excited to take the next few weeks to address a handful of specific issues that could be affecting your gymnast this point of the year. Now is the time to make changes and adjustments before competition season is upon us. And underfueling is unfortunately all to common amongst gymnasts and can wreck havoc on routines.

One of the hardest things to break through when it comes to fueling the high level gymnast is understanding that it looks so different than what we're used to. But there are signs that we can look for and assess to really know if they're getting what they need.

Because let's face it. Fueling a high-level gymnast that is training 20-30 hours a week is just not the same as fueling yourself as a parent or just "eating healthfully". And it's even different than fueling an adult athlete because these gymnasts are still in the throes of growing and developing. Their needs are unique.

Listen to today's episode to hear the first in our brand new series, Fueled Gymnast Fall.

In this episode you'll hear about:

• Is fine really fine? When making assumptions can backfire or prevent reaching a gymnast's full potential
• Being a super great or "healthy" eater doesn't mean they're fueling for the work required at the upper levels
• Why underfueled gymnasts fly under the radar when parents just go off of a "look"

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 23: How to Fuel through Puberty for Power and Performance with Guest Dave Tilley
• Enter the Fueled Gymnast Fall Podcast Giveaway
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Does your gymnast have a "goal weight"? Is achieving that number the only way she'll be successful in gymnastics? Looking a certain way is the basis for optimal performance...right?

Whether it was a weight pre-puberty or a number she thinks is necessary to achieve an aesthetic that has been perpetuated by #dietculture, more than likely, it will have negative affects on her performance.

Why? Because fueling to look a certain way is NOT the same as fueling for performance. When gymnasts get hung up on reaching a certain goal weight, they lose sight of what's really important when it comes to fueling their gymnastics. Aka performance nutrition. The whole notion that thin is healthy is widely misleading. Some goal weights are just not achievable with their genetics. And can cause serious harm physically and mentally when chased at all costs. The opposite of health.

I care about your gymnast's ability to stay healthy this competition season. Plus their ability to have enough nutrition for normal growth and development. This tells us there is enough nutrition for repair, recovery and optimal performance. And this looks different on all bodies. Let's celebrate body diversity!

Listen to today's episode to learn more.

In this episode you'll hear about:

• Weight is not the same as body composition and neither of those determine performance
• Why body weight is supposed to change for children and adolescents
• What will happen when a gymnasts tries to underfuel to reach a goal weight

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 45: What College Bound Gymnasts Need to Know About Nutrition with Tiffany Campbell, MS, RD, CSSD, CBDT
• Episode 2: What Should a Gymnast Weigh?
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Has your gymnast ever come to you and said they want to start eating "healthier"? Is this normal? Is it a red flag for something else? How does a parent know when/if diet culture or disordered eating is taking root in their gymnast? Do you know what disordered eating even looks like for a gymnast?

In today's podcast, I sit down with a very special guest. My very own mentor and the dietician with whom I do my professional supervision. Leslie has an incredible background in sports nutrition, as well as disordered eating and eating disorders.

More than we realize, parents often have complicated relationships with food due to their own upbringing and experiences. And whether we like it or not, diet culture is not only rampant in society in large, but it heavily influences the nutritional advice coaches and parents often default to.

Listen to today's episode to learn more.

In this episode you'll hear about:

• The difference between disordered eating and eating disorders and how they fall on a spectrum
• Is there ever a "safe" way to get a gymnast to lose weight/slim down?
• A roadmap for parents who might see influences of diet culture or disordered eating in their gymnast and when to seek help

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 4: Relative Energy Deficiency in Sport and Gymnastics
• Leslie Schilling Instagram and Feed Yourself book link
• Take the Quiz
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Do you ever feel like your gymnast is obsessed with or "addicted" to sugar!?

Do you worry about your competitive gymnast and what she eats!?

If you said "yes" to either of those, this candid parent interview is for you!

On today's episode I'm joined by one of our level 10 gymnast parents who shares with me how and why her gymnast was "addicted" to sugar and the crazy piece of advice I gave her to fix this...which actually worked!

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 45: What College Bound Gymnasts Need to Know about Nutrition with Tiffany Campbell MS, RD, CSSD, CBDT
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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In this episode, you'll hear the full story of how The Gymnast Nutritionist® started and the evolution of our signature gymnast nutrition coaching program--The Balanced Gymnast® Program.

Christina shares some never-before-released details of what's happened personally and professionally over the past 4 years and how the TBG® program was born out of necessity after a really bad car accident and concussion.

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Take the Quiz
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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If you haven’t heard the news, The Balanced Gymnast® Program is finally open for enrollment! TBG® Program is Christina's signature nutrition coaching program, perfect level 5-10/elite female gymnasts and parents!

Investing in your gymnast's nutrition can feel scary, so this episode features a sample coaching call recorded directly from one of our live program calls all about Performance Nutrition + Hydration.

If you join TBG® Program, you'll get access to live calls every other week with Christina which will teach you exactly how to fuel your gymnast. In addition, you'll get lifetime access to the TBG® curriculum plus 3 months inside our private parent community for even more coaching, support, and accountability.

And, there's an option to add on even more support with 1:1 sessions in addition to the program.

Enrollment for this cohort of the TBG® Program is only open through 10/8 and spots are limited, so don't miss out!

Apply for TBG® Program here: https://christinaandersonrdn.com/program

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Have you ever asked a fellow gym parent about supplements, the best pre-competition meals, or maybe how many grams of protein their gymnast is eating? Could this potentially be dangerous advice for fueling your gymnast?!

You're definitely not alone in asking around. This is a small, tight-knit community of well-intentioned parents who have blazed the path before you. But, as a professional, my heart sinks at some of the misleading and possibly dangerous advice you might receive from other parents about fueling your gymnast. Not because they have bad intentions, but because they've also received the wrong advice.

Crowdsourcing nutrition advice for your gymnast is pretty commonplace in our community. Why? For the basic reasons of solidarity and cost to start. It's way more convenient to ask another parent what vitamin d supplement they're using than to schedule an appointment, run bloodwork, and wait for results and recommendations. All while paying out of pocket every step of the way.

But this is where crowdsourcing nutritional advice can be dangerous when fueling YOUR gymnast. Every gymnast's situation is unique and requires a nutritional plan and approach specific for their needs.

Listen to today's episode to learn more.

In this episode you'll hear about:

• The most common topics parents are crowdsourcing and WHY these can potentially be harmful to your gymnast
• What specific factors go into planning and executing the correct fueling strategy for individual athletes
• What information is appropriate for parents to share with one another when it comes to nutrition

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 14: The Must Know about Gymnasts and Supplements
• Episode 62: When trying to get your gymnast to eat "healthy" backfires
• Take the Quiz
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Do you or your gymnast know the difference between RED-S and Overtraining Syndrome?

If you've listened to any of our podcast episodes, you've heard me discuss Relative Energy Deficiency in Sport, aka RED-S, countless times. But the term overtraining syndrome might be new. Or something you've heard about but not sure exactly what it entails.

There's a lot of overlap and confusion. And this can often result in misdiagnosing between RED-S and Overtraining Syndrome for your gymnast.

Some fatigue, soreness, and stress are part of a gymnast's life just by the nature of the sport. But what so many coaches and gymnasts deem "normal", could be warning signs there's something else going on.

Is your gymnast struggling with adaptation to her training and you or her coach can't figure out why? Or, if you worry she's not spending enough time in the recovery phase of training, this is definitely a must-listen episode for you.

Listen to today's episode to learn more.

In this episode you'll hear about:

• The similarities and differences in RED-S and Overtraining Syndrome in gymnasts
• The negative impacts of underfueling on recovery
• How to push past common barriers and prevent RED-S or Overtraining Syndrome

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 4: Relative Energy Deficiency in Sport and Gymnastics
• Episode 49: Fueling the Gymnast: Carbohydrate Edition
• Take the Quiz
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

InsideFUELED bootcamp, I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that crush the UPGRADE season.

The 3-day Bootcamp kicks off on Sunday April 28th and is for competitive gymnasts + parents. Click here to register.

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Does your gymnast complain of dizziness and you think her nutrition might be the cause?

When soliciting advice from other gym parents about their gymnast's dizziness, most parents hear they should visit their pediatrician. As well as possibly a cardiologist or neurologist. However, very few pursue a comprehensive nutrition assessment because they just don't know what they don't know.

Parents aren't aware that this nutrition assessment for gymnasts battling dizziness often uncovers vital information that can be a huge asset in the doctor's workup. As well as their differential diagnosis.

Sometimes there are serious medical conditions going on. Sometimes it's just lifestyle modifications that can make a huge difference. The only way to truly understand what's going on in your gymnast battling dizziness is to rule out any nutrition issues, along with the medical workup.

Small changes in your gymnast's nutrition can have huge, meaningful impacts to their daily training and overall performance in the sport. Listen into today's episode to learn more.

In this episode you'll hear about:

• What is the difference between dizziness and lightheadedness?
• The 3 main reasons we see gymnasts struggling with dizziness
• Why it's so vital to know exactly which labs to request for gymnasts experiencing ongoing dizziness

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 4: Relative Energy Deficiency in Sport and Gymnastics
• Episode 8: Gymnast Nutrition + Endurance
• Take the Quiz
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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Have you experienced trying to get your gymnast to eat healthy...only to have it backfire on you when they overeat, binge, or sneak food behind your back?

