There is NOTHING worse than feeling behind in Pre-Season, especially if your gymnast is injured and unsure if they'll even have a competition season. 

There are 3 main reasons we see gymnasts and parents (and coaches!) alike panicking this time of year, and nutrition has to do with all of them. 

1. Poor energy, poor focus (accused of not trying hard enough)

2. Not ready bc injured, sick, etc

3. Ignoring nutrition as comps seem too far away or you're "too busy"

 Links & Resources  

• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• Episode 03: The Busy Gym Parent's Guide to Meal Planning
• Episode 04: Relative Energy Deficiency in Sport and Gymnastics
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

I have special guest Melissa Lodge, MS on the podcast today and we're discussing the nitty gritty in terms of underfueling's long term impact on your gymnast's bone health. 

Melissa Lodge, MS is a third year PhD student (@fed_collaborative) is currently doing her PhD focused on female athlete physiology, but particularly under conditions of low availability aka RED-S. She got into this specific field of research to start answering the questions she wished she had as a younger athlete. 

Too often we hear about gymnasts focusing on the short term performance, not realizing they're not only sabotaging their performance in the long run, but also their health. Bone stress injuries are rampant in gymnastics. And parents are shocked when they finally learn about the relationship between underfueling and the impact it has on their gymnast's bone health. 

You're not going to want to miss this episode. Especially if your gymnast has dealt with or is battling bone injuries. Plus, learn how to set your athlete up for a healthy, long career in gymnastics AND as an adult. 

In this episode you'll hear about: 

• What age is the greatest rate of bone growth and development, and what happens when it's not optimized
• Understanding and addressing bone stress injuries and return to sport
• The importance of carbohydrates in bone health

 Links & Resources  

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

Today I'm discussing the 5 stages of underfueling in high level gymnasts. It can be easy to miss, especially in the beginning and go on for YEARS before being identified.

Why do we talk about underfueling so much over here at The Gymnast Nutritionist? Sadly, it is the number one career killer when it comes to the high level gymnast. And it can be really sneaky; unfortunately years of underfueling can often go unnoticed, but then end up causing massive havoc in your gymnast's body and longevity in the sport. 

Listen in on today's episode as I give you the rundown of the 5 stages of underfueling in high level gymnasts. It can be hard to spot if you don't know what you're looking for, especially because of how much these signs are normalized in the sport. 

In this episode you'll hear about:

• The sneaky warning signs in stage 2 that most ignore or assume are just "normal" for the sport
• Why stage 3 affects more than just gymnastics
• Is it possible to come back from stage 5?

 Links & Resources  

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

It's a sensitive topic, but one that we need to address: is your gymnast a "tiny gymnast" or is she actually underfueled?

It can be a tricky conversation to have due to the fact that there are still stereotypes of what a gymnast body "should" look like. And is it always an issue? The fact is, some of the population is just smaller. That's why we have growth and height percentiles because humans come in all shapes and sizes.

But how do you know when your tiny gymnast is just genetically on the smaller side or is underfueled? Or if something else is going on? Sadly, these stereotypes are prevalent even with medical professionals, ie your pediatrician. I have clients who have been told by doctors, "its fine she's small and not growing, she'll grow when she's done with gymnastics". Or, "it's fine she's 16 and doesn't have her period yet, she's just a gymnast". YIKES!

Listen in on today's episode as I'm discussing how we navigate these misinformed biases and stereotypes when assessing our clients. Why we take a scientific approach in terms of what's normal and what's not with nutrition and growth and development. 

In this episode you'll hear about: 

• Growth charts and how they are a blueprint to ensuring healthy growth and development
• Family and genetic history impact on assessing a gymnast's growth patterns
• Long term effects of underfueling on your gymnast's health and development

 Links & Resources  

• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• Episode 94: Does Gymnastics Stunt Growth?
• Episode 65: Dangerous advice you may get about fueling your gymnast
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

It's back to school time and that usually means more rigid schedules and more time away from home. Your gymnast's sleep and nutrition are typically the aspects most effected by this transition.

Most start the year off fresh, swearing to do things differently than previous years. And then are overwhelmed and exhausted by all the things two months into the school year. 

