Most gymnasts and parents who work with us say that they wished they’d started earlier.   

They wish they’d found us years ago, as they have connected the dots between nutrition, performance, and recovery and realized this was the missing piece from their gymnast’s success. 

If you've been following along with our five-part recovery series, in today's part 5, Gymnast Nutrition & Recovery in the Off Season- Nutrition Can't Wait Until Next Season, I'll be discussing the most common reasons gymnasts and parents put off learning to really use nutrition to leverage their performance and longevity in the sport.  

Why? Because it’s really easy to think that you don’t need nutrition, when you actually do. I say that with so much love, but when nutrition is the foundation of everything your gymnast does in and out of the gym…it can’t wait any longer. 

Learning how to fuel your gymnast can literally change the trajectory of their career, which could be the difference between an elite career or not, getting that NCAA scholarship or spot, or not, and just overall saving a ton of time, money, and heartache from nutrition-related struggles and setbacks. 

In Part 5  of our Gymnast Nutrition & Recovery in the Off-Season series, we're addressing the 5 most common reasons parents put off investing in their gymnast’s nutrition and what to do about it. Listen in! 

In this episode you'll hear: 

• Why working on nutrition is a crucial part of your gymnast's path, no matter what age or level 
• The top 5 reasons why parents hesitate to invest in nutrition for their gymnasts
• How to overcome these 5 reasons with your gymnasts

 Links & Resources 

• The Balanced Gymnast®  Program for level 5-10 female gymnasts 
• Podcast Episode 31: Investing in Your Gymnast's Nutrition for Sport & Life
• Team Talk Series inquiries for coaches and owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or [email protected]  

Is your gymnast's environment conducive to appropriate fueling for the physical and mental toll this sport requires?

If you've been following along with our five-part recovery series, in today's part 4, Gymnast Nutrition & Recovery in the Off Season- Gymnastics Culture , I'll be discussing a topic I know is both tough and sensitive. 

The culture of your gymnast's club plays a major role in them achieving their big goals and dreams while maintaining their health and longevity in the sport. If your gymnast is going to make it as far as they can, we must prioritize fueling, recovery, and ultimately their relationship with food and body. 

Is their gym culture supporting their nutrition and prioritizing their health? Today I'm sharing my professional opinion and advice on what you as a parent need to be looking for in regard to fueling and how issues around food and body are handled. 

In Part 4  of our Gymnast Nutrition & Recovery in the Off-Season series, we're focusing on what helps create a club environment that supports your gymnast in reaching their big goals and dreams. Listen in! 

In this episode you'll hear: 

•  Gymnastics culture red flags to watch out for around nutrition, body comments, and mindsets toward fueling 
• How to provide education and support if at a gym without red flags, but not necessarily prioritizing or up to date on performance nutrition research
• What an optimal and conducive to fueling club looks likes and how they operate

 Links & Resources 

• The Balanced Gymnast®  Program for level 5-10 female gymnasts 
• Podcast Episode 39: Creating a Pro-Fueling Culture in Gymnastics
• Team Talk Series inquiries for coaches and owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or [email protected]  

Does your house have a supplement "graveyard"?

I'm talking about where all the random supplements you've purchased over the years in hopes of giving your gymnast that extra edge go to die.
 
I hope you've been enjoying our brand new 5-part series, Gymnast Nutrition & Recovery in the Off-Season.  In today's part 3, "Spring Cleaning (labs supplements, etc)", I'm discussing the good, the bad, and the ugly when it comes to supplementing with the latest and the greatest. 

First, let me say, it's not your fault for believing these supplements are the key to performance success. The supplement and diet industry do a phenomenal job of convincing people they need extra this or more of that. I see so many gymnasts on a lot of random supplements at doses their parents are guessing at.  It's not unusual for parents to have heard something is "good" or "recommended" but don't quite know how to use it or dose it. Or there are so many options out there, they don't know which one/version to even get. 

Supplements, while available over the counter, can be harmful. You should never be blindly dosing your gymnasts. There's a reason I stress we must test and not guess. At best, you're flushing your hard-earned dollars down the drain on things they don't know or that don't work. At worst, supplements can work against each other, or side effects or toxicity can occur. 

In Part 3  of our Gymnast Nutrition & Recovery in the Off-Season series, we're focusing on "spring cleaning" the supplements our gymnasts are taking. Listen in! 

In this episode you'll hear: 

• Why a "food first" approach is the best and most successful approach to ensuring your gymnast is getting what she needs. 
• Why we have to thoroughly examine EVERYTHING your gymnast is taking and triple-check dosages.
• Common misconceptions about what supplements actually do

 Links & Resources 

• The Balanced Gymnast®  Program for level 5-10 female gymnasts 
• Podcast Episode 32: What foods can gymnasts eat to "boost" their immune system and Episode 31: Investing in your gymnast's nutrition for sport & life
• Team Talk Series inquiries for coaches and owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or [email protected]  

 Is your gymnast doing anything different this off-season with their nutrition or recovery?