In today's episode, I'm talking about a particular bias and emphasis on this topic with older gymnasts. Gymnasts whose bodies have changed post-puberty and parents and coaches freak out a little bit. It's all too common for adults to react and encourage a "healthy" diet with good intentions. But usually what ends up happening is the gymnast pushes back or sneaks food they know their parents wouldn't approve of.

Plus, when it comes to fueling the athlete, too often gymnastics culture still operates under a misguided misunderstanding of how nutrition scientifically works in the body. Telling a gymnast to eat healthy or eat clean doesn't actually give them the proper understanding of what to eat. Or when to eat to fuel for performance and endurance.

Learning to work with your gymnast and support their autonomy and relationship with all foods is ultimately going to be how a parent gets their gymnast to "eat healthy". A gymnast who is able to confidently fuel and nourish their bodies with all foods.

In this episode you'll hear about:

• The relationship between restriction, underfueling, and a lack of control around the "fun foods"
• How can you and your gymnast adopt an "all foods fit" approach
• The sure-fire way to ensure your gymnast's eating competence as an adult

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 18: Help! My gymnast eats too much sugar
• Team Talk Series inquiries for coaches and gymnastics club owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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Do you know how to optimize recovery nutrition for your gymnast?

Today I want to talk all about recovery nutrition for gymnasts because all too frequently, parents and gymnasts are focusing on the wrong things at the wrong time.

It is towards the end of August at the time of this recording, and most gymnasts are heading back to school. Which means incredibly long days away from home. So my question to you is, is your gymnast really recovering from all her training in the gym?

If your gymnast is not recovering from her training, they are not going to get stronger or better from their training. Or the results they want. Plus it puts them at an incredibly high risk for injury.

When an athlete isn't eating enough to support their daily needs, the recovery nutrition your gymnast is using won't give them the results they want.

Listen to today's episode to hear how to ensure recovery nutrition for your gymnast is on the right track.

In this episode you'll hear about:

• The 5th event in gymnastics...do you know what it is?
• The big rocks of recovery nutrition and what you need to know to ensure your gymnast is getting it right
• Whether your gymnast is at risk of losing hard-earned muscle during practice from improper fueling.

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 4: Relative Energy Deficiency in Sport and Gymnastics
• Team Talk Series inquiries for coaches and gymnastics club owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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Is your gymnast lazy and unmotivated... or are they struggling with underfueling?

Today's podcast is a little different. I'm sharing a case study of a gymnast who was struggling with power, endurance, and regression in skills. As a first-year level 10, she knew firsthand how important summer training was for upgrades and big skills.

But instead of progressing, she was actually losing skills. Plus unable to condition at the end of practice and being accused of cheating. When in reality, she was just too exhausted to even function.

Meeting with a registered dietician sports nutritionist was vital for this athlete, as it is for so many. This gymnast wasn't unmotivated or lazy, she was massively underfueled. And it was affecting all aspects of her life, in and out of the gym.

If you or your gymnast's coach are concerned about your athlete's lack of motivation or energy levels, this episode is for you.

Listen to today's episode to see what even a few little changes can do for your high-level gymnast.

In this episode you'll hear about:

• Why it's so important to look below the surface of an "unmotivated" or "lazy" gymnast to see what's REALLY going on
• Why you can't tell by looking at a gymnast if they're underfueled or not
• How quickly things turn around when a gymnast is properly fueled

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 4: Relative Energy Deficiency in Sport and Gymnastics
• Team Talk Series inquiries for coaches and gymnastics club owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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When everyone else is doing the same thing, what will help your gymnast stand out from the rest?

Knowledge is power. And the understanding of "how to" when it comes to fueling a high-level gymnast can make all the difference in this sport. When every other gymnast with big goals and dreams is putting in the same hours in the gym, what is going to give your athlete the edge? What is going to keep them healthy, prevent burnout, and reach those goals?

For gymnasts, nutrition is the number one most controllable factor in doing everything we can as parents, coaches, and medical providers to support these athletes. Adequately fueling for the work required is the greatest gift we can give them to take their performance to the next level. But it doubles as a bonus because it's also the best way we can ensure their bodies and minds grow and recover appropriately.

But it can be tough to know if your gymnast is eating enough, what to feed them, and the timing of it all. And it gets even tougher when you're dealing with a gymnast who's "never hungry" or a picky eater.

There are so many pros to the temporary discomfort of standing your ground and holding the boundary as parents when it comes to adequately fueling. By making sure your gymnast is eating enough, you’re giving them the best chance of success both in and out of this sport. And the good news is your gymnast will likely come around to these changes, especially when they feel better

Listen in to hear to help you reframe two things that are true:

Gymnastics is a privilege. And it's your job as a parent to keep them safe.

In this episode you'll hear about:

• What you as a parent can do to protect your gymnast's health + your investment in the sport.
• Why underfueling is a safety concern during training and when parents need to step in
• The gold standard nutritional approach for adolescents

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 57: How do I get my gymnast to eat enough?
• Episode 4: Relative Energy Deficiency in Sport and Gymnastics
• Episode 31: Investing in Your Gymnast's Nutrition for Sport & Life
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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A sports Dietitian Nutritionist should not food police you or your gymnast.

I know many gymnasts are afraid to work with a dietitian because they're worried they'll have to go on some crazy strict diet of bland boring food. They're afraid they'll be banned from enjoying their favorite dessert or Starbucks drink. Or based on past experiences with other "nutritionists", they're stressed about weigh-ins or being told to lose weight.

A dietitian nutritionist acting like the food police to your gymnast isn't going to help them or do them any favors in the future. Why won't I restrict what your gymnast can and can't have? Why am I not going to make her follow strict food rules? Because that approach ultimately doesn't work for a gymnast with big goals and dreams.

A restrictive "clean" diet might work for the first couple of weeks to lose weight, but the long-term effects on performance, body image, body composition, and relationship with food can be devastating. And become a life-long struggle. These high-level gymnasts become so under-fueled, their bodies can't keep up with the amount of training needed at the higher levels.

That's why we follow a science and research-backed approach to sports nutrition. The philosophy that food is neutral and all foods can fit into a gymnast's diet. So your gymnast is healthy, happy, and performing her best.

Listen in to hear why a sports dietitian nutritionist should not food police your gymnast.

In this episode you'll hear about:

• Is your gymnast addicted to sugar... or is something else going on?
• What happens to body composition due to restriction, binging, and underfueling
• The importance of developing a competent eater for adolescence and beyond.

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 57: How do I get my gymnast to eat enough?
• Team Talk Series inquiries for coaches and gymnastics club owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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On today's podcast, I'm tackling a tough topic I hear from parents almost daily. The topic of, "how do I get my gymnast to eat more/enough for their high-level training"?!

Once parents become aware of how rampant under-fueling is in gymnastics and the devastating consequences that result from it, most then realize their gymnasts just aren't eating enough.

But unfortunately knowing that under-fueling is the number one career killer of upper level gymnasts doesn't just simply fix the issue. And if anything, it can cause a ton of frustration and friction between parent and gymnast. The parent knows how important it is, and may even have a good understanding of sports nutrition, but they just end up fighting with their gymnast who says they're not hungry.

In my years of experience working with high level gymnasts, there are three main issues parents struggle with getting their gymnast to eat enough to support the amount of training they're putting in.

Listen in to find out what they are and what you can do to overcome these hurdles in your gymnast reaching their full potential.

In this episode you'll hear about:

• Why so many gymnast struggle with lack of appetite and eating enough
• How guilt and intuitive eating can sometimes clash and what to do to overcome
• When food and body concerns come into play...and it happens a lot younger than you think.

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Team Talk Series inquiries for coaches and gymnastics club owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

The Fall cohort of The Balanced Gymnast® Program for level 5-10/elite gymnast + parents starts in about a week on August 3rd! There are just a few spots left, apply here to learn how to change the trajectory of your gymnast's health and longevity in the sport.

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This is a GREAT episode for your gymnast to listen to with you :) 

Often gymnast's hear coaches say things like…

"Practice how you want to compete"

"Don’t waste a single turn"

I was working with a level 9 gymnast recently and “don’t waste a single turn” took on another meaning for me.

This story will share with you what I mean when I say "leverage the power of nutrition to unlock that next level of performance".

In this episode you'll hear: 

• A case study on a level 9 gymnast whose parents thought everything was "fine" with nutrition
• How this gymnast improved her efforts in the gym (without more motivation, trying harder, etc)
• What it means to use nutrition to help your gymnast gain that competitive edge and standout from her competition (especially if she's not the most naturally talented, and I can say that because that was my story)

Links & Resources
•The Balanced Gymnast® Nutrition Coaching Program, for level 5-10 female gymnasts, now enrolling
•Connect with Christina on Instagram @the.gymnast.nutritionist

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What happens when your gymnast has been working on nutrition and fueling for 3+ years?

Incredible things!

Here at The Gymnast Nutritionist®, we're all about sustainable results---not short-lived, quick fixes.

This episode is a transparent "where are they now" with Jennifer, the parent of a first year 13 year old level 10 gymnast. Her gymnast had an incredible last season at level 9, and while the transition from level 9 to 10 is often a rocky one for most gymnasts...

It's been smooth sailing so far largely due to adequate fueling to support her 6+ hour workouts (30 hours/week) in the summer.

Her gymnast is known as the kid that "gets new skills" at the fifth hour of a 6 hour workout. How? Because this family has learned to leverage the power of nutrition to fuel optimal performance, recovery and longevity in the sport.

