The Gymnast Nutritionist® Podcast

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.

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.comWant to help your gymnast CRUSH it with summer upgrades!? Come join us inside the FUELED: Upgrade Season Nutrition 2-Day Bootcamp happening June 1st & 2nd. This is for female level 4/5-10/elite gymnast + parents. Learn more here

Hey friends, Christina here — your go-to gymnast nutritionist. Today, we're diving into a super important topic that I talk about all the time with gymnasts, parents, and even coaches and healthcare providers: myths about gymnast growth + development.There are still so many fears and misunderstandings floating around when it comes to how growth, puberty, and performance intersect in our sport. And let me tell you — those fears can be loud. But they're not based in science, and they're not helping our athletes. Every athlete has a genetic timeline for puberty, and trying to delay that process through chronic under-fueling or excessive training does real damage. Bone density, heart health, fertility — all of it suffers. Puberty isn't the end of a gymnastics career — it's part of the journey. It's the foundation for long-term performance, health, and success. Let's stop fearing it. Let's start supporting gymnasts through every stage of their development with adequate fueling, realistic expectations, and evidence-based guidance. Strong, confident, and powerful after puberty? YES.So, let's break down the top 5 myths about gymnastics growth I hear over and over. In this episode you'll learn about: Understanding menstrual health in gymnastsAre gymnasts at a higher risk for injury during growth spurts?The impact of puberty on gymnast performance long term  Links & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 112: Is your “tiny gymnast” actually underfueled, or growing normally for them?Episode 51: No Period, No Problem for the Gymnast? Not QuiteConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.comWant to help your gymnast CRUSH it with summer upgrades!? Come join us inside the FUELED: Upgrade Season Nutrition 2-Day Bootcamp happening June 1st & 2nd. This is for female level 4/5-10/elite gymnast + parents. Learn more here

The season is finally over—and let's be real, everyone's exhausted. Gymnasts are sore, parents are tired, and coaches are running on fumes. Maybe you're not ready to even thing about nutrition and summer training for your gymnast. But here's the thing… summer training is short.  Most gymnasts only have 14–16 weeks before pre-season ramps up again, and what happens now sets the tone for the entire next year.  In this episode, we're talking all about nutrition and summer training for gymnasts—how to balance recovery with rebuilding strength, how to fuel for upgrades, and what gymnasts really need to focus on to come back stronger (without running themselves into the ground). This isn't about doing more. It's about doing the right things—at the right time—with the right fuel. Whether your gymnast is aiming for new upgrades or just trying to bounce back stronger, summer is the season to refocus and rebuild—not coast.This one is for you. If you're asking "What now?" after season

In this episode of our Coaches Series, we're diving into a topic that sparks a lot of debate in the gym: snack breaks vs. performance fueling. Should gymnasts have snack breaks during practice? What's the difference between snacking and fueling? And what responsibility does a coach have in ensuring their athletes are fueled and ready to perform at each rotation?We explore how nutrition strategies can vary dramatically between gyms, but the goal remains the same—helping gymnasts show up at every event ready to give their best. This episode unpacks the key distinctions between snacking and intentional fueling. And why that matters for long practices and high-intensity training environments. Coaches want the best for their athletes. And if those gymnasts are training for 3+ hours, snack breaks, aka, fueling, need to be part of the gameplan. Listen in to today's episode to learn more about: The critical difference between snacking and fuelingWhy “fueling for the work required” is more than just a catchy phraseReal-world examples of how different gyms approach mid-practice fueling (the good, the bad, and the ugly) Links & Resources     The Balanced Gymnast® Program for level 5-10 female gymnasts Top 10 Gymnastics Nutrition MythsNew Free Masterclass TrainingConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

