The Gymnast Nutritionist® Podcast

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

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 sayNot 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 timeThe goal isn’t perfect eating.It’s consistent, supportive nutrition that helps your gymnast thrive both in the sport and beyond.Links & ResourcesThe Balanced Gymnast® Program (Level 5–10)Connect with Christina on Instagram @the.gymnast.nutritionist christinaandersonrdn.com

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 earlyNot 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 properlyRecover from trainingBuild strength and powerStay healthy long-termNo matter how talented they are or how hard they work.Links & ResourcesThe Balanced Gymnast® Program (Level 5–10)Connect with Christina on Instagram @the.gymnast.nutritionist christinaandersonrdn.com

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 seasonIs 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 BasicsEpisode 4: Relative Energy Deficiency in Sport and GymnasticsEpisode 32: What foods can gymnasts eat to "boost" their immune system?Episode 14: The Must Know about Gymnasts and SupplementsConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

 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 requiredImportance of closing the recovery gap and the cumulative effect of lack of recoveryThe 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 gymnastsConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Did your gymnast’s competition season feel harder than it should have been?Were there struggles with strength, endurance, injuries, or consistency that didn’t quite make sense?And now that the season is wrapping up… how do you make sure next season looks different?In this episode, we’re taking a step back to reflect on competition season through a lens that’s often overlooked: nutrition and under-fueling.Because while it’s easy to blame size, skill level, or even mindset, many of the most common struggles gymnasts face—like fatigue, injuries, poor endurance, and mental blocks—can actually be traced back to not getting enough fuel to support their training.This conversation walks you through the key red flags to look for, why they happen, and what you can do now to set your gymnast up for a stronger, healthier, more consistent next season. In this episode, we cover: ❗Why strength and power issues aren’t always about size ❗How under-fueling impacts growth, development, and performance ❗The importance of tracking growth curves (and what “falling off” really means) ❗Why poor endurance, fatigue, and frequent illness may be nutrition-related ❗The connection between under-fueling and mental blocks, focus, and confidence ❗“Weird” health symptoms (headaches, missed periods, soreness) and what they signal ❗How injuries and slow recovery often tie back to fueling gaps ❗Common habits that lead to under-fueling (like skipping meals or picky eating) ❗Why supplements and recovery tools can’t replace proper nutrition ❗What parents can do—even if their gymnast isn’t “bought in” yetWe also dive into the reality that many gymnasts begin falling behind nutritionally as training hours increase especially around Level 5–6 and how this can quietly impact performance months (or even years) later.If your gymnast dealt with injuries, fatigue, inconsistency, or didn’t perform the way you expected this season, this episode will help you connect the dots and identify what to focus on next.Because here’s the truth:Not every struggle is about skill.Not every setback is mental.And often, the missing piece isn’t more training it’s better fueling.This episode will help you better understand your gymnast’s body, spot early warning signs, and take action so they can train, recover, and perform at their full potential.Links & ResourcesThe Balanced Gymnast® Program (Level 5–10)Connect with Christina on Instagram @the.gymnast.nutritionist christinaandersonrdn.com

If your gymnast is putting in the work—20, 25, even 30 hours a week in the gym—but still not building muscle or getting noticeably stronger, it’s time to take a closer look at what’s really going on.In today’s episode, I’m breaking down one of the most common frustrations I hear from parents and gymnasts: "She trains so much… so why isn’t she getting stronger or putting on muscle?"Spoiler: It’s not usually about protein. Here’s the truth: Most gymnasts are not struggling to get enough protein—contrary to popular belief. While many families hyper-focus on protein, most gymnasts actually eat enough of it. What is common, though, is poor timing and distribution of that protein throughout the day. Especially in the chaos of summer training, when structure fades and routines shift, fueling often falls apart.🛑 But even more important than that? Total energy intake.When a gymnast isn’t putting on muscle, it’s often because they’re simply not eating enough overall—especially for how hard they train. If you want your gymnast to put on muscle and get stronger, it’s not just about what she does in the gym—it’s about how you fuel her outside of it.In this episode you'll learn about: The role of energy availability in muscle gain and why "more protein" isn’t always the answerHow under-fueling can completely stall strength gainsWhy consistent nutrition is essential for optimal performance and recovery Links & Resources  The Balanced Gymnast® Program for level 5-10 female gymnasts Is Your Gymnast UNDERFUELED!? MasterclassWhat parents say about The Balanced Gymnast® ProgramConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com 