This family started working on fueling back in 2021 when their gym participated in our team talk series. They then joined The Balanced Gymnast® Program in Fall 2022 to take her nutrition to the next level, and that investment has paid off in a big way.

In this episode you'll hear:

• How summer training is going as a first year level 10
• How she's fueling and thriving during 6-7 hour workouts
• How they're handling nutrition while on the road for multiple college camps
• About her gymnast's new found interest in cooking (and what sparked that)

Links & Resources
•The Balanced Gymnast® Nutrition Coaching Program, for level 5-10 female gymnasts, now enrolling
•Connect with Christina on Instagram @the.gymnast.nutritionist

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School year nutrition struggles for your gymnast are real.

Raise your hand if the very THOUGHT about packing school lunches and rushed early am breakfasts is giving you nightmares.

You are not alone! I get questions from parents all the time about how to navigate school-year nutrition for their gymnasts. They share their fueling struggles with the added stress of being away from home for most of the day during the school year.

We're more than halfway through summer and that first day of school is looming. Do you have a plan to do differently this year with your gymnast's school year nutrition? And is it sustainable from August through May?

More than likely, there are those who set the bar TOO high for themselves and then fall off after a couple of weeks because it's too hard to maintain. While there are others who are literally taking it day by day and feel like they're more reactive than proactive with their gymnast school year nutrition.

I would say that 99% of the gymnasts I work with are dealing with some kind of school-year nutrition struggle, from elementary to college-age athletes. In today's episode, I'm covering the top 5 school year nutrition issues and what you can do to decrease your own stress while helping your gymnast thrive this year.

In this episode you'll hear about:

• What happens when your gymnast skips breakfast and lunch due to school schedules
• The difference between school snacks and performance nutrition snacks
• When you as the parent need to step in with your student or the school to ensure a fueling-friendly environment

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Team Talk Series inquiries for coaches and gymnastics club owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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Does your gymnast know their way around the kitchen? Do they know how to cook or how to prepare a balanced meal for themselves?

An athlete taking ownership of their fueling and nutrition goes beyond just knowing what choices to make (although that is a HUGE first step in the right direction).

But when your gymnast is away at college or beyond, will they know how to cook and prepare their own meals? Or will they go broke eating out all the time?!

We know from the research that people who cook at home are associated with the consumption of a healthier diet. Plus save a ton of money. In addition, the time you invest with your gymnast in the kitchen now will only help to serve their self-esteem and confidence by building some basic cooking skills.

The best time to get your gymnast involved in the kitchen is today!

In this episode you'll hear about:

• Why hands-on learning in the kitchen is the best approach to gymnast buy-in
• The extended benefits of teaching them to cook now
• How to balance the sweets if your gymnast loves to bake

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Live Summer Cooking Class Series for Gymnasts
• Team Talk Series inquiries for coaches and gymnastics club owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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I view part of my role as a peds/adolescent sports dietitian to help gymnasts not just perform their best but also have longevity in the sport AND feel good in their body 

In my last few years of gymnastics I spent more time injured than not, and while I would never have owned up to this at the time…part of my love for the sport was starting to wain due to the burnout of always being injured, always on the comeback, etc. 

On the outside, so many high level gymnasts look happy, successful, etc. But this is often not the case due to burnout. 

In this episode you'll learn: 

·      Why the burnout-injury cycle is such an issue in this sport

·      What burnout has to do with nutrition 

·      What you can do as a parent to help your gymnast stay as happy and healthy in this crazy sport as you can (especially if they have dreams of doing elite or NCAA gymnastics)

Links & Resources 

• The Balanced Gymnast®  Program for level 5-10 female gymnasts
• Podcast Episode 4: RED-S
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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**One of the biggest myths in the gymnastics world is that it's "normal" for a gymnast to not get their period or to lose it...

All the time parents are told things like:**

**“Oh it’s normal for a gymnast to not have their period, they just workout too much”
“She may need to quit gymnastics to get her period”
“It would be better for her to not have her period until after the Olympics”

All of these couldn't be further from the truth.

A female's period is what is called the "fifth vital sign"; it's an essential sign the body gives us that can indicate it's getting enough nutrition to support health and longevity in the sport.

In this episode you'll learn:**

• What's normal and what's not for periods
• When to be concerned if your gymnast hasn't had her period (or has lost it)
• Why birth control is a bad "bandaid" for a missing period
• How to support your gymnast's health

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Podcast Episode 4: RED-S
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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How do you feed your gymnast and your family at the same time...without feeling like a short-order cook, a referee, or like you're going to lose your mind??

Every family is different. Every kid is different. But most parents struggle with some of the same issues when it comes to feeding their gymnasts and other family members.

I think we all know how important family dinners are, but what happens when the reality of life and schedules make that tricky on the best day? Or maybe you have kids at different developmental stages, so you're not sure how to ensure everyone gets what they need. Perhaps you have a super picky kid who makes preparing meals feel like jumping through hoops.

Parents are just trying to do their best to feed their gymnast and family. I'd love to support you in this endeavor so listen in today to get some insight on how to navigate these road bumps.

In this episode you'll hear about:

• The number one mistake most parents make when planning and cooking meals
• How to navigate adequately fueling your gymnast when that may differ from the rest of your children's current nutritional needs.
• Common challenges parents face in feeding their gymnasts and families

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Podcast Episode 4: Relative Energy Deficiency in Sport and Gymnastics
• Team Talk Series inquiries for coaches and gymnastics club owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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Have you been told that your gymnast should stay away from carbs or bad things will happen?

Sadly, too many gymnastics parents are getting this message and unfortunately, it's coming from sources they usually respect and listen to. These days, oftentimes the term carbohydrate or carb is practically synonymous with profanity and is avoided at all costs.

But what do the science and research say about carbohydrates and fueling high-level gymnasts? Is a low-carb diet the best way for your gymnast to get ahead? What are the pitfalls or downsides of only focusing on the other macronutrients? Are all carbs created equal?

Listen in to hear me answer these questions and more.

In this episode you'll hear about:

• What a carbohydrate is and the science behind the different types of carbs
• Why gymnasts need carbohydrates to fuel training and what happens when carbs aren't properly included in a gymnast's diet
• How much carbohydrate gymnasts need (you might be surprised)

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Podcast Episode 48: Do Gymnasts Need Snack Breaks?
• Team Talk Series inquiries for coaches and gymnastics club owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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Does your gymnast need a snack break during practice?

This is a highly debated topic, with lots of opinions and biased reasoning behind those thoughts. How old-world gymnastics culture has historically viewed snacks during practice has created a frenzy of misinformation and misunderstanding of one of the best tools your gymnast can utilize to maximize their training.

In today's episode, I'm discussing how dietitians trained in sports nutrition approach using performance nutrition for intra-workout fueling. AKA, the strategic usage of the right fuels at the right time and hydration to level up performance and focus, and recovery.

When we view gymnasts consuming snacks from a performance and recovery perspective, we can see it's more nuanced than "Oh I'm hungry and I need a snack".

Listen in to hear if your gymnast should be fueling during their workouts.

In this episode you'll hear about:

• The difference between "snacking" and "fueling"
• The most common roadblocks to fueling during workouts
• Who should be using intraworkout nutrition and when to implement it during practice

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Podcast Episode 4: Relative Energy and Deficiency in Sport and Gymnastics
• Team Talk Series inquiries for coaches and gymnastics club owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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Has your gymnast encountered mental blocks and it feels like you've tried everything to help them? Have you wondered if maybe their nutrition has an effect on their mental state?

In today's episode, I'm chatting with mental block expert Rebecca Smith of Complete Performance Coaching and we're discussing the role nutrition plays in overcoming mental blocks in gymnastics.

It probably doesn't occur to most gymnasts and parents to look at their nutrition when struggling with a fear or mental block, but if your brain is running on empty, that's a threat to your health and safety. Since it's our brain's job to keep us safe, mental blocks are basically a flight, fight, freeze response and are exasperated by underfueling.

Listen in to hear Rebecca's advice on overcoming mental blocks in gymnastics.

In this episode you'll hear about:

• What a mental block is, how it can start, and how nutrition (or lack of) can contribute to its existence.
• Controllables your gymnast can work on to battle mental blocks
• The role parents play in helping with both nutrition and mental blocks for their gymnasts to be successful

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Rebecca Smith, M.A Complete Performance Coaching Training
• Connect with Rebecca on Instagram @complete_performance
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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What helps my high-level gymnast clients be successful and shine at Nationals?

In this quick tip episode, I'm giving you a list of all the non-negotiables when it comes to fueling the high-level gymnast for performance and longevity in the sport. Things my clients know they have to focus and work on if they want to reach their peak performance when it matters most.

Nutrition is the foundation for gymnasts. Working on their nutrition, having a fueling plan, and using performance nutrition strategies is something your high-level gymnast needs to incorporate into their daily schedule. It's just as important as going to practice, conditioning, rehab, and anything else she does to hone on her craft.

Now is the perfect time to systematically review this list of nutrition non-negotiables for high-level gymnasts and see where they might need extra help and focus.

In this episode you'll hear about:

• What high-level gymnasts need to prioritize to be successful long term
• 5 non-negotiables that help my clients stay healthy and perform their best
• How to get help if your gymnast is struggling with any of these; it's not too late!

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Podcast Episode 4: Relative Energy and Deficiency in Sport and Gymnastics
• Team Talk Series inquiries for coaches and gymnastics club owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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Will your gymnast show up to college campus prepared and capable of managing their nutrition?