What's appropriate when it comes to coaches trying to help gymnasts with their nutrition?There is a lot to unpack here, including thoughts from both school's of thought when it comes to this subject. Often coaches feel like they have to be everything for their gymnasts, or, parents expect them to know everything even when it's outside their scope of practice. In this episode, we dive into one of the more delicate aspects of coaching: supporting gymnast nutrition. While performance and recovery are tightly linked to how athletes fuel their bodies, the role of a coach in this area requires intentionality, empathy, and clear boundaries. Hopefully you find this a thoughtful, helpful episode which includes what's appropriate and what's not when it comes to coaches giving nutrition advice, making comments about gymnast bodies, etc. Coaches play a powerful role in shaping how gymnasts think about food, performance, and their bodies. With the right approach, you can create a supportive environment that promotes health, strength, and confidence — without crossing into territory outside of your scope.Listen in to today's episode to learn more about: The different options coaches have when it comes to addressing their gymnasts' nutritionWhat's appropriate and what's not in discussing nutrition (you might be surprised)Nutrition is a huge part of athletic performance — but when it comes to young athletes, it's a topic that must be approached with extra careLinks & Resources   The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 04: Relative Energy Deficiency in Sport and GymnasticsNew Free Masterclass Training- Is your gymnast underfueled?Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Over the past few years, I've had the privilege of connecting with countless gyms, coaches, owners, and booster clubs through our Team Talk series. The interest and support have been incredible, and we're grateful for the opportunity to be part of your teams' journeys. Along the way, we've made some key discoveries. About what truly resonates, what creates lasting impact, and where we can do better. Through the development of the TBG® Program and how we support our clients now, we've learned how to create the most successful environment for our gymnasts to reach peak performance and longevity in the sport. With that in mind, we're excited to share that the Team Talk series is evolving in a big way. We've reimagined the experience to make it more intentional, engaging, and aligned with what teams and gymnasts really need right now for health and performance.In this episode you'll hear about how we're revisioning Team Talks and what that looks like moving forward. Listen in to today's episode to learn more about: The challenges with team talk lectures and engagementWhy building awareness is crucial to parent and gymnast buy inHow we will be working with gyms moving forward  Links & Resources     The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 04: Relative Energy Deficiency in Sport and Gymnastics Episode 119: Spilling the Tea with Gymnast Parents who went All In with NutritionConnect 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

If you've been following me on Instagram or tuning into my podcast lately, you've probably heard me talk about HTMA testing and how it's transforming the way we support gymnasts. But what exactly is HTMA, and why should you care?Hair Tissue Mineral Analysis (HTMA) is a powerful tool that measures mineral levels in the body by analyzing a small sample of hair. This test provides a long-term view of how minerals are being utilized, stored, and excreted—offering insights that traditional bloodwork often misses So many of the gymnasts we work with are underfueled (or have been) AND depleted in the major minerals involved in proper energy production, hormone regulation, and stress resilience. Most upper level competitive gymnasts have been training 20-30 hours a week for 5-10+ years and underfueling which puts them in a precarious spot and can lead to a lot of health issues that are not just coincidence.If you want to learn more or do HTMA testing with your gymnast, this is something available to our 1:1 clients inside The Balanced Gymnast® Program.Learn more here about HTMA and gymnasts

Working with pediatric/adolescent athletes is VERY different than working with professional athletes or the general population adults. Child and adolescent gymnasts train as much as professional athletes (20-30 hours/week) and yet their bodies, their physiology, their psyche is vastly different. Something that really troubles me is the lack of awareness around underfueling, poor growth, and injuries. If I were a sports medicine doctor or orthopedic doctor/surgeon, the VERY first thing I'd want to know when a gymnast sets foot in my office is1. Are they growing in a way that's right for them2. Are they getting ENOUGH nutrition to support normal growth/development and healing3. Are they getting ENOUGH micronutrients to signal all the vitamins/minerals where they need to go in the body. When I worked in Pediatric Endocrinology, the growth/hormone/metabolism specialists, one of the most important parts of the doctors workup was the dietitians nutrition valuation. When they'd get a kid referred for poor growth on ADHD meds—first question, are they eating enough?When they get a child with celiac who still isn't growing well after going GF…are they getting enough?When they have an infant not growing properly weight or length-wise…are they eating enough and ABLE to eat enough?Links & 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

Hopefully this is never something you encounter as a gymnastics parent. But, it's 2025 and we're STILL having issues with coaches making inappropriate comments about gymnast's weight, body, etc. There are some INCREDIBLE coaches out there who never say a thing and truly understand that the journey through adolescence for the female body is a wild ride. They know how to coach athletes through the growth spurts, body change, etc. And yet, in the minority, we have coaches who I want to believe mean well. But, they are misguided in their thoughts + beliefs around weight gain, body change, and the gymnast body. Today's episode should serve as a guide on how to navigate these tough conversations in a way that helps reduce harm to your gymnast. It only takes one comment to spark a lifelong eating disorder, so this is something we have to take very seriously to protect our gymnasts. Links & 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

If you are a gymnastics coach, health care provider, parent, etc today's podcast is crucial because I'm talking about a question that runs rampant in our sport. Specifically, how do we prevent disordered eating in gymnastics?Unfortunately, there are still WAY too many out there with outdated (and false) ideologies and beliefs about food + nutrition. And these incorrect teachings are perpetuated in too many gyms around the world. These beliefs, which translate to comments, statements, and advice are often rooted in disordered eating, misinformation, and personal body image issues.The #1 thing missing? Education and awareness. And that's why today's episode about how to prevent disordered eating in gymnastics is a MUST LISTEN for every adult working or participating in the sport. Listen in to hear more about: How detrimental it is to have a good vs bad mentality when it comes to foodThe body comments and expectations around puberty need a hard stop and here's whyParents being proactive about their gymnast's energy needs and actually closing the recovery gapLinks & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 04: Relative Energy Deficiency in Sport and GymnasticsEpisode 62: When trying to get your gymnast to eat "healthy" backfiresConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

When it comes to fueling your gymnast, is there an advantage based on what type of school they attend?Here at The Balanced Gymnast Nutritionist, we have clients from all walks of school life: private, public, hybrid, homeschool, you name it. And we have seen the advantages and disadvantages each situation can present. In an ideal world, your gymnast would be waking up at the same time every morning (after 9 hours of sleep of course), eating breakfast, having a mid morning snack, lunch, preworkout snack, and ending with dinner at a decent hour. And nothing would interfere with that schedule (bathroom hall passes, peer influences, packing food etc). Reality looks different. Late morning start times can affect getting enough fuel throughout the day, and late nights can mean consuming the majority of their calories at the end of the day. Not wanting to eat lunch because none of their peers do. Or just the sheer hectic schedule of trying to get it all done and pushing fueling to the back burner. So is there an ideal school situation when it comes to fueling your gymnast? Listen in to hear more about: Public and Private school benefits and challengesHybrid and Homeschool pros and consNutrition needs and performance in gymnasts Links & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 111: The role nutrition plays in your gymnast's sleep this school yearEpisode 110: Navigating school lunch nutrition for your 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:

It's a significant topic in sports nutrition, particularly for endurance athletes, so today's podcast episode is all about understanding iron deficiency in gymnasts. In the sports nutrition world we're super keen on screening for iron deficiency and/or iron deficiency anemia, because we know this can have major detrimental impacts on performance in all athletes.  Most coaches, parents and athletes have an understanding of why iron is important in regards to endurance, stamina, power etc. But.... what the majority are missing is that its not as simple as "is she anemic or not"I've spent the last 5 years, working exclusively with gymnasts, and as a team we've learned just how complex the iron piece is. And what became increasing clear is that sometimes when supplementing iron isn't effective, those gymnast most likely had more of an iron recycling/mobilization problem. But what does that mean?Listen in to hear more about: Different types of iron issues; the spectrum of anemia The two distinct types of gymnast "iron deficiency" we see and why it takes different approaches when it comes to "fixing" it The top six things we've learned about iron, labs, endurance and what it means for your gymnast Links & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts Instagram PostEpisode 8: Gymnast Nutrition + EnduranceConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