Why do parents wait so long to get nutrition support for their gymnast? No parent has ever told us they started working on nutrition with us and their gymnast "too early". In fact, it's almost always the opposite. When they learn how "off" their gymnast's nutrition was, how their underfueling (or not eating the right things at the right times) played a role in their performance issues and injuries...There is so much regret for not working on nutrition sooner. Bottom line, basically about 99% of the people who go through our 1:1 program all say the same thing. They all say that they wish they had worked with us directly on their gymnast's nutrition years prior. I will never stop talking about underfueling in this sport. It's the number 1 career killer and is so so preventable. We have a lot of free content addressing this topic (podcast, blog, instagram etc) which I know a lot of parents appreciate, follow, and try to implement. And I will always continue to provide this free content to spread awareness. But reality is, medical advice is nuanced and most gymnasts need a deep dive into what's working and what isn't. And that's not going to happen through an IG post. In this episode you'll hear the 5 most common reasons parents wait to get nutrition support and WHY I can't just make general, medical recommendations without knowing your gymnast's specific situation. Hopefully you'll feel inspired to take early action (even if you're nervous or unsure!). Listen in to today's episode to learn more about:  The importance of early nutrition interventionMisconceptions about nutrition needsOvercoming barriers to nutrition support for your gymnastLinks & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 04: Relative Energy Deficiency in Sport and GymnasticsConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Is it a rebuilding season for your gymnast this year? It’s hard to sit on the sidelines when everyone else is competing.We have a LOT of gymnasts in this situation right now, and honestly I am so grateful we get to support them. They are taking advantage of an unfortunate situation to dial in their fueling to support health and a strong comeback).And for many, it was wakeup call to the fact their nutrition wasn't adequate to support everything they were trying to do in and out of the gym. If you want to help your gymnast not just get through, but power through this rebuilding season and come back stronger than ever, today's episode is a must listen. In this episode you'll hear about:  Injuries...freak accident, overuse, or blindsided overuseHealth issues that could be sidelining your gymnast (respiratory, chronic, overtraining/fatigue to name a few)Mental blocks and word on anxiety, pressure, competitionRepeating levels and why it's not always a bad thingGrowth spurts; everyone goes through growth and development, including gymnasts, and we should approach it from a neutral perspective. Links & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 12: Growth Spurts 101 for the Female GymnastEpisode 20: 8 Truths About Injury Nutrition for the GymnastConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

This biggest mistake we’re seeing high level gymnasts make right now is…Only eating WHEN and IF they “feel hungry enough”… “my gymnast eats well” is 100% subjectiveThis can lead to "acute" underfueling. And a lot of gymnasts are already chronically underfueled, so this is a double whammy to acutely underfuel on competition day as well.Here's what we're seeing from gymnasts right now:🤸‍♀️If the comp is early afternoon, they try to sleep in as late as possible and have 1 meal before getting dressed and out the door.  That ain’t gonna cut it.  I had this convo with one of my newest elite qualifiers this weekend.  👉🏻The comp was at 3PM. She had breakfast about 9:30/10 (a little later than I prefer, but I was a SUPER solid breakfast so I’ll take it).  👉🏻They were worried about trying to fit in lunch, getting dressed (didn’t want to eat a lot in a tight Leo), and also going to support her friends who were competing before her. 👉🏻We worked out a plan to fit in a solid pre-comp lunch and a little pre-comp snack as she was walking in.And guess what!? She qualified! Fueling = ✨Magic✨Want to learn more? We just published a brand-new FREE masterclass for parents of optional/elite competitive gymnasts! This is a must listen for all my gymnast parents (and coaches!) out there who are all wondering...Is my gymnast underfueled?Click here to learn more in this new 45 min free trainingLinks & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 04: Relative Energy Deficiency in Sport and GymnasticsConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Is it really a food allergy or something else entirely?Are stomach aches, bloating, and food fears always caused by specific foods?And how do parents know when eliminating foods is helping… or quietly making things worse?In this episode, we’re tackling one of the most confusing topics in youth athletics: food allergies vs. food intolerances  and how both intersect with under-fueling in gymnastics. I’m joined by a repeat guest and allergy-immunology nurse practitioner (and fellow gymnast mom) to break down what’s real, what’s misunderstood, and what every parent and coach needs to know.Because while true food allergies absolutely exist and require strict management, many gymnasts are unnecessarily restricting foods due to fear, misinformation, or non-specific symptoms that are actually caused by chronic under-fueling. And in a sport where athletes are already at high risk for not eating enough, removing foods without clear evidence can quietly worsen growth, digestion, recovery, and performance. In this episode, we cover: ❗What true food allergies actually look like (and how they’re diagnosed) ❗The difference between IgE allergies, intolerances, and gut symptoms ❗Why food elimination is often the knee-jerk reaction to GI issues ❗How under-fueling disrupts digestion and mimics food intolerance ❗The truth about airborne allergies and cross-contamination fears ❗Why IgG “food sensitivity tests” are misleading and often harmful ❗Lactose intolerance, gluten concerns, and when they’re real ❗How unnecessary food restriction can worsen growth, hormones, and performance ❗What parents and coaches should watch for in gymnasts with chronic symptomsWe also share real clinical scenarios from gymnasts misdiagnosed with food intolerances to athletes who improved dramatically once fueling was addressed first. If your gymnast has stomach aches, fatigue, frequent illness, food fears, or multiple food restrictions, this conversation is essential.Because here’s the truth:Not every stomach ache is a food allergy.Not every reaction needs elimination.And sometimes the real issue isn’t what a gymnast is eating but how much. This episode will help you feel more confident navigating food fears, medical advice, and nutrition decisions so your gymnast can stay healthy, strong, and thriving.Links & ResourcesThe Balanced Gymnast® Program (Level 5–10)Connect with Christina on Instagram @the.gymnast.nutritionist christinaandersonrdn.com