You know what they say about doing the same thing over and over again…and expecting a different result.

Make this off-season different than the previous ones. Take the time to really investigate the injuries, fatigue, and the "why" behind unmet performance potential.

And our brand new 5-part series, Gymnast Nutrition & Recovery in the Off-Season can help your gymnast level up her nutrition and crush their goals this off-season!

In today's part 2, "What to ask their doctor", I'm discussing why it is vital to regularly check in with your gymnast's pediatrician. Adolescent bodies are complex; they are not just mini-adults. 

Even if your gymnast "seems" fine, there are a multitude of reasons your gymnast should have yearly visits with their doctor. Too often I've seen parents and gymnasts wait until something is REALLY wrong and then there is so much work to undo what could have been caught sooner.  Or there's no baseline to compare to, so valuable time is wasted trying to figure out what exactly is the issue.

In Part 2  of our Gymnast Nutrition & Recovery in the Off-Season series, we're focusing on what to ask your gymnast's doctor before they get too far into the off-season. Listen in! 

In this episode you'll hear: 

• Why growth charts and development must be checked yearly
• What to ask your doctor to check for in "common" gymnast complaints regarding fatigue, dizziness, mood, focus, struggling to sleep, etc
• How to address poorly healing injuries or misdiagnosed injuries with the proper support

 Links & Resources 

• The Balanced Gymnast®  Program for level 5-10 female gymnasts 
• 5 Ways to Level up Nutrition for Gymnastics Off-Season Training
• Team Talk Series inquiries for coaches and owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or [email protected]  

Do you ever feel like the gymnastics competitive season and off-season just run together and like it's impossible to catch a breath!?

I'm super excited to share the first episode of our brand new 5-part series, Gymnast Nutrition & Recovery in the Off-Season to help your gymnast level up her nutrition and crush their goals this off-season!

In today's part 1, "Look back to move ahead", I'm discussing the benefits of really taking a hard look at this past competition season. Think back to see what worked...and what didn't. Before your gymnast starts working longer summer hours and upgrades, let's address how they did regarding performance, injuries, growth and development etc. 

It's crucial to address gymnast nutrition and recovery in the off-season. Gymnastics doesn't have a true "off-season" like some other sports. But things can feel so hectic and stressful during competition season we often push important issues off to the side to "deal" with later. 

In Part 1 of our Gymnast Nutrition & Recovery in the Off-Season series, we're focusing on looking back in order to move ahead. Listen in! 

In this episode you'll hear: 

• The benefits of looking back over the season and taking stock of where your gymnast is starting this off-season
• My list of the most important issues to address and answer before moving forward
• Simple approaches to use to improve between now and next competition season that will help support your gymnast reach their full potential

 Links & Resources 

• The Balanced Gymnast®  Program for level 5-10 female gymnasts 
• Episode #36: Gymnast Nutrition and ADHD
• Team Talk Series inquiries for coaches and owners
• Connect with Christina on Instagram @the.gymnast.nutritionist or [email protected]  

Does your gym have a pro-fueling culture? What does that even look like? Are gymnastics clubs responsible for providing nutrition education to their gymnasts? Should the coaches or owners be the ones teaching gymnasts about nutrition or should they bring in an expert? Or should the topic be avoided completely and parents and athletes seek out information and support on their own?

I believe there are plenty of things coaches can say and do regarding nutrition to help their gymnasts. Positive statements that focus on adequacy are always welcomed. It's when the advice gets "prescriptive" (the coach offers to write a meal plan) or focused on body comments (negative OR positive) that the waters get a little murky. 

This is when bringing in an expert can be so clutch. When coaches and owners understand the value and importance of bringing in a qualified expert, they enhance what they're already doing in the gym. A pro-fueling culture for your gymnasts will make them more coachable, more resilient, and repair and recover better. 

Coaches are so influential. They are one of the most important adults in a gymnast's life. The club where these athletes train is also an influential environment. With them spending 20+ hours a week within those walls, we want to do everything in our power to ensure it's a pro-fueling culture for our gymnasts. 

In this episode you'll hear: 

• What the coach's scope of practice is when it comes to fueling and nutrition education for gymnasts  
• How to support gymnasts' nutrition as a coach or owner without crossing lines, boundaries, or SafeSport.
• What happens when you lift and elevate a pro-fueling culture in gymnastics and take a well-rounded approach in your gym. 

 Links & Resources 

• Team Talk Series inquiries for coaches and owners
• The Balanced Gymnast®  Program for level 5-10 female gymnasts 
• Blog: How Coaches Can Talk to Their Gymnasts About Nutrition 
• Connect with Christina on Instagram @the.gymnast.nutritionist or [email protected]  

We're in the thick of postseason and you're probably wondering how to help your gymnast get the edge and improve performance between now and Nationals. 