I hear it from parents all the time. They KNOW their gymnast isn't fueling enough for their training...BUT they worry if they bring up nutrition, they'll either give their gymnast a complex OR it'll just turn into another battle. And they just can't deal with one more thing. I totally get that it's a sensitive topic. Parents worry that if they bring up nutrition that it will cause problems with either the gymnast's relationship with food in their body...or it will cause relationship issues between the gymnast and the parent. But, fueling for the work required is not just an abstract concept that can be avoided because it's uncomfortable. It is the foundation of having a healthy and happy gymnast who is reaching their full potential. Just like "you can't spend money you don't have", your gymnast cannot safely and productively train on an empty tank. If you worry that working on nutrition might give your gymnast a "complex" then today's episode is a MUST listen. In this episode you'll hear about:  Why the language we use around food is so importantUnderstanding fueling for gymnastics vs. "eating healthfully"If there are big emotions around being told to fuel adequately, there's usually something else going on Links & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 120: What age does your gymnast need nutrition support?Episode 113: The 5 Stages of Underfueling- Gymnast EditionConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Meet season is in full swing and we're already seeing the same five mistakes gymnasts are making with their nutrition. I know competition season is already stressful enough with nerves, travel, weird session times etc. BUT too often I see gymnasts and their families IGNORE nutrition during season (except for the night before or day of) because of everything else going on. Unfortunately, this is why so many gymnasts get MORE burned out/injured as the season progresses. Why routine endurance gets WORSE a few meets in instead of better. But good news is these 5 mistakes your gymnast might be making with their nutrition are all fixable! Depends on how motivated they are and how badly they want it, but it is possible to correct these habits. If you want to do everything you can to help your gymnast be successful and healthy this season, then this episode is for you! Listen in to to hear the top 5 mistakes we're seeing gymnasts make with their nutrition in 2025 and how to avoid them. In this episode you'll hear about:  In day balance; is your gymnast skipping meals? It's having a bigger impact than you think Why it's absolutely vital to have a performance plan strategy for competitions AND practicesToxic messaging your gymnast is hearing and how it is affecting her nutritionLinks & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 110: Navigating school lunch nutrition for your gymnastEpisode 75: You vs You- Is your gymnast meeting her full potential?Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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. Links & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts What Can Happen When your Gymnast Goes All-IN with NutritionEpisode 124: [Fueled Gymnast Fall] How to keep your gymnast from imploding this competition seasonConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Did you watch a real-time implosion this weekend at one of your gymnast's first big meets this competition season?If so...You're not alone! :)Here are 4 questions for you and your gymnast to discuss and debrief this week so that they don't continue to struggle! Links & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

 Links & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.comJoin our NEW Competition Season Nutrition Clinic-- Jan 5 & 6th for female level 6-10/elite gymnasts + parents!

Episode 131-Episode- Dec 23-Team “no days off” and why this is keeping your gymnast stuck + struggling “No days off”? The fastest way to ruin your kids gymnast's 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.  And 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” Here are 3 things I want you to consider before you sign your gymnast up for those extra privates, strength & conditioning, etc (when you could be using those funds to learn how to actually fuel them).Growing, developing gymnasts aren't the same as mid-20 professional athletes. Does your gymnast really need more training, 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 "manager her weight" while injured or out of the gym?Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com  

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' fuelingGetting gymnast buy-in when it comes to leveraging nutritionWhat 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 injuredEpisode 113: The 5 Stages of Underfueling- Gymnast EditionConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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 monitoringWhy normal growth and development is one of the best protectors against setback and struggleNutrition'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

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 underWhy some gymnasts go through major growth during injury time off and why its necessaryThe 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 injuredEpisode 89: Why we focus on performance versus weight in gymnastsEpisode 20: 8 Truths About Injury Nutrition for the GymnastConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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 habitsNavigating celiac disease and other GI issues in young athletesAddressing 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 GymnastEpisode 93: Navigating Gymnast Nutrition and Picky EatingConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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 eatingIron deficiencyADHD challenge  Links & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 36: Gymnast Nutrition and ADHDEpisode 93: Navigating Gymnast Nutrition and Picky EatingGymnasts + Growth Charts Instagram PostConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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 gymWhy 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 GymnastEnter the Fueled Gymnast Fall Podcast GiveawayConnect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com 

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 thisHow 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 ImmunityEnter the Fueled Gymnast Fall Podcast GiveawayConnect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com  

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 enoughHow YOU talk about the holidays sweets in front of your gymnast is affecting themAre 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

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 potentialBeing a super great or "healthy" eater doesn't mean they're fueling for the work required at the upper levelsWhy 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

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 developmentNavigating 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, CBDTEpisode 29: NCAA Gymnastics Recruiting and Nutrition- The Need to Know with Jill HicksConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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 NutritionGymnasts + Growth Charts Instagram PostConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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! 

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 nutritionCommon barriers to nutrition supportThe 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 issuesEpisode 81: Force Feeding or Adequate Fueling?Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.comJoin our Pre-Season Gymnast Nutrition CHALLENGE for level 4/5-10 and elite gymnasts + parents on October 6-8th!