Is it really normal for a gymnast to not get her period until much later?Are painful cramps, extreme PMS, or mood swings just “part of being a teenage girl”?And is birth control truly the best — or only — solution?In this episode, we’re asking the questions most families were never taught to ask about periods, nutrition, and hormonal health in gymnastics.Because missing periods, severe cramps, intense PMS, and being put on birth control “to manage symptoms” aren’t rites of passage — they’re red flags.If your gymnast has been told that late periods are genetic, that painful PMS is just something to push through, or that birth control is the answer, it’s time to look closer.❗Is she actually eating enough to support growth and high-level training? ❗Is chronic under-fueling quietly suppressing her hormones? ❗Are mineral depletion and training stress driving painful periods and intense PMS? ❗Has birth control been used to mask symptoms instead of addressing root causes? ❗Are we treating the menstrual cycle as optional instead of a vital sign?Here’s the hard truth: a healthy menstrual cycle is a sign of health — not an inconvenience. And for many gymnasts, missing or painful periods aren’t caused by training itself, but by under-fueling and unmet nutritional needs.In this episode, I break down why delayed periods are so common in gymnasts, how nutrition and mineral balance directly impact menstrual health, and why birth control is often a band-aid that prevents real healing. I also share real case studies from my clinical work showing how gymnasts restored healthy cycles without relying on hormonal contraceptives.If you want your gymnast healthy, resilient, and thriving — not just surviving — this episode is a must-listen. 🎧 Because ignoring periods doesn’t make problems go away. It just delays the solution.Links & Resources The Balanced Gymnast® Program (Level 5–10) Connect with Christina on Instagram @the.gymnast.nutritionist christinaandersonrdn.com

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 AuditEpisode 04: Relative Energy Deficiency in Sport and GymnasticsThe Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

 If you’re honest, you’ve probably asked yourself this at least once: We’re trying so hard… so why does nutrition still feel so confusing?In this episode of the Gymnast Nutritionist Podcast, I break down one of the biggest disconnects I see with families of competitive gymnasts: parents believe they’re fueling well, but key pieces are missing that directly impact health, growth, and performance.Nutrition advice is everywhere, and much of it is designed for adults not growing, training athletes. In this episode, I dive into why young gymnasts’ needs are completely different, and how common obsessions with protein and fiber can actually backfire when basic fueling isn’t in place.If your gymnast:Is “eating healthy” but still struggles with energyGets full quickly but isn’t meeting fueling needsRelies heavily on protein products or fiber-boosted foodsHas inconsistent performance, focus, or recovery…it’s time to look closer.We'll talk: ❗ Why protein needs for gymnasts are often misunderstood ❗ How fiber can create a false sense of fullness in under-fueled athletes ❗ Why real food matters more than fortified products ❗ How timing around training impacts performance and safety ❗ What successful families are doing differently to support long-term growth and consistencyHere’s the hard truth: adequate fueling is a safety issue. Gymnasts can work incredibly hard in the gym but if their bodies aren’t properly supported, progress stalls and injury risk rises.If you’re stuck in the cycle of “we’re doing everything right, but nothing is improving,” this episode will help you identify what’s missing and what to focus on first.🎧 Listen now to simplify nutrition, ease the overwhelm, and make sure your gymnast’s hard work actually pays off.Links & Resources   The Balanced Gymnast® Program for level 5-10 female gymnasts  Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

