Your gymnast’s lunchbox comes home full… and your heart drops.
You know what’s ahead—hours of intense training—and your gymnast skipping lunch just isn’t an option. But between picky eating, short lunch breaks, and the chaos of the school day, it happens more often than we’d like to admit.

Back-to-school season means jam-packed schedules, early mornings, homework piles, and rushing from the classroom to the gym. For most kids, missing a meal isn’t ideal—but for gymnasts, it can be a game-changer in all the wrong ways. Their nutritional needs go far beyond those of the average, developing child. When your gymnast misses lunch, you’re looking at more than just a grumpy attitude… you’re risking low energy, poor focus, slower skill progress, increased injury risk, and even long-term growth and development issues.

For our gymnasts it means making sure they have the right fuel to power through school and practice. In this episode, I’m diving into gymnast lunch strategies—why skipping lunch is not an option, and how to troubleshoot when your gymnast isn’t eating at school.

In this episode, hear more about:

• Why your gymnast’s fueling plan has to be different than a typical child’s
• Common reasons gymnasts don’t eat their lunch at school
• How fueling at school can impact season performance 

Links & Resources  

• Episode 110: Navigating school lunch nutrition for your gymnast
• Why Your Gymnast Won’t Reach their Off-Season Goals
• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

As a parent, it can be tough to hold firm when it comes to your gymnast’s nutrition—especially when you're met with pushback from coaches, friends, or even your gymnast herself. But when we zoom out and really look at the big picture, we have to remember this: nutrition is a safety issue.

In today’s episode, I’m diving into what it really means to hold the boundary around safety and nutrition for your gymnast—and why doing so isn’t just "being mean" or "strict." It's about protecting your athlete’s health, performance, and long-term well-being.

But holding these boundaries around safety and nutrition for your gymnast can sometime bring up unexpected and all sorts of feelings for parents. And I totally get that. Bottom line, if your gymnast is doing 20+ hours of gymnastics a week though...they have to be adequately fueled to retain the privilege of doing gymnastics. 

In the words of my mentor, "if you can fuel it, you can do it". Listen in to today's episode to know you're not alone in holding the boundary. And its the kindest, most productive thing you can do for your gymnast.  Whether you’ve been feeling pressure to give in, or you’re not sure how to communicate your boundaries effectively, this episode will give you both clarity and confidence to stand firm. 

 In this episode, hear more about:  

• Understanding parental boundaries and gymnast needs 
• Why safety and nutrition are inseparable for gymnasts 
• Real-world examples of boundaries you might need to set 

 Links & Resources  

•  Episode 163: The Summer Slump Is Real: Why gymnasts (AND Parents) are struggling right now
• Why Your Gymnast Won’t Reach their Off-Season Goals
• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

In this episode of The Gymnast Nutritionist Podcast, I'm diving into the all-too-familiar gymnast summer struggle—and why it’s hitting both athletes and parents hard right now.

From chaotic training schedules to travel, time off, and disrupted routines, summer often leaves gymnasts feeling sluggish, unmotivated, or stuck in a performance plateau. And it’s not just the gymnast feeling it. Parents are frustrated too, feeling stretched thin, wondering what’s going on and how to support their athlete. 

Summer always starts with great intentions. More time to train, better routines, finally getting fueling dialed in. But if you’re being honest, what have you actually done? If your gymnast has big goals for this season, nutrition can’t be an afterthought. It’s not optional. 

Nutrition truly is the foundation of everything your gymnast does in and out of the gym. And if you try to wing it, you won’t get it right. And you'll be stuck in the same place next year, watching your gymnast in summer struggle and still not know how to help her. 

If your gymnast isn’t hitting those off season goals or is extremely resistant to fueling for the work required... or if YOU are feeling the mental load of trying to hold it all together...this episode is for you. 