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 implicationsThe 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 GymnasticsEpisode 08: Gymnast Nutrition + EnduranceConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

I'm sharing the top 6 results you can expect to see when your gymnast fixes their fueling issues. 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 improveNutrition's role in immunityBetter skin health (huge one for self-conscious teens and preteens!)Menstrual health and nutrition linkReducing 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 GymnasticsConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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, etc3. 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 PlanningEpisode 04: Relative Energy Deficiency in Sport and GymnasticsConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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 is currently doing her PhD focused on FEMA 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 optimizedUnderstanding and addressing bone stress injuries and return to sportThe 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 GymnasticsConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com 

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 sportWhy stage 3 affects more than just gymnasticsIs 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 PostEpisode 04: Relative Energy Deficiency in Sport and GymnasticsConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com 

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 developmentFamily and genetic history impact on assessing a gymnast's growth patternsLong 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 gymnastConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

It's back to school time and that usually means more rigid schedules and more time away from home. Your gymnast's sleep and nutrition are typically the aspects most effected by this transition.Most start the year off fresh, swearing to do things differently than previous years. And then are overwhelmed and exhausted by all the things two months into the school year. One of the first things we sacrifice when there aren't enough hours in the day is sleep. But what does sleep have to do with your gymnast's nutrition? A lot, as sleep debt and underfueling can create a vicious cycle for your gymnast, leading to injuries or burnout. When your gymnast is already starting the school year in the red, sleep becomes even more important for repair and recovery.Listen in on today's episode as I'm discussing when lack of sleep during the school year becomes a barrier to your gymnast's nutrition. And what you can do to help them navigate the challenges to ensure proper fueling AND rest and recovery. In this episode you'll hear about: How much sleep high level athletes need each nightWhen lack of sleep becomes barrier to proper fueling My top 5 tips to making sure sleep doesn't interfere with your fueling plan this school year Links & Resources  The Balanced Gymnast® Program for level 5-10 female gymnasts Is Your Gymnast Getting Enough Sleep?Episode 52: The Gymnast Injury-Burnout Cycle and NutritionConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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 optionThe three main reasons I see parents and their gymnasts struggle with school lunchesNutrition 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 EatingEpisode 62: When trying to get your gymnast to eat "healthy" backfiresConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com 

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 nutrition. And in this episode, I'm breaking it all down and clearing some misinformation that was spread on social media re: bodies, nutrition, etc!Links & Resources The Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

How much does it cost to keep a level 10 gymnast happy + healthy, and competing in this sport? Gymnastics is expensive. No one needs to tell parents that. The costs add up quickly from the very beginning, but they sky rocket once your gymnast reaches those upper levels. And I think an honest convo in a sport where we're already spending money is crucial.Some of you listening to this have little gymnasts where there are no fancy comp leos to pay for yet, tuition isn't quote “that” expensive, and you aren't going to travel meets all across the US.  But others of you have optional and above level gymnasts and I don't have to tell you that the fees stack up quickly. And some of you are 100% bought in in terms of knowing your gymnast needs fueling support, but you can't get your significant other on board to spend money on one more thing. Listen in today as I'm breaking down all the costs in keeping a level 10 gymnast on the right track. And where nutrition fits in to play a role in helping their career.In this episode you'll hear about: What parents can expect to pay for a level 9/10 gymnast's competitive seasonHow investing nutrition can lower costs in other areas long termThe value nutrition plays long after they're done with the sport Links & Resources The Balanced Gymnast® Program for level 5-10 female gymnasts The convo no one wants to have about high-level gymnastics

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 beveragesUnderstanding the composition of sports drinks and their purposeSituations 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 GymnasticsEpisode 48: Do Gymnasts Need Snack Breaks?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  

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 gymnastHow to tell when additional help or 1:1 support is needed Links & Resources  Fueling the Growing Gymnast 1:1 ProgramBlog: How to Fuel the Young Competitive GymnastEpisode 74: Know Better, Do Better [PARENT INTERVIEW]Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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 eatingWhat foundation needs to be in place before utilizing the advanced nutrition strategiesBest 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" backfiresEpisode 10: Do Gymnasts Need to “Eat Clean” to be Successful?There are BIG differences between “fueling” versus “snacking” IG postConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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 DentistryConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com