If you’re honest, you’ve probably asked yourself this at least once: We’re doing all the things… so why isn’t it working? You can work hard and still not get results. In this episode, we’re asking the hard question: are you and your gymnast really putting in the work for results you want? What does this actually looks like and why so many families are stuck despite “doing everything right”?If your gymnast can’t stay healthy even though you’re “working on nutrition,” it’s time to look closer.❗Are they actually eating enough to support their training?❗Is their growth and development truly caught up?❗Have you followed through with labs and supplements, especially if they’re a picky eater?❗Are they fueling in and around workouts so they can stay focused and avoid careless mistakes that lead to injuries?❗And are you putting real boundaries and safeguards in place, or just hoping things improve?Here’s the hard truth: adequate fueling is a safety issue. I like to say, "if you can fuel it, you can do it". But the uncomfortable truth is that many gymnasts are working incredibly hard in the gym… while their bodies are quietly falling behind.Today I'm breaking down the most common disconnects I see with families who think they’re supporting their gymnast’s health, but are missing key pieces that make all the difference. Plus what our most successful families are doing so their gymnast's hard work produces the results they want. If you’re stuck in the cycle of “we’re working so hard but nothing is improving,” this episode is your wake-up call. 🎧 Listen now and learn more about how to make sure everything you and your gymnast are doing gives you the outcome you actually want. Links & Resources   The Balanced Gymnast® Program for level 5-10 female gymnasts  Episode 182: Would your gymnast’s nutrition score an 8.0 or 9.5+?Episode 176 – Fueled Gymnast Fall: Are so many gymnasts really underfueled?Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

As competition season approaches, many parents are suddenly seeing more fear, anxiety, and mental blocks in the gym. What’s surprising is how often these struggles show up right as families start asking about fueling. This episode explores the connection between gymnast mental blocks and nutrition, and why emotional challenges often intensify when the body is under stress.First, this is common. The pressure of upcoming meets can absolutely trigger mental blocks, and many gymnasts benefit from working with a licensed therapist or sport psychologist. Mental support matters.But nutrition is often a missing piece. When a gymnast isn’t eating enough to support training, growth, and stress, the body shifts into survival mode. This activates the fight-or-flight response, making the brain more reactive and less flexible.Underfueling often shows up as increased anxiety, panic before skills, emotional outbursts, or sudden fear that feels “out of nowhere.” When food restriction or disordered eating patterns are involved, nervous system stress increases even more, often intensifying mental blocks and emotional volatility.When gymnasts are supported with consistent fueling, adequate electrolytes, balanced minerals, and stress-aware nutrition, improvements in mood, focus, sleep, and emotional regulation often follow.Mental health in kids and teens isn’t just psychological. It’s also physiological. Minerals play a key role in nervous system regulation, stress response, and brain chemistry. Mental health symptoms are rarely caused by one deficiency. They’re usually the result of imbalance.🎧 Listen now and learn more about:The connection between gymnast mental blocks and nutritionUnderfueling and the fight-or-flight responseThe minerals that affect brain chemistry  Links & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 22: Fueling the Gymnast to Beat Competition NervesWhat foods should gymnasts eat on competition day?Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

If you’re listening to this episode, there’s a good chance you’ve been there... standing in a hotel room, a gym lobby, or in the car on competition morning while your gymnast says, “I’m not hungry,” or flat-out refuses to eat anything. And you’re left wondering, what do I do with this gymnast who refuses to eat before a competition?Is this normal? Am I overreacting? And… is it actually safe for them to compete? So today we’re going to talk through exactly what to do when your gymnast refuses to eat before a competition. Calmly, practically, and with safety in mind. It's actually incredibly common in gymnastics. This happens at all levels, even with gymnasts who fuel well the rest of the time. Most of the time, this is driven by nerves; when the nervous system is in a heightened stress state, digestion slows and appetite drops. That is a normal physiological response. HOWEVER “I’m not hungry” does not mean “I don’t need fuel.Gymnasts don’t need a full stomach to compete safely. But they do need available energy. Fuel supports focus, coordination, confidence, and injury prevention. And if your gut tells you something isn’t right, listen to it. 🎧 Listen now and learn more about:Reasons why a gymnast refuses to eat before a competitionWhat are the safety concerns around competing when not properly fueledProactive strategies to help your gymnast Links & ResourcesThe Balanced Gymnast® Program for level 5-10 female gymnasts Episode 22: Fueling the Gymnast to Beat Competition NervesWhat foods should gymnasts eat on competition day?Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

“My gymnast just wants to feel light when competing.”If you’ve heard this phrase, or your gymnast has said it herself, this episode is for you.When a gymnast says she wants to feel light when competing, she might THINK she's talking about a number on the scale. But she’s really trying to describe something deeper. She wants to move faster. She wants to feel powerful and explosive. She wants skills to feel effortless instead of heavy and stuck. She wants to look dynamic, confident, and sharp under pressure.But here’s the problem.Most gymnasts are chasing the feeling of being “light” in ways that actually make them feel slower, weaker, flatter, and more anxious when it matters most.In today’s episode, we break down what it really takes to achieve a faster, more powerful and dynamic way of competing. And why so many gymnasts are unintentionally sabotaging that goal.You’ll learn the three biggest mistakes gymnasts make when trying to feel light in the gym, and what actually matters from a physiological, nervous system, and fueling standpoint.If your gymnast has been chasing that “light” feeling by eating less, skipping meals, or fearing fuel, this conversation will shift how you think about performance forever.Because the gymnasts who look light aren’t empty. They’re prepared.🎧 Listen now and learn more about why Gymnasts Say They Want to Feel Light When Competing (And What Actually Works)Links & ResourcesEpisode 77: Gymnast Nervous Stomach and Competition NutritionThe Ultimate Guide to Gymnastics Competition Season NutritionThe Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Is it “too late” to start working on your gymnast’s nutrition this competition season?Short answer: “NO”SO MUCH can happen in just a few weeks of proper, adequate fueling to support your gymnast’s health, recovery, and performance.Some things can improve really quickly✅ Heavy legs/muscles (often from inadequate carb intake/poor recovery)✅ Fatigue/lethargy✅ Headaches/stomachaches✅ Poor mood/emotion regulation✅ Energy, power, endurance during long workoutsOther things take more time❌ bone injury healing (stress reaction/fracture/break)❌ poor growth/development❌ GI issues (bloating, constipation)❌ primary or secondary amenorrhea (no period)❌ intense burnout/overtraining related fatigue (nervous system)❌ body composition changesTime is marching on whether you like it or not, and underfueling is sneaky and often not seen by the naked eyeWill this add to your “mental load” this spring?Yes and no. Links & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Does your gymnast really need to eat less when she’s injured?This is one of the most common and most damaging assumptions parents make during time off from the gym. In this episode, we break down gymnast nutrition needs during injury and why cutting food, especially carbohydrates, often does the opposite of what parents intend.When a gymnast is injured, her body isn’t “doing less.” It’s working overtime. And 99% of high level gymnasts have no business eating less during recovery. Under-fueling during injury slows repair and can turn a short recovery window into a long, frustrating setback. Or lead to re-injury sooner than later. We’ll talk about:Why injury is not the time to “clean up” or restrict foodHow under-fueling during injury increases time out of the gymThe critical role carbs play in repair and recoveryWhy eating less raises the risk of re-injury when training resumesHow to fuel strategically so your gymnast comes back stronger, not depletedIf your gymnast is injured or you want to prevent a slow, incomplete recovery in the future, this episode will help you rethink how nutrition supports healing and long-term performance.🎧 Listen now and learn more about your gymnast's needs during injury; how to fuel recovery the smart way.Links & ResourcesEpisode 135: How to Support Your Gymnast’s Nutrition When it’s a Rebuilding SeasonEpisode 20: 8 Truths About Injury Nutrition for the GymnastThe Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Gymnast parents have been joining me for a FREE weekly webinar each week of December:  the FUELED Comp Season Series. Each Tuesday this month at noon MT, I’m covering a key topic your gymnast needs to navigate competition season successfully.  So today let's talk about Competition Nutrition Strategies from Level 5-10 and Elite gymnasts With the 2026 competition season upon us, we're going to focus 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.Things you need to think about at every level of this sport:Lower Optionals: Random session times = tricky fueling plans, young bodies can't hang onto fuel as well as older gymnasts.Level 8s: Skills are more demanding, talent is no longer enough to get through the skills, mental blocks, and where we really start seeing the underfueling injuries.Level 9s: BIG skills, lot more unpredictability, long sessions due to uneven group sizes plus late session times, and long meet seasons if trying to make it to Westerns/Easterns.Level 10: Talented gymnasts who can truly optimize every aspect of their fueling, repair and recovery, how much farther can they push performance?Elites: Schedules and logistics, different times zones, looong warmups and competitions, often away from their parents for most of the day.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? Listen in to today's episode to dial in before season starts. Links & Resources   Episode 72: Fueled Gymnast Fall-How to keep your gymnast from imploding this competition season 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