It's a long and grueling season for most high-level gymnasts. And with eyes on the prize of qualifying and ultimately placing at Nationals, everyone is working hard in the gym. But what's the best piece of advice right now to move the needle in the right direction for your gymnast? In terms of nutritional help and the recovery piece of the puzzle, I can share these 5 things that can help your gymnast's performance between now and Nationals. 

While less than 2 months may not seem like much time, you would be amazed and surprised by what you can really accomplish between now and then. Listen to find out how to help your gymnast improve performance between now and Nationals.

In this episode you'll hear: 

•  The NUMBER ONE thing your gymnast MUST do every day to improve performance between now and Nationals.  
• How to distinguish between "normal" tired vs tired due to underfuleing
• The advanced strategies that must be prioritized plus the benefit of having a plan in place ahead of traveling and competing. 

 Links & Resources 

•  Check out The Balanced Gymnast Blog® for ongoing education 
• The Balanced Gymnast Program®   for level 5-10 female gymnasts 
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Team Talk Series inquiries for coaches and owners 

As a parent, how do you support your gymnast's nutrition...when they don't want it?

We get a lot of parents reaching out, asking questions, and wanting to work with us. But they say they can't because they can't get their gymnast on board with nutrition counseling. 

It's a touchy subject since you obviously want to respect their feelings and emotions. But at the same time, at this level of sport, when we're talking about underfueling, adequacy, and injuries...it becomes a safety concern and a barrier to continuing in the sport. 

Working with gymnasts is unlike any other sport; mentally, physically, and emotionally. You really have to be knowledgeable and have an understanding of gymnastics (whether as a PT, MD, or Dietitian) to successfully work with these athletes. 

Gymnasts often need coaxing and convincing from their parents to support their nutrition. Even if they are resistant at first, when they see and feel themselves performing and feeling better, gymnasts tend to "buy-in" to the nutrition support coming from their parents. 

Ultimately, nutrition is something that has to work for your gymnast. Something she can enjoy and do day in and day out. Our approach to fueling your gymnast will feel like a breath of fresh air; it's realistic AND sustainable. 


In this episode you'll hear: 

• What happens when parents allow gymnasts to make all the decisions about nutrition vs when parents step-in
• The dangers of just doing what your gymnast wants when it comes to nutrition in this sport. 
• The most common reasons your gymnast doesn't want to work on their nutrition and how to overcome them. 

 Links & Resources 

• Blog: 5 Gymnast Fueling Mistakes Parents Made in 2022 
• The Balanced Gymnast Program®   for level 5-10 female gymnasts 
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts 

Does your gymnast have ADHD and struggle with nutrition?  If so, you’re not alone.

A lot of gymnasts are already underfueled or have low-energy availability. Those with ADHD who are on medications that lower the appetite are at risk of what’s called RED-S or underfueling. 

Nutrition is essential for gymnasts to grow, develop, learn, and perform well. Many gymnasts with ADHD struggle to get enough nutrition due to medication side effects, busy school and training schedules, and often picky eating thrown in the mix.

Fueling the gymnast with ADHD and navigating appetite-suppressing medications is a challenge. Listen in to hear how to ensure your gymnast is getting the proper fueling they need. 

In this episode you'll hear: 

• What is the appetite medication cycle and how its effecting fueling your gymnast
• The challenges and struggles of being on medication and being a high-level gymnast
• Specific deficiencies to be aware of with ADHD and why you should always "test and not guess"

 Links & Resources 

• Blog: Gymnasts and ADHD: What you must know about nutrition 
• The Balanced Gymnast Program  for level 5-10 female gymnasts 
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts 

Plant-based diets have become quite popular in recent years. While they mainly used to only be followed for ethical or medical reasons, we find many gymnasts these days adhering to a plant-based diet because they think it's "healthier" or "cleaner". 

I'll be the first one to say we can probably all use a little more fruits and veggies in our daily lives. But the bottom line is these plant-based diets don't necessarily guarantee health, particularly for gymnasts. You can be plant-based and under-fuel OR over-fuel. You can miss out on important macro-nutrients or it may be an unsustainable diet because of pickiness, preferences, or access to enough variety/nutrients.  

And unfortunately, social media plays a huge part in convincing gymnasts that there is a "perfect" diet for them to follow. It's the "eat like me, look like me" culture that permeates their feed while scrolling. When realistically, we don't see anything going on when the camera is turned off and the perfect poses aren't posted. 

In answer to the question, "what's the best diet for a high-level performance athlete", we take an "all foods fit" to nutrition approach. It is absolutely possible to be plant-based and a high-level gymnast and flourish. Because ultimately adequacy matters most. 

In this episode you'll hear: 

• The main struggles and concerns for athletes that are following a plant-based diet; what issues to be aware of and on the lookout for with following very specific, elimination, or specialized diets
• What are plant-based diets and when the motivation to follow one can be a red flag
• How to best support your plant-based athlete to ensure adequate fueling. 

 Links & Resources 

• VIP Nutrition Coaching Program, for level 5-10 female gymnasts 
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts