Competition season has begun! Whether it's mock or in-house meets, or real competitions, gymnasts are testing the waters and seeing how their summer and preseason training is paying off. 

When it comes to nutrition, it's essential to take a proactive rather than reactive approach. Especially during season. We have to remember to keep the long game in mind and make sure what we're doing right now is paving the foundation for where our athletes want to be in March, April, or May.

Is your gymnast making one of these 4 mistakes when it comes to fueling during this competition season?

In this episode, you'll learn:

• Exactly what's at stake when your gymnast skips breakfast
• Why "slimming down" for season will backfire when it comes to scores
• When to implement the advanced strategies of nutrition for that last 2-3%
• What your gymnast could be doing with their nutrition RIGHT NOW to get where they want to be this season

Link & Resources

• The Top 5 Do’s and Don’ts of Gymnast Nutrition
• VIP Nutrition Coaching Program Now Enrolling 
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

"How should my gymnast adjust their nutrition when injured"?

It's a question I frequently get from parents who are already overwhelmed with the stress of an injured gymnast who is out of the gym. But the real question we should be asking is if the gymnast has been eating enough to fuel their body to support growth, repair, and adaptation to training all along...

Injuries are stressful and seem to happen during crucial times of training, competing, or recruiting. Bottom line, a gymnast needs to implement some kind of recovery nutrition plan to make their come back as successful and as quick as possible. 

In this episode, you'll learn:

• The different categories of injuries and how nutrition plays a part in all
• Why we should address injuries from a holistic perspective and not compartmentalize our experts
• How to set a gymnast up for a faster recovery and return to sport, plus potentially preventing injury from reoccurring

Link & Resources

• Podcast: Episode 21: Should Gymnasts Eat Less on Rest Days? 
• VIP Nutrition Coaching Program Now Enrolling 
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

Today we have a very special guest on the podcast!  Dave Tilley, DPT, SCS, CEO of Shift Movement Science, Sports Physical Therapist, and Strength and Gymnastics Coach joins me in discussing some heavy-hitting topics for your gymnast.

In this episode, we take a deep dive into all things gymnast nutrition plus puberty, body change, and what they mean for performance.  We also discuss the connection between power and performance and discuss how the research proves that increased strength translates to more power, better endurance, and improved bone strength which are all essential for the post-pubescent gymnast. 

This is no longer a “little girls' sport” and it’s about training smarter, not harder. Your gymnast’s potential for speed and strength is NOT what it was at 8-12 years old. 

In this episode, you'll learn: 

• What to do when puberty and body change are seemingly affecting skills and performance
• Quality vs. Quantity of training hours broken down
• What to look for when adding a strength/conditioning program to your training

Link & Resources

• Learn more from Dave Tilley at Shift Movement Science 
• Podcast Episode 10: Overhauling Gymnastics Nutrition
• VIP Nutrition Coaching Program Now Enrolling 
• Connect with Christina on Instagram @the.gymnast.nutritionist

Do competition nerves get the best of your gymnast?

When we asked parents what their gymnast’s biggest challenge is on competition day, overwhelmingly they responded that “nerves” seem to make their gymnast compete differently than in practice

Most gymnasts and parents are not aware of the integral part nutrition plays in brain function for athletes training and competing in a mentally intense sport.

In this episode, you'll learn: 

• The 1st step in battling competition nerves and mental blocks
• What happens when the brain doesn't have adequate carbohydrate
• When a gymnast is adequately fueled, the advanced strategies they can use to further boost performance and health 

Link & Resources

• Blog: Fueling the Gymnast to Beat Competition Nerves 
• VIP Nutrition Coaching Program Now Enrolling 
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

Should nutrition look different on rest days, if a gymnast is injured, or on extended leave?

It's a question I get asked frequently by parents, and on the surface, it seems pretty straightforward. If an athlete isn't working out as much or at all, it would make sense their nutritional intake would look different, right? 

In a perfect world with an athlete that is correctly utilizing normal AND performance nutrition, yes. But the answer for these high-level gymnasts isn't so simple. Especially when so many are chronically underfueled and injured to begin with. 

In this episode, you'll learn: 

• Whether or not nutrition should look different for gymnasts on rest days, during injuries, or extended time off
• The most crucial factor in their nutrition during their time away 
• Common mindsets or approaches that can get in the way of optimal recovery

Link & Resources

• Quiz: Check in with your gymnast's current fueling 
• VIP Nutrition Coaching Program Now Enrolling 
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

Every gymnast, parent, and coach dreads it, especially so close to competition season...injuries.