Gymnast parents have been joining me for a FREE weekly webinar each week of December:  the FUELED Comp Season Series. Each Tuesday this month at noon MT, I’m covering a key topic your gymnast needs to navigate competition season successfully.  So let's talk about how every tenth matters...would your gymnast’s nutrition score an 8.0 or a 9.5+? Your gymnast SAYS she wants to do well this competition season...but does her nutrition really reflect her goals? Most gymnasts' fueling would score in the 8.0 range... they're "giving tenths away" by missing out on the right foods, in the right amounts, at the right times to help them perform their BEST Learn how your gymnast's nutrition score can go from that 8.0 to 9.5+ range when it comes to their fueling SO THAT they can reach their big goals + dreams this season (and for many after)I'm talking about some of the most-over-looked aspects of fueling that gymnasts miss that are like literally "giving away tenths" in their routines.And trust me, I'm a judge  (actually, I really am. Going on 17+ years and a Nationally rated/NCAA USA Gymnastics judge so I do know a thing or two about how nutrition can level up your gymnast's performance.If you want this to be the year your gymnast stops giving away tenths during her routines, this episode will show you what needs to change now. Before comp season chaos catches up. Links & Resources   Episode 72: Fueled Gymnast Fall-How to keep your gymnast from imploding this competition season 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

ICYMI… this week we launched our new, FREE, 4-week Zoom webinar: the FUELED Comp Season Series. Each Tuesday this month at noon MT, I’m covering a key topic your gymnast needs to navigate competition season successfully. First up: injuries, immune health, endurance/performance issues, and REDs during comp season.In this episode, we’re diving into the overlooked connection between why so many gymnasts struggle with injuries, illness, and performance decline right when it matters most and REDs (Relative Energy Deficiency in Sport). This episode is especially for parents who:Have a gymnast training 20–30 hours a week, ideally Level 5/6 through Level 10 and elite (male and female gymnasts welcome).Have a gymnast with big goals and big dreams—whether that’s D1 college gymnastics or elite—and know they need to stay healthy, strong, and progressing over the next several years.Have watched their gymnast deal with injuries during comp season, repeated illness, or frustrating endurance/strength/power issues that don’t match their work ethic.Want to prevent the performance-limiting issues that silently build in the background and eventually derail progress.Competitive season is a high-stress window for gymnasts—physically, mentally, and physiologically. When fueling isn’t adequate for the training load, this is often when REDs symptoms show up loud and clear:Never-ending fatigueDecreased strength or enduranceChronic or overuse injuriesPoor recoveryBack-to-back illnessesInconsistent performanceParents often assume these problems are “just part of season,” but they’re not. They’re warning signs.If you want this to be the year your gymnast stops falling apart mid-season, stops getting injured or sick right before big meets, and finally performs to their true ability, this episode will show you what needs to change now. Before comp season stress catches up. Links & Resources   Episode 150: When denial gets in the way of nutrition for gymnasts [Replay]Episode 04: Relative Energy Deficiency in Sport and GymnasticsThe Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

In this episode, we’re having an honest conversation about gymnast bodies, growth, and the persistent (and harmful) belief that adults can (or should) control how a gymnast develops.You cannot tell where a gymnast is in their growth trajectory just by looking at them or comparing them to their teammates. Growth is completely individual. It's shaped by genetics, prior growth patterns, and the adequacy of nutrition. And yet, the sport continues to act like height, weight, or body type determines success. Spoiler: it doesn’t. Sure, being extremely tall may make certain events more challenging. But what will definitely hurt a gymnast's success is career ending injuries due to REDS.  Can we just stop with adults making assumptions and “predictions” about gymnasts' bodies that often have no basis in science?What’s even more frustrating? It’s almost 2026, and we STILL have coaches telling parents not to “overfeed” their gymnasts out of fear they’ll get “too big.” Nearly every time we hear this, it’s coming from an elite coach claiming they “know” everything about gymnast growth and development. Meanwhile, the gymnasts receiving this advice are commonly underfueled, behind in growth, and nowhere near the trajectory needed for long-term success.Listen in to hear more about: Gymnast bodies need to grow in a way that’s right for them. And here’s what happens if you try to stop it.  Strategies for supporting gymnasts' nutrition and growthLinks & ResourcesEpisode 112: Is your “tiny gymnast” actually underfueled, or growing normally for them?Episode 157: Why your gymnast needs a pediatric/adolescent sports dietitianThe Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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

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 injuredStrategies for staying fueled during rest and rehab phasesWhen to modify (or not) their nutrition intakeLinks & ResourcesEpisode 176 – Fueled Gymnast Fall: Are so many gymnasts really underfueled?Episode 24: Using Nutrition to Optimize Injury Recovery for the GymnastThe Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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

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 GymnasticsEpisode 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

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 OCDDave Tilley and SHIFT Movement ScienceDr. Ian Crider The Gymnastics DocThe Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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 healthHow underfueling is actually a metabolic injury and needs to be addressed, just like any other injuryWhy 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 GymnastEpisode 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