In this episode, hear more about:

• Why the “wait until preseason” mindset can backfire - the longer you wait, the longer it will take
•  What you can do now to shift out of survival mode and into a stronger preseason 
• 3 fueling goals every parent should focus on with their gymnast 

 Links & Resources  

• Episode 154: The Top 5 Fueling Mistakes Gymnasts Make During Summer
• Why Your Gymnast Won’t Reach their Off-Season Goals
• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

If you're worried your gymnast might be underfueled or showing signs of RED-S (Relative Energy Deficiency in Sport), this episode is a must-listen.  In today’s episode, I'll explain why a true gymnast fueling audit doesn’t start with macros or calorie counts. It starts with tracking growth over time PLUS nutritional intake. 

When parents come to me worried their gymnast might be underfueled or showing signs of RED-S (Relative Energy Deficiency in Sport), the first thing we do in our initial session is a gymnast fueling audit.  And guess what? That session starts with growth history. AKA growth charts. 

Why? Because your gymnast’s weight and height trends over time are some of the most objective, science-backed indicators we have to assess if they’re getting enough fuel to support growth, training, and recovery. And here’s the hard truth—RED-S doesn’t always show up in how a gymnast looks. It shows up in how their body is growing (or not growing).

In this episode, I’m walking you through:

• Why the growth chart is the #1 tool I use to assess underfueling 
• What normal growth should look like for a gymnast and why it's completely individualized. 
• How we're helping parents know once and for all: is your gymnast underfueled??

 Links & Resources  

• Join the Fueling Audit Waitlist 
• Episode 146: Update to our Team Talks Series (what we are and aren’t doing moving forward)
• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Most gymnasts are wildly inconsistent with their nutrition.  They skip breakfast or lunch, or they get out of practice so late they skip dinner. But one question I get asked by parents a lot is will a few "good days" of nutrition and fueling help balance out the erratic days of fueling for their gymnasts?

There’s a new research study just published in the MEDICINE & SCIENCE IN SPORTS & EXERCISE that highlights a really important concept about fueling gymnasts. I won’t bore you with all the details of the study (linked in show notes), but I am discussing the big takeaway for our purposes.  

When dealing with young athletes training 15-20, 30+ hours/week, we can’t just hope it all “averages out” in terms of energy availability or caloric intake. Most gymnasts aren’t “closing the recovery gap” each day. Meaning they're going to workouts underfueled, they’re not recovering well post-workout, and not refueling properly. 

And even if they’re eating enough calories in a 24 hour period…the timing and distribution still matters Something we teach about called “within day energy balance”. So what are you supposed to do with all of this? 

In this episode you'll hear about:

• Why your gymnast needs a fueling plan 
• How a performance performance nutrition strategy in/around workouts will give your gymnast the edge in training
• The importance of closing the "recovery gap"

Links & Resources 

• The Balanced Gymnast® Program for level 5-10 female gymnasts  
• Episode 4: Relative Energy Deficiency in Sport and Gymnastics
• MEDICINE & SCIENCE IN SPORTS & EXERCISE research study
•  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 camps
• The low down on intracamp meals + snacks + hydration

Links & 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

In this episode, we’re diving into a hot topic that comes up all the time in conversations with parents and gymnasts: Should you allow your gymnast to drink an energy drink?

It's tempting to reach for that quick boost—especially during long summer practices or exhausting meet weekends. But there are some serious concerns we need to talk about when it comes to the gymnast energy drink debate. And it doesn't help that your gymnast is seeing these trendy drinks promoted all over social media. 

We’ll talk about how energy drinks are often just a band-aid for a lack of real nutrition and recovery. And how a properly fueled gymnast shouldn’t need an energy drink to get through practice. If your gymnast is constantly feeling tired, sluggish, or struggling to finish workouts strong, there’s likely an underlying fueling problem. And that’s what we need to address.

Tune in to learn how to better support your gymnast’s energy needs with real food, consistent fueling, and the right nutrition strategies for high-level performance.

 In this episode you'll learn about: 

• How much caffeine is actually safe for children and adolescents (spoiler: it’s a lot lower than you might think)
• Why many energy drinks are loaded with additional ingredients—like taurine, guarana, and other stimulants—in amounts that aren’t even clearly labeled
• The risks of relying on energy drinks as a quick fix for fatigue, and how they may be masking a deeper medical issue in some cases

  Links & Resources    

If your gymnast is putting in the work—20, 25, even 30 hours a week in the gym—but still not building muscle or getting noticeably stronger, it’s time to take a closer look at what’s really going on.

