ICYMI… this week we launched our new, FREE, 4-week Zoom webinar: the FUELED Comp Season Series. Each Thursday 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 fatigue
• Decreased strength or endurance
• Chronic or overuse injuries
• Poor recovery
• Back-to-back illnesses
• Inconsistent performance

Parents 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 Gymnastics
• The 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 growth

Links & Resources

• Episode 112: Is your “tiny gymnast” actually underfueled, or growing normally for them?
• Episode 157: Why your gymnast needs a pediatric/adolescent sports dietitian
• 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, 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 injured
• Strategies for staying fueled during rest and rehab phases
• When to modify (or not) their nutrition intake

Links & Resources

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

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

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

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

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

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

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

 In this episode you'll hear about:   

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

 Links & Resources  

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

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

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

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

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

In this episode you'll hear about:

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

 Links & Resources  

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

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

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

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

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

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

In this episode you'll hear about:  

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

 Links & Resources  

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

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

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

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

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

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

In this episode you'll hear about:  

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

 Links & Resources  

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