Freshman year of college is a major transition for everyone. Even gymnasts. They're miles away from home, interacting with new coaches, and new teammates, eating out of the dining hall or dorms, crazy schedules...it's a lot. Everything is different.

If they are not already aware of fueling and taking an active approach, it oftentimes gets put on a back burner because the transition is so hard.

Gymnasts can't put off learning about these things until they get to college. Especially if they want to make the lineup freshman year. Knowing nutrition, how to fuel, and how to plan is PARAMOUNT to your overall success in college, not just gymnastics.

We're discussing what college-bound gymnasts need to know about nutrition (along with their parents) before they get to college.

In this episode you'll learn about:

• Common issues freshmen gymnasts struggle with and the roadblocks that are tripping up these athletes.
• How to help a gymnast navigate the body change that is normal in college
• Where to go and how to get support when on campus if struggling with food/body etc

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Podcast Episode 4: Relative Energy and Deficiency in Sport and Gymnastics
• Blog: Your Gymnast Gained Weight, Now What?
• Team Talk Series inquiries for coaches and owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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Most gymnasts and parents who work with us say that they wished they’d started earlier.

They wish they’d found us years ago, as they have connected the dots between nutrition, performance, and recovery and realized this was the missing piece from their gymnast’s success.

If you've been following along with our five-part recovery series, in today's part 5, Gymnast Nutrition & Recovery in the Off Season- Nutrition Can't Wait Until Next Season, I'll be discussing the most common reasons gymnasts and parents put off learning to really use nutrition to leverage their performance and longevity in the sport.

Why? Because it’s really easy to think that you don’t need nutrition, when you actually do. I say that with so much love, but when nutrition is the foundation of everything your gymnast does in and out of the gym…it can’t wait any longer.

Learning how to fuel your gymnast can literally change the trajectory of their career, which could be the difference between an elite career or not, getting that NCAA scholarship or spot, or not, and just overall saving a ton of time, money, and heartache from nutrition-related struggles and setbacks.

In Part 5 of our Gymnast Nutrition & Recovery in the Off-Season series, we're addressing the 5 most common reasons parents put off investing in their gymnast’s nutrition and what to do about it. Listen in!

In this episode you'll hear:

• Why working on nutrition is a crucial part of your gymnast's path, no matter what age or level
• The top 5 reasons why parents hesitate to invest in nutrition for their gymnasts
• How to overcome these 5 reasons with your gymnasts

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Podcast Episode 31: Investing in Your Gymnast's Nutrition for Sport & Life
• Team Talk Series inquiries for coaches and owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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Is your gymnast's environment conducive to appropriate fueling for the physical and mental toll this sport requires?

If you've been following along with our five-part recovery series, in today's part 4, Gymnast Nutrition & Recovery in the Off Season- Gymnastics Culture , I'll be discussing a topic I know is both tough and sensitive.

The culture of your gymnast's club plays a major role in them achieving their big goals and dreams while maintaining their health and longevity in the sport. If your gymnast is going to make it as far as they can, we must prioritize fueling, recovery, and ultimately their relationship with food and body.

Is their gym culture supporting their nutrition and prioritizing their health? Today I'm sharing my professional opinion and advice on what you as a parent need to be looking for in regard to fueling and how issues around food and body are handled.

In Part 4 of our Gymnast Nutrition & Recovery in the Off-Season series, we're focusing on what helps create a club environment that supports your gymnast in reaching their big goals and dreams. Listen in!

In this episode you'll hear:

• Gymnastics culture red flags to watch out for around nutrition, body comments, and mindsets toward fueling
• How to provide education and support if at a gym without red flags, but not necessarily prioritizing or up to date on performance nutrition research
• What an optimal and conducive to fueling club looks likes and how they operate

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Podcast Episode 39: Creating a Pro-Fueling Culture in Gymnastics
• Team Talk Series inquiries for coaches and owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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Does your house have a supplement "graveyard"?

I'm talking about where all the random supplements you've purchased over the years in hopes of giving your gymnast that extra edge go to die.

I hope you've been enjoying our brand new 5-part series, Gymnast Nutrition & Recovery in the Off-Season. In today's part 3, "Spring Cleaning (labs supplements, etc)", I'm discussing the good, the bad, and the ugly when it comes to supplementing with the latest and the greatest.

First, let me say, it's not your fault for believing these supplements are the key to performance success. The supplement and diet industry do a phenomenal job of convincing people they need extra this or more of that. I see so many gymnasts on a lot of random supplements at doses their parents are guessing at. It's not unusual for parents to have heard something is "good" or "recommended" but don't quite know how to use it or dose it. Or there are so many options out there, they don't know which one/version to even get.

Supplements, while available over the counter, can be harmful. You should never be blindly dosing your gymnasts. There's a reason I stress we must test and not guess. At best, you're flushing your hard-earned dollars down the drain on things they don't know or that don't work. At worst, supplements can work against each other, or side effects or toxicity can occur.

In Part 3 of our Gymnast Nutrition & Recovery in the Off-Season series, we're focusing on "spring cleaning" the supplements our gymnasts are taking. Listen in!

In this episode you'll hear:

• Why a "food first" approach is the best and most successful approach to ensuring your gymnast is getting what she needs.
• Why we have to thoroughly examine EVERYTHING your gymnast is taking and triple-check dosages.
• Common misconceptions about what supplements actually do

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Podcast Episode 32: What foods can gymnasts eat to "boost" their immune system and Episode 31: Investing in your gymnast's nutrition for sport & life
• Team Talk Series inquiries for coaches and owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

Learn to fuel your gymnast this summer so that they can crush the next competition season through our 3 month LIVE nutrition coaching program

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Is your gymnast doing anything different this off-season with their nutrition or recovery?

You know what they say about doing the same thing over and over again…and expecting a different result.

Make this off-season different than the previous ones. Take the time to really investigate the injuries, fatigue, and the "why" behind unmet performance potential.

And our brand new 5-part series, Gymnast Nutrition & Recovery in the Off-Season can help your gymnast level up her nutrition and crush their goals this off-season!

In today's part 2, "What to ask their doctor", I'm discussing why it is vital to regularly check in with your gymnast's pediatrician. Adolescent bodies are complex; they are not just mini-adults.

Even if your gymnast "seems" fine, there are a multitude of reasons your gymnast should have yearly visits with their doctor. Too often I've seen parents and gymnasts wait until something is REALLY wrong and then there is so much work to undo what could have been caught sooner. Or there's no baseline to compare to, so valuable time is wasted trying to figure out what exactly is the issue.

In Part 2 of our Gymnast Nutrition & Recovery in the Off-Season series, we're focusing on what to ask your gymnast's doctor before they get too far into the off-season. Listen in!

In this episode you'll hear:

• Why growth charts and development must be checked yearly
• What to ask your doctor to check for in "common" gymnast complaints regarding fatigue, dizziness, mood, focus, struggling to sleep, etc
• How to address poorly healing injuries or misdiagnosed injuries with the proper support

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• 5 Ways to Level up Nutrition for Gymnastics Off-Season Training
• Team Talk Series inquiries for coaches and owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

Learn to fuel your gymnast this summer so that they can crush the next competition season through our 3 month LIVE nutrition coaching program

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Do you ever feel like the gymnastics competitive season and off-season just run together and like it's impossible to catch a breath!?

I'm super excited to share the first episode of our brand new 5-part series, Gymnast Nutrition & Recovery in the Off-Season to help your gymnast level up her nutrition and crush their goals this off-season!

In today's part 1, "Look back to move ahead", I'm discussing the benefits of really taking a hard look at this past competition season. Think back to see what worked...and what didn't. Before your gymnast starts working longer summer hours and upgrades, let's address how they did regarding performance, injuries, growth and development etc.

It's crucial to address gymnast nutrition and recovery in the off-season. Gymnastics doesn't have a true "off-season" like some other sports. But things can feel so hectic and stressful during competition season we often push important issues off to the side to "deal" with later.

In Part 1 of our Gymnast Nutrition & Recovery in the Off-Season series, we're focusing on looking back in order to move ahead. Listen in!

In this episode you'll hear:

• The benefits of looking back over the season and taking stock of where your gymnast is starting this off-season
• My list of the most important issues to address and answer before moving forward
• Simple approaches to use to improve between now and next competition season that will help support your gymnast reach their full potential

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode #36: Gymnast Nutrition and ADHD
• Team Talk Series inquiries for coaches and owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

Learn to fuel your gymnast this summer so that they can crush the next competition season through our 3 month LIVE nutrition coaching program

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Does your gym have a pro-fueling culture? What does that even look like? Are gymnastics clubs responsible for providing nutrition education to their gymnasts? Should the coaches or owners be the ones teaching gymnasts about nutrition or should they bring in an expert? Or should the topic be avoided completely and parents and athletes seek out information and support on their own?

I believe there are plenty of things coaches can say and do regarding nutrition to help their gymnasts. Positive statements that focus on adequacy are always welcomed. It's when the advice gets "prescriptive" (the coach offers to write a meal plan) or focused on body comments (negative OR positive) that the waters get a little murky.

This is when bringing in an expert can be so clutch. When coaches and owners understand the value and importance of bringing in a qualified expert, they enhance what they're already doing in the gym. A pro-fueling culture for your gymnasts will make them more coachable, more resilient, and repair and recover better.