In today’s episode, I’m breaking down one of the most common frustrations I hear from parents and gymnasts: "She trains so much… so why isn’t she getting stronger or putting on muscle?"

Spoiler: It’s not usually about protein. 

Here’s the truth: Most gymnasts are not struggling to get enough protein—contrary to popular belief. While many families hyper-focus on protein, most gymnasts actually eat enough of it. What is common, though, is poor timing and distribution of that protein throughout the day. Especially in the chaos of summer training, when structure fades and routines shift, fueling often falls apart.

🛑 But even more important than that? Total energy intake.
When a gymnast isn’t putting on muscle, it’s often because they’re simply not eating enough overall—especially for how hard they train. If you want your gymnast to put on muscle and get stronger, it’s not just about what she does in the gym—it’s about how you fuel her outside of it.

In this episode you'll learn about: 

• The role of energy availability in muscle gain and why "more protein" isn’t always the answer
• How under-fueling can completely stall strength gains
• Why consistent nutrition is essential for optimal performance and recovery

 Links & Resources  

• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• Is Your Gymnast UNDERFUELED!? Masterclass
• What parents say about The Balanced Gymnast® Program
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Not all sports dietitians are created equal—especially when it comes to working with young, developing gymnasts. In this episode, I’m breaking down why your gymnast needs a pediatric/adolescent sports dietitian, not just any sports RD who’s used to fueling adult athletes. The nutritional needs of gymnasts are not the same as grown adults like college or professional athletes. Your gymnast is still growing, developing, and navigating puberty—all while training like an elite athlete. That’s a unique combination that deserves a specialized approach.

As a parent, you want to work with someone who not only understands fueling for performance, but also knows how to support long-term health, hormonal development, injury prevention, and medical nuances like growth delays, allergies, or GI issues—all of which are way more common in this sport than most people realize. That’s what sets a pediatric/adolescent sports dietitian apart.

We're doing all the sports nutrition things—helping with fueling before, during, and after practice and maximizing recovery. But there's so much more to layer onto that. We're also doing what's called medical nutrition therapy, making sure these gymnasts are growing and developing on time. 

In this episode you'll learn about: 

• Why young gymnasts aren’t just “small adults” and can’t be treated as such nutritionally even if they're athletes
• The difference between a general sports dietitian and a pediatric/adolescent sports dietitian and all the training required
• Why nutrition for gymnasts must be individualized and age-appropriate and can't be generalized

  Links & Resources    

• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• Episode 129: Why gymnast growth charts are so important to success in the sport
• Episode 112: Is your “tiny gymnast” actually underfueled, or growing normally for them?
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Does every gymnast need LESS carbs (or food in general) on lighter training days or rest days?  

This is a HOT topic in the gymnastics world and I have some thoughts👉🏻👉🏻👉🏻 

Every gymnast needs a different amount of carbohydrate each day.  Every gymnast needs a different amount of total energy (food -> calories -> carbs, protein, fat) each day . 

But here's the kicker: HOW much they need will vary greatly with health and growth status, training hours/intensity, current performance, etc. So no, you can't crowd source this one by "asking around".  

Almost EVERY gymnast training 25-30 hours/week has ZERO business eating less carbs or total food on a rest day (esp if they haven’t gone through puberty because of underfueling).   

It’s an uphill battle trying to get enough nutrition in them each day while navigating the energetic cost of growth/development, 25-30 hours/week of training, repair, recovery, etc.  

And MOST all of the gymnasts we work with training 20 hours/week are also not getting enough nutrition for what they’re doing— thus, they have zero business eating “less” on a rest day.  

 In this episode you'll learn about:  

• The unique needs and challenges in fueling young gymnasts
• The ONLY gymnasts we have who might eat LESS on rest days or training days 
• When to adjust nutrition for gymnasts

  Links & Resources    

• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• "Is Your Gymnast Underfueled?" Masterclass
• The Gymnast Summer Training Fueling Formula
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com