Whether it is a freak accident injury or aching pain all over, this time of year is a breeding ground for injury. This being said, nutrition plays an essential role in healing injuries as well as prevention. Keeping the “long-term game” in mind is crucial in this sport because to achieve success throughout their career, your gymnast must be healthy enough to actually compete. 

Without proper nutrition, their injuries may never heal or lead to worse injuries in the future; hence, it is extremely important to be mindful of how they fuel their bodies.

In this episode, you'll learn: 

• What happens to gymnasts' bodies while they are injured
• The WORST thing a parent can do with nutrition while their gymnast is injured
• 8 truths about injury nutrition for your gymnast

Link & Resources

• Blog: 8 Truths about Gymnast Injury Nutrition 
• VIP Nutrition Coaching Program Now Enrolling 
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

As the busy and LONG competition season approaches, is your gymnast ready? Is their nutrition dialed in, or are they starting their season already in a deficit? 

I can't stress enough the importance of these 6 crucial factors to keep in mind during competition season. Give your gymnast all the tools to help them last for the grueling season ahead. Missing out on just one can affect how your athlete performs. 

In this episode, you'll learn: 

•  As a parent or coach, the most important thing you need to focus on this season
• How to get the most out of every practice and every rep, and help regulate emotions during the stressful season
• How to optimize this competition season for your gymnast in these 6 crucial areas

Link & Resources

• Nutrition Quiz
• VIP Nutrition Coaching Program Now Enrolling with Fueling for Competition Season Workshop included!
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

Do Halloween and other holidays scare your gymnast (or you!) because there seem to be sugar-filled foods everywhere you look?

It’s not surprising that parents, coaches, and gymnasts can become stressed and consumed with battling any holiday in which fun foods play a large role. Especially since #dietculture and #wellnessculture have villainized sugar and any food that isn't considered "clean" these days.  

Unfortunately, over-restricting your gymnast when it comes to these types of foods usually backfires and creates a dizzying cycle of binging, sneaking, and food shame. 

Fortunately, I'm here to tell you it doesn't have to be that way. And yes, your gymnast can learn to be totally comfortable and calm around ALL types of foods. 

In this episode you'll learn: 

• 3 reasons why your gymnast has a "problem" with sugar and may be struggling
• Why learning how to behave around "fun foods" is vital for a healthy relationship with food
• How to create a calm food environment for gymnasts to have a felt sense of safety with all foods

Link & Resources

• Blog: Help! My gymnast won't stop eating sugar!
• VIP Nutrition Coaching Program Now Enrolling
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Free guide: The Top 5 Do's and Don'ts of Gymnast Nutrition  

We're back with Part 2 of the Top 10 Gymnast Nutrition Myths! I'm discussing myths #6-10 that are still so pervasive in the gymnastics culture and how they are ultimately hurting your gymnast's performance and longevity in the sport. 

There is a surplus of myths floating around out there regarding the best nutrition for a high-level gymnast. And for whatever reason, these myths are repeated and repeated until everyone just accepts them as fact. 

It’s no wonder we see gymnasts with injuries that won’t heal, utter exhaustion, severe under fueling, and ultimately quitting the sport they once loved

In this episode you'll learn: 

• Why clean eating isn't the performance guarantee you've been promised
• Why body diversity in gymnastics is real and necessary for healthy gymnasts
• Why public health sodium guidelines aren't always relevant to the high level athlete (and can cause more harm than good)

Link & Resources

• Blog: Top 10 Gymnastics Nutrition Myths Fact or Fiction
• VIP Nutrition Coaching Program Now Enrolling
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Free training: How to Fuel the Gymnast for Optimal Performance 

High-level gymnasts, parents, and their coaches are constantly inundated with information regarding their diet. Unfortunately, most of that content is just plain wrong, aka gymnastics nutrition myths. 

I’ve rounded up the top 10 myths that we’re addressing every day here at the Gymnast Nutritionist®. You’ll notice that many of these have taken up permanent residency in #dietculture. However, these myths become even more dangerous to the high-level gymnast when they prevent her from getting the adequate nutrition she needs

For the sake of time, I'll focus on the first 5 myths today, and stay tuned for Part 2 coming your way next week!

In this episode, you'll learn: 

• Why looking at nutrition, recommendations and research in the context of fueling the high-level gymnast is so important
• The #1 pervasive nutrition myth in gymnastics
• Why "just water" might not always be enough

Link & Resources

• Blog: Top 10 Gymnastics Nutrition Myths Fact or Fiction
• Blog: Hydration for the Gymnast - More than Just Water Part 1
• Nutrition Quiz
• VIP Nutrition Coaching Program Now Enrolling
• Connect with Christina on Instagram @the.gymnast.nutritionist