Coaches are so influential. They are one of the most important adults in a gymnast's life. The club where these athletes train is also an influential environment. With them spending 20+ hours a week within those walls, we want to do everything in our power to ensure it's a pro-fueling culture for our gymnasts.

In this episode you'll hear:

• What the coach's scope of practice is when it comes to fueling and nutrition education for gymnasts
• How to support gymnasts' nutrition as a coach or owner without crossing lines, boundaries, or SafeSport.
• What happens when you lift and elevate a pro-fueling culture in gymnastics and take a well-rounded approach in your gym.

Links & Resources

• Team Talk Series inquiries for coaches and owners
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Blog: How Coaches Can Talk to Their Gymnasts About Nutrition
• Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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We're in the thick of postseason and you're probably wondering how to help your gymnast get the edge and improve performance between now and Nationals.

It's a long and grueling season for most high-level gymnasts. And with eyes on the prize of qualifying and ultimately placing at Nationals, everyone is working hard in the gym. But what's the best piece of advice right now to move the needle in the right direction for your gymnast? In terms of nutritional help and the recovery piece of the puzzle, I can share these 5 things that can help your gymnast's performance between now and Nationals.

While less than 2 months may not seem like much time, you would be amazed and surprised by what you can really accomplish between now and then. Listen to find out how to help your gymnast improve performance between now and Nationals.

In this episode you'll hear:

• The NUMBER ONE thing your gymnast MUST do every day to improve performance between now and Nationals.
• How to distinguish between "normal" tired vs tired due to underfuleing
• The advanced strategies that must be prioritized plus the benefit of having a plan in place ahead of traveling and competing.

Links & Resources

• Check out The Balanced Gymnast Blog® for ongoing education
• The Balanced Gymnast Program® for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Team Talk Series inquiries for coaches and owners

Learn to fuel your gymnast this summer so that they can crush the next competition season through our 3 month LIVE nutrition coaching program

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As a parent, how do you support your gymnast's nutrition...when they don't want it?

We get a lot of parents reaching out, asking questions, and wanting to work with us. But they say they can't because they can't get their gymnast on board with nutrition counseling.

It's a touchy subject since you obviously want to respect their feelings and emotions. But at the same time, at this level of sport, when we're talking about underfueling, adequacy, and injuries...it becomes a safety concern and a barrier to continuing in the sport.

Working with gymnasts is unlike any other sport; mentally, physically, and emotionally. You really have to be knowledgeable and have an understanding of gymnastics (whether as a PT, MD, or Dietitian) to successfully work with these athletes.

Gymnasts often need coaxing and convincing from their parents to support their nutrition. Even if they are resistant at first, when they see and feel themselves performing and feeling better, gymnasts tend to "buy-in" to the nutrition support coming from their parents.

Ultimately, nutrition is something that has to work for your gymnast. Something she can enjoy and do day in and day out. Our approach to fueling your gymnast will feel like a breath of fresh air; it's realistic AND sustainable.

In this episode you'll hear:

• What happens when parents allow gymnasts to make all the decisions about nutrition vs when parents step-in
• The dangers of just doing what your gymnast wants when it comes to nutrition in this sport.
• The most common reasons your gymnast doesn't want to work on their nutrition and how to overcome them.

Links & Resources

• Blog: 5 Gymnast Fueling Mistakes Parents Made in 2022
• The Balanced Gymnast Program® for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

Learn to fuel your gymnast this summer so that they can crush the next competition season through our 3 month LIVE nutrition coaching program

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Does your gymnast have ADHD and struggle with nutrition? If so, you’re not alone.

A lot of gymnasts are already underfueled or have low-energy availability. Those with ADHD who are on medications that lower the appetite are at risk of what’s called RED-S or underfueling.

Nutrition is essential for gymnasts to grow, develop, learn, and perform well. Many gymnasts with ADHD struggle to get enough nutrition due to medication side effects, busy school and training schedules, and often picky eating thrown in the mix.

Fueling the gymnast with ADHD and navigating appetite-suppressing medications is a challenge. Listen in to hear how to ensure your gymnast is getting the proper fueling they need.

In this episode you'll hear:

• What is the appetite medication cycle and how its effecting fueling your gymnast
• The challenges and struggles of being on medication and being a high-level gymnast
• Specific deficiencies to be aware of with ADHD and why you should always "test and not guess"

Links & Resources

• Blog: Gymnasts and ADHD: What you must know about nutrition
• The Balanced Gymnast Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

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Plant-based diets have become quite popular in recent years. While they mainly used to only be followed for ethical or medical reasons, we find many gymnasts these days adhering to a plant-based diet because they think it's "healthier" or "cleaner".

I'll be the first one to say we can probably all use a little more fruits and veggies in our daily lives. But the bottom line is these plant-based diets don't necessarily guarantee health, particularly for gymnasts. You can be plant-based and under-fuel OR over-fuel. You can miss out on important macro-nutrients or it may be an unsustainable diet because of pickiness, preferences, or access to enough variety/nutrients.

And unfortunately, social media plays a huge part in convincing gymnasts that there is a "perfect" diet for them to follow. It's the "eat like me, look like me" culture that permeates their feed while scrolling. When realistically, we don't see anything going on when the camera is turned off and the perfect poses aren't posted.

In answer to the question, "what's the best diet for a high-level performance athlete", we take an "all foods fit" to nutrition approach. It is absolutely possible to be plant-based and a high-level gymnast and flourish. Because ultimately adequacy matters most.

In this episode you'll hear:

• The main struggles and concerns for athletes that are following a plant-based diet; what issues to be aware of and on the lookout for with following very specific, elimination, or specialized diets
• What are plant-based diets and when the motivation to follow one can be a red flag
• How to best support your plant-based athlete to ensure adequate fueling.

Links & Resources

• VIP Nutrition Coaching Program, for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

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We all know that gymnastics is an incredibly demanding sport that requires a lot of strength, agility, and precision...and it's no secret that these athletes are under constant and tremendous pressure to look a certain way while performing gravity-defying feats. With the ever-increasing rate of body image issues and eating disorders (for teen females in general, and gymnastics specifically), it's important for us to make sure that gymnasts have healthy relationships with both food and their bodies.

When parents or coaches become concerned about a gymnast's body or weight, we have to remember that it's simply nature at play. Their body is changing and evolving, as it should. So when a parent or coach tries to restrict or put an athlete on a diet, they're just setting the gymnast up for failure. Not only in terms of underfueling, injuries, and other performance-related issues, but also going to set them up for more than likely major disordered eating issues.

Weight changes are often a symptom of something else going on. Are they just going through puberty? Have then had a weight "overshoot" from years of underfueling? Are they over-compensating from being too-restricted with food? Are they super stressed out, not sleeping enough, and their body is NOT happy and holding onto weight?

Oftentimes, a gentle reminder to parents and coaches that weight is NOT the same as body composition can go a long way. When a gymnast is properly fueled, especially when they have "within-day energy balance" (I go more in-depth on this in the podcast), they can help their body composition improve. Listen to learn more.

In this episode you'll hear:

• What happens when a gymnast is out due to injury or a major change in training hours and the body finally has a chance to "catch up" to years of underfueling
• How blaming a gymnast's weight as the issue gets in the way of performance, along with the negative effects it has on mental and physical health
• How diet cycling, restriction, or binge eating patterns lead to negative body composition in the long run.

Links & Resources

• Check out these episodes for further learning: Episode #2, Episode #4, Episode #5, Episode #8, Episode #10, Episode #12
• VIP Nutrition Coaching Program, for level 5-10 female gymnasts, waitlist now open
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

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At this point in the season, a lot of gymnasts are injured and on the sidelines; some are just struggling to get through and some hoping to make a comeback before States, Regionals, and Nationals.

It's not too late to help your gymnast make a nutrition game plan so you can get them back to full health as safely and as quickly as possible. Parents and gymnasts are shocked at just how fast they see the results of a nutrition plan during the season.

Nutrition is a moving target. We constantly need to be assessing and reassessing the adequacy of gymnasts' fueling as their bodies are changing as well as their goals and training. Plus, figuring out your gymnast's best competition season nutrition can feel overwhelming with all the #dietcultre info permeating gymnastics culture. Wherever your gymnast is right now in their journey, just know that you can learn to leverage the power of nutrition to support their goals and dreams, even if they're currently on the sidelines right now.

In this episode you'll hear:

• How to ensure your gymnast is optimizing their repair, recovery, and adaptation to training throughout the entire season.
• The biggest mistake parents and gymnasts make when out due to injury and why it is killing their recovery.
• The 3 things that must happen daily for your gymnast to stay healthy, progress, and reach their goals.

Links & Resources

• Listen to episode #4 Relative Energy Deficiency in Sport and Gymnastics
• VIP Nutrition Coaching Program, for level 5-10 female gymnasts, now enrolling
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

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"Help! My gymnast has an upcoming meet and she's been sick! What do I do to help her compete this weekend?!"

Have you ever asked yourself this question during competition season about your gymnast? At this point of the year, MANY parents are dealing with sick athletes and doing everything in their power to help them get back to performance levels. They want to what foods or supplements to use to boost their gymnasts' immune systems to finish out the season strong.

There is an abundance of reasons why high-level gymnasts get run down at this stage of the season. Back-to-back meets, traveling, struggling to stay on top of school, and the overall stress to perform take a toll. Plus, it's cold and flu season so gymnasts are battling many obstacles to stay healthy.

Parents want to know what food or supplement to give their gymnasts to boost their immune system, but it's a little more complex than that. Listen to today's episode to learn how to best set your gymnast up for the greatest chance of a successful and healthy season.

In this episode you'll hear:

• The effect of overall underfueling on immune health, immune impairment, and inflammation
• The good, the bad, and the reality of using supplements to "boost" immunity
• What steps to take to help create robust immunity, lessen the severity + duration of illness, and repair + recover faster

Links & Resources

• Listen to episode #8 Gymnast Nutrition + Endurance and episode #14 The Must Know About Gymnasts and Supplements
• VIP Nutrition Coaching Program, for level 5-10 female gymnasts, now enrolling
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

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In this episode, I chat with Jennifer, the parent of a level 9 gymnast whose gym participated in our Team Talk Series back in 2021 and the joined The Balanced Gymnast® VIP Program in the fall of 2023 to continue learning about nutrition.

Our conversations over the past year are why I started the VIP program (even though I swore I'd never run a program like this for reasons you'll hear about in this episode).

As a mom, gymnastics judge, and nurse practitioner, Jennifer shares some incredible insight about how continuing to invest and learn about fueling her gymnast has paid off in a BIG way with both health and performance.

We have an honest conversation about the cost of investing in nutrition for your gymnast and how nutrition is the most foundational aspect of your gymnast's performance and health.

In this episode you'll hear:

• What they learned and implemented during our Team Talk Series for gymnastics clubs when her gymnast was a 10-11 year old level 8
• Why she decided to invest in the VIP Program the next year when her gymnast was a 12 year old level 9
• How focusing on fueling has taken her gymnast's performance from good to GREAT (#winning)

Links & Resources

• VIP Nutrition Coaching Program, for level 5-10 female gymnasts, now enrolling
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

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Today’s episode is recorded with all the love and empathy in the world. We all live in diet culture and becoming a parent (or gymnastics coach) doesn’t all of the sudden make your own struggles with food and body go away. However, there are a few things every gymnast wishes their mom knew about nutrition.

Being a mom to a gymnast is tough on so many levels. And fueling them is definitely one of those areas. We're bombarded with false information through social media and #dietculture, plus we have generational misinformation we've grown up with. Add in our own insecurities about our bodies + relationships with food, and it can seem overwhelmingly difficult to know how to fuel our gymnasts properly and also help them avoid the mistakes we've made. But it is possible and I would love to show you how.

I work with gymnasts of all ages through my practice, let me give you the inside scoop on what they wish their moms knew about nutrition.

In this episode, you'll learn:

• Nutrition is about context and what you need isn't what your gymnast needs.
• What not to say in front of your gymnast when it comes to your own body and nutrition.
• How you can help your gymnast so she doesn't struggle like you did or still do.

Links & Resources

• The Top 5 Do’s and Don’ts of Gymnast Nutrition
• VIP Nutrition Coaching ProgramWaitlist now open
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

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Does your gymnast have big dreams of competing at the college level? Does it feel overwhelming when you look at the years ahead and all the work it takes to reach that level? Trust me, you're not alone in those worries and concerns. The recruiting process is long and arduous. Add in the pressure of being healthy and at the top of their game when it matters most, and some parents and gymnasts crack under the weight of such stress.

And that's why I'm so excited to have our special guest Jill Hicks on the podcast today to walk us through what happens on the road to college gymnastics. Former elite and college gymnast herself, 20-year veteran NCAA college coach and choreographer, and now the founder of JH Consulting, she is an expert in the field of recruiting!

Join us as we discuss the recruiting process, how to utilize all the resources available to you, and the potential benefit nutrition plays in keeping your high-level gymnast healthy and competing when it matters most.

In this episode you'll learn:

• The 3 things that we see get in the way of gymnasts reaching their NCAA goals
• What the recruiting timeline looks like and what college coaches are looking for in potential recruits (and why having a Performance Plan before college sets your gymnast apart).
• How you as a parent can help your gymnast have the best shot possible at being healthy during peak recruitment time periods

Links & Resources

• Jill Hicks Consulting
• VIP Nutrition Coaching Program Waitlist Now Open
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

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How do you keep a gymnast healthy for years and years? Are injuries just a part of the sport that unfortunately hit some gymnasts harder than others?

These are just a couple of the questions parents and gymnasts are asking themselves about a sport that by definition is rough on the human body. The pounding, repetition, and difficult skills take a toll on a gymnast who is training day in and day out for years. What can we do to mitigate this?

Now is the time to take a proactive and preventative approach; properly fueling is like an insurance policy in helping give your athlete their best shot at staying healthy. Using nutrition for your gymnast in injury prevention can be what keeps her in the sport at the upper levels.

In this episode, you'll learn:

• Why ensuring adequate fueling and growth + development is the #1 step in building a healthy athlete.
• Why you should question every injury, even accidental ones
• How to keep the long game in mind

Links & Resources

• Podcasts to explore: Episode #4, Episode #9, Episode #8, and Episode #23
• Shift Moment Science and The Physio Fix
• Parent's Guide to Competition Season Nutrition
• Coach's Guide to Competition Season Nutrition
• Signature Team Talk Inquiries

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This year, let's get started off on the right foot and avoid these oh so common mistakes I saw parents and gymnasts making.

In this episode I share with you some reoccurring themes began appear in our clients and program members. The bottom line is that proper fueling is the #1 way gymnasts can achieve optimal performance and longevity in the sport. It’s vital to your gymnast’s health and career.

But, I implore you to listen with an open mind. Some things are hard for parents to accept as they may go against what #dietculture has taught them. But everything I teach and use for my clients is based on science and researched-backed data.

Okay, let’s get started with the top fueling mistakes parents and gymnasts to avoid in 2023!

In this episode, you'll learn:

• The top 5 nutrition mistakes parents make when trying to support their gymnasts
• Why these mistakes trick even the savviest parents
• What to do instead in 2023

Links & Resources

• The Top 5 Do’s and Don’ts of Gymnast Nutrition
• VIP Nutrition Coaching Program Now Enrolling
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

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"Your gut is a muscle; when it is not being used as much as it should, it gets out of shape" - Dr. Heather Finley DCN, MS, RD, LD, CEDRD, CLT

Did you know the gut has a circadian rhythm of its own? That stress and digestive health are interlinked? That gut health THRIVES on diversity?

These are just a few of the topics Dr. Heather Finley and I discuss in this episode of The Balanced Gymnast Podcast. We take a DEEP dive into gut health and how your gymnast might be self-sabotaging themselves. It's easy to blame food when you're physically suffering after you consume it, but it could be the way your body is processing it due to the stressors you've put on it.

The good news is that it doesn't have to be that way. Healing the gut is possible (not just for your gymnast but for you too!)

In this episode, you'll learn:

• The #1 digestive complaint of gymnasts and quick fixes to help combat it
• How stress affects gut health and what you can do about it
• What role do minerals play in your gymnast's overall hydration and which 4 to focus on

And if you want to know exactly how to supplement your gymnast to make sure she's getting all the minerals she needs, this is something we teach in our VIP program, so sign up today to get into our January cohort. Next opportunity won't be until March!"

Link & Resources

• Dr. Heather Finley's gutTogether Program and Cookbook
• VIP Nutrition Coaching Program Now Enrolling
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

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Competition season has begun! Whether it's mock or in-house meets, or real competitions, gymnasts are testing the waters and seeing how their summer and preseason training is paying off.

When it comes to nutrition, it's essential to take a proactive rather than reactive approach. Especially during season. We have to remember to keep the long game in mind and make sure what we're doing right now is paving the foundation for where our athletes want to be in March, April, or May.

Is your gymnast making one of these 4 mistakes when it comes to fueling during this competition season?

In this episode, you'll learn:

• Exactly what's at stake when your gymnast skips breakfast
• Why "slimming down" for season will backfire when it comes to scores
• When to implement the advanced strategies of nutrition for that last 2-3%
• What your gymnast could be doing with their nutrition RIGHT NOW to get where they want to be this season

Link & Resources

• The Top 5 Do’s and Don’ts of Gymnast Nutrition
• VIP Nutrition Coaching Program Now Enrolling
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

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"How should my gymnast adjust their nutrition when injured"?

It's a question I frequently get from parents who are already overwhelmed with the stress of an injured gymnast who is out of the gym. But the real question we should be asking is if the gymnast has been eating enough to fuel their body to support growth, repair, and adaptation to training all along...

Injuries are stressful and seem to happen during crucial times of training, competing, or recruiting. Bottom line, a gymnast needs to implement some kind of recovery nutrition plan to make their come back as successful and as quick as possible.

In this episode, you'll learn:

• The different categories of injuries and how nutrition plays a part in all
• Why we should address injuries from a holistic perspective and not compartmentalize our experts
• How to set a gymnast up for a faster recovery and return to sport, plus potentially preventing injury from reoccurring

Link & Resources

• Podcast: Episode 21: Should Gymnasts Eat Less on Rest Days?
• VIP Nutrition Coaching Program Now Enrolling
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

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Today we have a very special guest on the podcast! Dave Tilley, DPT, SCS, CEOof Shift Movement Science, Sports Physical Therapist, and Strength and Gymnastics Coach joins me in discussing some heavy-hitting topics for your gymnast.

In this episode, we take a deep dive into all things gymnast nutrition plus puberty, body change, and what they mean for performance. We also discuss the connection between power and performance and discuss how the research proves that increased strength translates to more power, better endurance, and improved bone strength which are all essential for the post-pubescent gymnast.

This is no longer a “little girls' sport” and it’s about training smarter, not harder. Your gymnast’s potential for speed and strength is NOT what it was at 8-12 years old.

In this episode, you'll learn:

• What to do when puberty and body change are seemingly affecting skills and performance
• Quality vs. Quantity of training hours broken down
• What to look for when adding a strength/conditioning program to your training

Link & Resources

• Learn more from Dave Tilley at Shift Movement Science
• Podcast Episode 10: Overhauling Gymnastics Nutrition
• VIP Nutrition Coaching Program Now Enrolling
• Connect with Christina on Instagram @the.gymnast.nutritionist

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Do competition nerves get the best of your gymnast?

When we asked parents what their gymnast’s biggest challenge is on competition day, overwhelmingly they responded that “nerves” seem to make their gymnast compete differently than in practice

Most gymnasts and parents are not aware of the integral part nutrition plays in brain function for athletes training and competing in a mentally intense sport.

In this episode, you'll learn: 

• The 1st step in battling competition nerves and mental blocks
• What happens when the brain doesn't have adequate carbohydrate
• When a gymnast is adequately fueled, the advanced strategies they can use to further boost performance and health

Link & Resources

• Blog: Fueling the Gymnast to Beat Competition Nerves
• VIP Nutrition Coaching Program Now Enrolling
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

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Should nutrition look different on rest days, if a gymnast is injured, or on extended leave?

It's a question I get asked frequently by parents, and on the surface, it seems pretty straightforward. If an athlete isn't working out as much or at all, it would make sense their nutritional intake would look different, right? 

In a perfect world with an athlete that is correctly utilizing normal AND performance nutrition, yes. But the answer for these high-level gymnasts isn't so simple. Especially when so many are chronically underfueled and injured to begin with. 

In this episode, you'll learn: 

• Whether or not nutrition should look different for gymnasts on rest days, during injuries, or extended time off
• The most crucial factor in their nutrition during their time away
• Common mindsets or approaches that can get in the way of optimal recovery

Link & Resources

• Quiz: Check in with your gymnast's current fueling
• VIP Nutrition Coaching Program Now Enrolling
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

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Every gymnast, parent, and coach dreads it, especially so close to competition season...injuries.

Whether it is a freak accident injury or aching pain all over, this time of year is a breeding ground for injury. This being said, nutrition plays an essential role in healing injuries as well as prevention. Keeping the “long-term game” in mind is crucial in this sport because to achieve success throughout their career, your gymnast must be healthy enough to actually compete.

Without proper nutrition, their injuries may never heal or lead to worse injuries in the future; hence, it is extremely important to be mindful of how they fuel their bodies.

In this episode, you'll learn:

• What happens to gymnasts' bodies while they are injured
• The WORST thing a parent can do with nutrition while their gymnast is injured
• 8 truths about injury nutrition for your gymnast

Link & Resources

• Blog: 8 Truths about Gymnast Injury Nutrition
• VIP Nutrition Coaching Program Now Enrolling
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

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As the busy and LONG competition season approaches, is your gymnast ready? Is their nutrition dialed in, or are they starting their season already in a deficit? 

I can't stress enough the importance of these 6 crucial factors to keep in mind during competition season. Give your gymnast all the tools to help them last for the grueling season ahead. Missing out on just one can affect how your athlete performs. 

In this episode, you'll learn: 

• As a parent or coach, the most important thing you need to focus on this season
• How to get the most out of every practice and every rep, and help regulate emotions during the stressful season
• How to optimize this competition season for your gymnast in these 6 crucial areas

Link & Resources

• Nutrition Quiz
• VIP Nutrition Coaching Program Now Enrolling with Fueling for Competition Season Workshop included!
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

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Do Halloween and other holidays scare your gymnast (or you!) because there seem to be sugar-filled foods everywhere you look?

It’s not surprising that parents, coaches, and gymnasts can become stressed and consumed with battling any holiday in which fun foods play a large role. Especially since #dietculture and #wellnessculture have villainized sugar and any food that isn't considered "clean" these days.

Unfortunately, over-restricting your gymnast when it comes to these types of foods usually backfires and creates a dizzying cycle of binging, sneaking, and food shame.

Fortunately, I'm here to tell you it doesn't have to be that way. And yes, your gymnast can learn to be totally comfortable and calm around ALL types of foods.

In this episode you'll learn:

• 3 reasons why your gymnast has a "problem" with sugar and may be struggling
• Why learning how to behave around "fun foods" is vital for a healthy relationship with food
• How to create a calm food environment for gymnasts to have a felt sense of safety with all foods

Link & Resources

• Blog: Help! My gymnast won't stop eating sugar!
• VIP Nutrition Coaching Program Now Enrolling
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Free guide: The Top 5 Do's and Don'ts of Gymnast Nutrition

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We're back with Part 2 of the Top 10 Gymnast Nutrition Myths! I'm discussing myths #6-10 that are still so pervasive in the gymnastics culture and how they are ultimately hurting your gymnast's performance and longevity in the sport.

There is a surplus of myths floating around out there regarding the best nutrition for a high-level gymnast. And for whatever reason, these myths are repeated and repeated until everyone just accepts them as fact.

It’s no wonder we see gymnasts with injuries that won’t heal, utter exhaustion, severe under fueling, and ultimately quitting the sport they once loved

In this episode you'll learn:

• Why clean eating isn't the performance guarantee you've been promised
• Why body diversity in gymnastics is real and necessary for healthy gymnasts
• Why public health sodium guidelines aren't always relevant to the high level athlete (and can cause more harm than good)

Link & Resources

• Blog: Top 10 Gymnastics Nutrition Myths Fact or Fiction
• VIP Nutrition Coaching Program Now Enrolling
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Free training: How to Fuel the Gymnast for Optimal Performance

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High-level gymnasts, parents, and their coaches are constantly inundated with information regarding their diet. Unfortunately, most of that content is just plain wrong, aka gymnastics nutrition myths.

I’ve rounded up the top 10 myths that we’re addressing every day here at the Gymnast Nutritionist®. You’ll notice that many of these have taken up permanent residency in #dietculture. However, these myths become even more dangerous to the high-level gymnast when they prevent her from getting the adequate nutrition she needs

For the sake of time, I'll focus on the first 5 myths today, and stay tuned for Part 2 coming your way next week!

In this episode, you'll learn:

• Why looking at nutrition, recommendations and research in the context of fueling the high-level gymnast is so important
• The #1 pervasive nutrition myth in gymnastics
• Why "just water" might not always be enough

Link & Resources

• Blog: Top 10 Gymnastics Nutrition Myths Fact or Fiction
• Blog: Hydration for the Gymnast - More than Just Water Part 1
• Nutrition Quiz
• VIP Nutrition Coaching Program Now Enrolling
• Connect with Christina on Instagram @the.gymnast.nutritionist

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Bone health is an essential aspect of the longevity of a gymnast’s career in the sport. Plus it has lasting effects years beyond sport.

A young high-level gymnast (10-20 something years old) is in a critical time period for bone mineralization. Loss of bone mass begins around age 30. Improper nutrition during adolescence will have long-term implications that are minimally reversible (like osteopenia/osteoporosis).

In this episode, you'll learn: 

• The "Dynamic Duo" for bone health and why adequate dietary calcium is so vital
• The 3 most important factors in bone health for a high-level gymnast
• What the "5th" vital sign has to do with long-term bone health and why masking it can be misleading with serious ramifications

Link & Resources

• Blog: Bone Health for the Gymnast - Energy Availability, Vitamin D, Calcium
• VIP Nutrition Coaching Program Application
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Free training: How to Fuel the Gymnast for Optimal Performance

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Many parents wonder if their gymnast's nutrition should include supplements and if so, which ones.

“Food first” is the tagline of most sports dietitians. We are not “anti-supplement”, but there’s a lot to be said for focusing on what you can “add” to the diet to get different nutrients. You will get many benefits from whole food sources versus just supplementing a diet that is overall lacking in nutrient density.

But, some nutrients just can’t be consumed in adequate amounts or must be replete due to insufficiencies and deficiencies often related to high levels of intense training as an athlete. There are several very effective supplements I use with my high-level athletes or my athletes whose diets are lacking, or lab tests have shown to be insufficient/deficient.

In this episode, you'll learn:

• What falls into the category of "supplement"
• The three questions to ask when it comes to supplements
• The must-know about supplements for NCAA and Elite Gymnasts
• Why it's so important to know exactly what's in the supplements you give your athlete

Link & Resources

• Blog: The Gymnast's Guide to Supplements
• NCAA Banned Substances
• Group coaching now enrolling for VIP Program Cohorts
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

Insidethe Winter VIP program I’m going to help you uncover what’s working and what’s not with your gymnast’s nutrition so that they can have their BEST season yet! You'll develop a custom fueling plan for your gymnast and so much more.

This program is for level 5/6-10 female artistic gymnasts and parents.

Apply here: https://christinaandersonrdn.com/vip/

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It's back-to-school time for your gymnast's nutrition. Did you envision making super cute bento-box lunches for them...and then reality hit and it's more like a fire drill each morning, throwing whatever you have into their lunch box?! And forget about feeding them breakfast before running out the door!

While unfortunately this is totally normal and a by-product of our hectic lives, many gymnasts show up to afternoon workouts during the school year underfueled, which has significant impacts on them during and outside of practice. I want to give you 3 things to keep in mind for your gymnast's nutrition this school year.

In this episode, you'll learn:

• Why it's important to have a plan when it comes to fueling at school.
• Why your gymnast needs a performance nutrition strategy
• Red flags that might indicate your gymnast is underfueling throughout the day

Link & Resources

• The Busy Gym Parent's Guide to Meal Planning
• Group coaching now enrolling for VIP Program Cohorts
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

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I’m back with another Quick Tip episode on what I consider the Top Nutrition Considerations During Puberty for female gymnasts. That’s right, let’s talk about growth spurts in the high-level gymnast and what you as a parent should be aware of when it comes to their nutrition during this vital period of growth and development.

For female gymnasts, there is often delayed puberty due to underfueling and high levels of training, and this is abnormal. Your gymnast will be at incredible risk for injury and poor performance if her body is not allowed to go through puberty at a normal rate.

And don't worry, I'll have a 101 on growth spurts for the male gymnast shortly. Stay tuned!

In this episode, you'll learn:

• Top 5 nutrition considerations during puberty for the female gymnast.
• How delayed puberty can affect injuries and healing
• Why not getting her period isn't "normal" and the long-term ramifications.

Link & Resources

• Blog: The High-Level Gymnast and Puberty Part 1
• Group coaching now enrolling for VIP Program Cohorts
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

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Do you ever worry about how to fuel your gymnast? Wondering if they're getting the right nutrients, the right balance, or even just the right amount of food? Or maybe they've been making some comments lately that cause you to worry about their relationship with food. And let's not even get started on when to squeeze it in with those crazy training hours. 

If that's you right now, it might be time to work with a professional to help address these concerns and get direction. Every investment you make in gymnastics hinges on adequate and proper fueling, so investing early is like an insurance policy for your gymnast 

In this episode, you'll learn: 

• When it's time to engage with a nutrition professional
• Signs your gymnast is struggling with food or her body
• What to look for when hiring a nutrition professional

Link & Resources

• Group coaching now enrolling for VIP Program Cohorts
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Check out our meal plan subscription for recipe inspiration
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

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Click here to join the Pre-Season Gymnast Nutrition Challenge happening 9/12-9/15!

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Why is the first meal of the day the hardest meal to get gymnasts to eat?

They have a lot of reasons…early practice so they think they don’t have time to digest it, late practice so they don’t want to wake up early enough to eat it, the limited number of options…the list goes on. But that first meal is vital when it comes to fueling the gymnast so here are some quick tips to help make it happen.

In this episode, you’ll learn:

• Why perfect is the enemy of good when it comes to building breakfast
• How to think outside the box for your gymnast’s breakfast options
• What you can do to get “buy in” from your gymnast

Link & Resources

• Group coaching now enrolling for VIP Program Cohorts
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Check out our meal plan subscription for recipe inspiration
• Private 1:1 Nutrition Coaching for High-Level Gymnasts
• Join the Pre-Season Challenge to learn how to fuel your gymnast this competition season!

Click here to join the Pre-Season Gymnast Nutrition Challenge happening 9/12-9/15!

Click here to join the Pre-Season Gymnast Nutrition Challenge happening 9/12-9/15!

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What does nutrition have to do with a gymnast’s endurance? A lot. For most gymnasts, including myself, if their routine endurance isn’t where they think it should be they often think it’s a “try harder, more cardio, more conditioning” issue which isn’t always the case.

If a gymnast can't repair, recover, AND adapt, their endurance will pay the price.

In this episode, you'll learn:

• Why overall underfueling is often the unknown reason for endurance issues
• How inadequate (or inappropriate) Performance Nutrition is affecting your gymnast's endurance
• What role iron levels play in a high-level athlete's endurance

Link & Resources

• Group coaching now enrolling for VIP Program Cohorts
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Check out our online program for parents, The Balanced Gymnast® Method through this free training
• Private 1:1 Nutrition Coaching for High-Level Gymnasts
• Join the Pre-Season Challenge to learn how to fuel your gymnast this competition season!

Click here to join the Pre-Season Gymnast Nutrition Challenge happening 9/12-9/15!

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I think gymnastics scoring is sometimes this mystical side of gymnastics where often gymnasts, parents, and coaches feel like it's a total toss up as to what score they’ll get that day.

What most parents and coaches don’t know is that underfueling is often the root cause of their gymnast’s poor performance at competitions.

In this episode, you'll learn:

• Why sometimes gymnasts' technique isn't what's holding them back in skills progression
• How underfueling leads to endurance and performance issues
• 3 Nutrition Related Deductions that are costing your gymnast tenths when they matter the most

Link & Resources

• Group coaching now enrolling for VIP Group Coaching
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Check out our online program for parents, The Balanced Gymnast® Method through this free training
• Private 1:1 Nutrition Coaching for High-Level Gymnasts
• Join the Pre-Season Challenge to learn how to fuel your gymnast this competition season!

Click here to join the Pre-Season Gymnast Nutrition Challenge happening 9/12-9/15!

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As a former gymnast, I love gymnastics with all my heart, but I developed some really strange behaviors and habits with food + my body during the sport. It took a long time to unlearn these.

Ultimately, these struggles ended my gymnastics career. Your (or your gymnast’s) story doesn’t have to end like that.

In this episode, you'll learn: 

• Why #dietculture runs rampant in gymnastics culture.
• The top 9 things I wish I’d known as a gymnast that would have likely given my career a much happier ending.
• When to get help if your gymnast is struggling with nutrition (hint it's sooner than you think).

Link & Resources

• Blog: 9 Things I Wish I'd Known as a Gymnast
• Private 1:1 Nutrition Coaching for High-Level Gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Group coaching now enrolling for levels 4-7 and 8-10 cohorts

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A gymnastics coach is one of the most important persons in a gymnast's life. I know that coaches mean well and want their gymnasts to succeed, but often the things they were taught about nutrition + bodies as a gymnast just aren't physiology correct nor helpful. What is beneficial is for coaches to give nutrition information from a place of adequacy and performance.

Unfortunately, history shows us that there have been very unhelpful ways that some coaches approach the subject that can cause a lot of harm. The good news is that gymnastics culture is changing and there are still some helpful ways to address nutrition in the gym with your athletes.

In this episode, you'll learn:

• Whether coaches are responsible for teaching their gymnasts about nutrition or not
• The difference between a Registered Dietitian Sports Nutritionist (RDN) vs a "Sports Nutritionist", why it matters inside your gym and for high-level gymnasts
• Top "do's and don'ts" of talking about nutrition with your gymnasts

Link & Resources

• Blog: How Coaches Can Talk to Their Gymnast About Nutrition
• Inquire about our Signature Team Talk Series for Booster Clubs, Coaches and Owners
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Check out our online program for parents, The Balanced Gymnast® Method through this free training

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Gymnasts and RED-S are unfortunately linked more often than parents and coaches realize. RED-S, otherwise known as relative energy deficiency in sport, is a syndrome introduced in 2014 by the International Olympic Committee to expand upon the female athlete triad.

RED-S is a way to describe the physical and psychological effects of inadequate energy intake on athletes both male and female. Many gymnasts have RED-S and it's often what I term "unintentionally underfueling": they (and their parents) are simply are not taught from a young age how much energy they need to fuel 20+ hours a week of training.

In this episode, you'll learn:

• What are the physical consequences and side effects of RED-S
• What symptoms to be aware of in your own athlete
• What you can do to help your gymnast recover from or prevent RED-S

Link & Resources

• Blog: Does your gymnast have relative energy deficiency in sport (RED-S)?
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Check out our online program for parents, The Balanced Gymnast® Method through this free training
• Private 1:1 Nutrition Coaching for High Level Gymnasts

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Trying to prepare meals that everyone in the family enjoys, that fuel your gymnast properly, and that can be made in a timely fashion, is a challenge that I’m sure you all face.

Do you pick this recipe because it’s what your daughter’s coaches say she should eat?

Do you make your other child’s favorite meal, even though it is not enough fuel for your gymnast?

Do you make something super easy and convenient that does not meet her nutritional needs?

All of these are questions are SO NORMAL when you are trying to meal plan and fuel a high-level gymnast.

In this episode, you'll learn:

• Our 10 min meal planning strategy that will save you tons of stress (and wasted food) each week!
• What you need to think about when building the gymnast's plate
• Why including foods that bring satisfaction are an important part of your gymnast's relationship with food + body

Link & Resources

• FREE Guide: The Busy Gym Parent's Guide to Meal Planning
• Blog: Simple Meal Planning for the Gymnast
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Check out our online program for parents, The Balanced Gymnast® Method through this free training
• Private 1:1 Nutrition Coaching for High Level Gymnasts

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There’s a big difference between what we call Normal Nutrition versus Performance Nutrition for the gymnast. Both are of equal importance for optimal performance, recovery, and longevity in the sport.  

Unfortunately, most high-level gymnasts never learn how to incorporate both, and this is a huge reason gymnasts often face serious injuries or don’t reach their big goals and dreams. 

In this episode, you'll learn: 

• What "normal nutrition" is and why gymnast often struggle with this
• Why gymnasts need to have a Performance Nutrition Strategy
• Why "just eat healthy" doesn't guarantee performance (and is super problematic if you have a selective eater)

Link & Resources

• Blog: What should a gymnast weigh
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Check out our online program for parents, The Balanced Gymnast® Method through this free training
• Private 1:1 Nutrition Coaching for High Level Gymnasts