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 nutritionIn this episode you'll hear about:  The #1 priority with fueling a level 9/10 gymnastThe 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 PoliceEpisode 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

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 quittingHow underfueling makes every obstacle feel biggerWhy fueling right can change how your gymnast feels about the sport Links & Resources  Episode 113: The 5 Stages of Underfueling – Gymnast EditionEpisode 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

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 gymnastWhat labs (bloodwork) and tests we are most interested inFlashy 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

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 coaching is 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 AuditsEpisode 164: Holding the Boundary Around Safety + Nutrition for your GymnastThe Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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 gymnastsLinks & Resources Episode 164: Holding the Boundary Around Safety + Nutrition for your GymnastEpisode 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

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

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 RDNWhy you should only hire a RDN to work with your gymnast on nutrition versus a personal trainer, health coach, "nutritionist", etc

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’sCommon reasons gymnasts don’t eat their lunch at schoolHow fueling at school can impact season performance Links & Resources  Episode 110: Navigating school lunch nutrition for your gymnastWhy Your Gymnast Won’t Reach their Off-Season GoalsThe Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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 nowWhy Your Gymnast Won’t Reach their Off-Season GoalsThe Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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 SummerWhy Your Gymnast Won’t Reach their Off-Season GoalsThe Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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

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 trainingThe 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 GymnasticsMEDICINE & SCIENCE IN SPORTS & EXERCISE research study Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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 campsThe low down on intracamp meals + snacks + hydrationLinks & 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  

In this episode, we’re diving into a hot topic that comes up all the time in conversations with parents and gymnasts: Should you allow your gymnast to drink an energy drink?It's tempting to reach for that quick boost—especially during long summer practices or exhausting meet weekends. But there are some serious concerns we need to talk about when it comes to the gymnast energy drink debate. And it doesn't help that your gymnast is seeing these trendy drinks promoted all over social media. We’ll talk about how energy drinks are often just a band-aid for a lack of real nutrition and recovery. And how a properly fueled gymnast shouldn’t need an energy drink to get through practice. If your gymnast is constantly feeling tired, sluggish, or struggling to finish workouts strong, there’s likely an underlying fueling problem. And that’s what we need to address.Tune in to learn how to better support your gymnast’s energy needs with real food, consistent fueling, and the right nutrition strategies for high-level performance. In this episode you'll learn about: How much caffeine is actually safe for children and adolescents (spoiler: it’s a lot lower than you might think)Why many energy drinks are loaded with additional ingredients—like taurine, guarana, and other stimulants—in amounts that aren’t even clearly labeledThe risks of relying on energy drinks as a quick fix for fatigue, and how they may be masking a deeper medical issue in some cases  Links & Resources    

