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% subjective

This 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 training

Links & Resources    

• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• Episode 04: Relative Energy Deficiency in Sport and Gymnastics
• Connect 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 symptoms

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

 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 energy
• Gets full quickly but isn’t meeting fueling needs
• Relies heavily on protein products or fiber-boosted foods
• Has 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 consistency

Here’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 nutrition
• Underfueling and the fight-or-flight response
• The 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 Nerves
• What 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 competition
• What are the safety concerns around competing when not properly fueled
• Proactive strategies to help your gymnast 

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• Episode 22: Fueling the Gymnast to Beat Competition Nerves
• What 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 & Resources

• Episode 77: Gymnast Nervous Stomach and Competition Nutrition
• The Ultimate Guide to Gymnastics Competition Season Nutrition
• The 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 workouts

Other 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 changes

Time is marching on whether you like it or not, and underfueling is sneaky and often not seen by the naked eye

Will 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