Not all sports dietitians are created equal—especially when it comes to working with young, developing gymnasts. In this episode, I’m breaking down why your gymnast needs a pediatric/adolescent sports dietitian, not just any sports RD who’s used to fueling adult athletes. The nutritional needs of gymnasts are not the same as grown adults like college or professional athletes. Your gymnast is still growing, developing, and navigating puberty—all while training like an elite athlete. That’s a unique combination that deserves a specialized approach.As a parent, you want to work with someone who not only understands fueling for performance, but also knows how to support long-term health, hormonal development, injury prevention, and medical nuances like growth delays, allergies, or GI issues—all of which are way more common in this sport than most people realize. That’s what sets a pediatric/adolescent sports dietitian apart.We're doing all the sports nutrition things—helping with fueling before, during, and after practice and maximizing recovery. But there's so much more to layer onto that. We're also doing what's called medical nutrition therapy, making sure these gymnasts are growing and developing on time. In this episode you'll learn about: Why young gymnasts aren’t just “small adults” and can’t be treated as such nutritionally even if they're athletesThe difference between a general sports dietitian and a pediatric/adolescent sports dietitian and all the training requiredWhy nutrition for gymnasts must be individualized and age-appropriate and can't be generalized  Links & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 129: Why gymnast growth charts are so important to success in the sportEpisode 112: Is your “tiny gymnast” actually underfueled, or growing normally for them?Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Does every gymnast need LESS carbs (or food in general) on lighter training days or rest days?  This is a HOT topic in the gymnastics world and I have some thoughts👉🏻👉🏻👉🏻 Every gymnast needs a different amount of carbohydrate each day.  Every gymnast needs a different amount of total energy (food -> calories -> carbs, protein, fat) each day . But here's the kicker: HOW much they need will vary greatly with health and growth status, training hours/intensity, current performance, etc. So no, you can't crowd source this one by "asking around".  Almost EVERY gymnast training 25-30 hours/week has ZERO business eating less carbs or total food on a rest day (esp if they haven’t gone through puberty because of underfueling).   It’s an uphill battle trying to get enough nutrition in them each day while navigating the energetic cost of growth/development, 25-30 hours/week of training, repair, recovery, etc.  And MOST all of the gymnasts we work with training 20 hours/week are also not getting enough nutrition for what they’re doing— thus, they have zero business eating “less” on a rest day.   In this episode you'll learn about:  The unique needs and challenges in fueling young gymnastsThe ONLY gymnasts we have who might eat LESS on rest days or training days When to adjust nutrition for gymnasts  Links & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts "Is Your Gymnast Underfueled?" MasterclassThe Gymnast Summer Training Fueling FormulaConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Things are changing rapidly with NIL (Name, Image, Likeness) which has only made NCAA recruiting more competitive in the gymnastics world. Besides NIL, most gymnasts are trying to do NCAA gymnastics to get their education paid for (and if they're smart, they'll pursue a degree that means something and open doors). There are lots of ways to make good money, but getting a good education is a good place to start.A LOT of gymnasts and parents think they have all the time in the world to be in tip top shape for NCAA, but that is just not always the case. We find that a lot of gymnasts who are only 1-2 years out from June 15th are woefully unprepared for a variety of reasons. The biggest?·      A string of injuries tied back to unintentional underfueling that have gotten them off-track their skill/level trajectory.·      Performance that’s good but not great (due to fatigue going into training, early fatigue during training, poor recovery, etc)·      Mineral depletion and undetected iron deficiency/recycling issues--- burnout, poor endurance, periods/PMS, etc ·      Not focusing enough on gymnastics—all the big name gymnasts who are making money with NIL were good gymnasts BEFORE they become influencers, not the other way around. Links & Resources: The Balanced Gymnast® Program for level 5-10 female gymnasts Secret Podcast (Episode about Recruiting + Nutrition Timeline)Episode 87: The Magic that Happens When Nutrition “Clicks” for your Gymnast [Gymnast INTERVIEW]Episode 74: Know Better, Do Better [PARENT INTERVIEW]Episode 108: How much does it cost to keep a Level 10 gymnast happy + healthy?Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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 8/6 and spots are limited, so don't miss out! Apply for TBG® Program here: https://christinaandersonrdn.com/program

Hey there, gymnastics parents and dedicated gymnasts! Today we’re diving into a super important (and often overlooked) topic—the most common fueling mistakes gymnasts make during the summer months.Summer is supposed to feel like a break, right? But for competitive gymnasts, it’s go time in a different way. Off-season training might mean no competitions, but the grind doesn’t stop. We’re talking upgrades, strength cycles, conditioning, and building that rock-solid endurance needed for a strong pre-season to set them up well for competition season.But here’s what I see every summer… gymnasts and their parents are burned out from the school year. There’s less structure, more travel, and everyone’s schedule is up in the air. And that usually means nutrition takes a backseat—which is a HUGE mistake.👯‍♀️ Whether you're traveling, sleeping in, or just trying to breathe post-school year, your gymnast’s body is still working hard. Let’s make sure it’s fueled like it should be. In this episode you'll learn about:  Why summer fueling matters just as much as during competition seasonThe top 5 fueling mistakes gymnasts and their parents make during summer How to keep energy levels, recovery, and strength gains on track during this critical time of year  Links & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 153: Fueling vs. Snacking: What Every Gymnast (and Parent) Needs to Know"Is Your Gymnast Underfueled?" MasterclassConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

When it comes to performance, energy, and recovery, what your gymnast eats matters—but just as important is why and how they eat it. In today’s episode, Christina Anderson, MS, RDN, CSSD—sports dietitian and founder of The Balanced Gymnast® Program—dives into the critical differences between fueling vs. snacking for gymnasts.You’ll learn why not all food choices are created equal in a high-performance sport like gymnastics. While snacks can be fun and convenient, they often lack the strategic nutrients and timing needed to truly support a gymnast's training demands. That’s where fueling comes in. Intentional, balanced nutrition that powers workouts, supports recovery, and prevents burnout.Whether you're a parent trying to figure out what to pack for practice or a gymnast who’s tired of feeling drained mid-workout, this episode breaks it all down. In this episode you'll learn about:  Understanding fueling vs snacking for gymnasts - and yes there is a differenceCommon fueling mistakes that lead to fatigue, poor recovery, or underperformanceDebunking Nutrition Myths: Goldfish, Sports Drinks, and Fruit Snacks oh my  Links & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts There are BIG differences between “fueling” versus “snacking"Is Your Gymnast Underfueled?" MasterclassConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com