One of the first things we sacrifice when there aren’t enough hours in the day is sleep. But what does sleep have to do with your gymnast's nutrition? A lot, as sleep debt and underfueling can create a vicious cycle for your gymnast, leading to injuries or burnout. When your gymnast is already starting the school year in the red, sleep becomes even more important for repair and recovery.

Listen in on today's episode as I'm discussing when lack of sleep during the school year becomes a barrier to your gymnast's nutrition. And what you can do to help them navigate the challenges to ensure proper fueling AND rest and recovery. 

In this episode you'll hear about: 

• How much sleep high level athletes need each night
• When lack of sleep becomes barrier to proper fueling 
• My top 5 tips to making sure sleep doesn’t interfere with your fueling plan this school year

 Links & Resources  

• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• Is Your Gymnast Getting Enough Sleep?
• Episode 52: The Gymnast Injury-Burnout Cycle and Nutrition
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

It's that time of year! It's back to school time and all the extra hurdles that entails. Including navigating school lunch nutrition for your gymnast. 

It's already hard enough; ensuring your gymnast is getting enough nutrition, at the right times, to fuel for the work required in this sport. But school + lunch brings along even more challenges to making sure your gymnast is getting enough nutrition during the day. Additionally, for many gymnasts who skip breakfast, it might be the only meal they get before hours of intense training. Double yikes!

There are a lot of reasons why school lunch can be so difficult. And in today's episode, I'm discussing what some of those hurdles might be and how to work around them. 

In this episode you'll hear about: 

• The importance of school lunch nutrition for your gymnast and why skipping is NOT an option
• The three main reasons I see parents and their gymnasts struggle with school lunches
• Nutrition strategies to get your gymnast fueling for practice and school

 Links & Resources  

• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• Episode 93: Navigating Gymnast Nutrition and Picky Eating
• Episode 62: When trying to get your gymnast to eat "healthy" backfires
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

The Redemption Tour. The Golden Girls. Paris 2024 was BY FAR my favorite Olympics yet! Lots of incredible lessons learned about mental health, physical health, body diversity. And the crucial aspects these Olympics taught us about gymnast nutrition in those pressure moments. 

Listen in today as I'm covering the top 3 lessons learned from these Olympics in not just gymnast nutrition, but in all areas of our sport. Plus in this episode, I'm breaking it all down and clearing some misinformation that was spread on social media re: bodies, nutrition, etc!

So what can we learn from these Olympic gymnasts when it comes to nutrition and fueling for the work required? Listen in!

In this episode you'll hear about: 

• The role of nutrition in managing chronic health conditions so your gymnast can continue in their sport
• The value of fueling strategies for chaotic environments
• Looking ahead and starting early with nutrition and mental health

 Links & Resources  

• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• Episode 89: Why we focus on performance versus weight in gymnasts
• Episode 99: Dangerous Assumptions to Make about Gymnasts + Nutrition
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

How much does it cost to keep a level 10 gymnast happy + healthy, and competing in this sport?

Gymnastics is expensive. No one needs to tell parents that. The costs add up quickly from the very beginning, but they sky rocket once your gymnast reaches those upper levels. And I think an honest convo in a sport where we’re already spending money is crucial.

Some of you listening to this have little gymnasts where there are no fancy comp leos to pay for yet, tuition isn’t quote “that” expensive, and you aren’t going to travel meets all across the US.  But others of you have optional and above level gymnasts and I don’t have to tell you that the fees stack up quickly.

And some of you are 100% bought in in terms of knowing your gymnast needs fueling support, but you can’t get your significant other on board to spend money on one more thing. 

Listen in today as I'm breaking down all the costs in keeping a level 10 gymnast on the right track. And where nutrition fits in to play a role in helping their career.

In this episode you'll hear about: 

• What parents can expect to pay for a level 9/10 gymnast's competitive season
• How investing nutrition can lower costs in other areas long term
• The value nutrition plays long after they're done with the sport

 Links & Resources 

• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• The convo no one wants to have about high-level gymnastics💸 IG post
• Episode 55: Investing in Your Gymnast’s Nutrition Part 2- The ROI
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Does your gymnast need a sports drink at practice this summer? What is the difference between a sports drink and oral rehydration drink? Are sports drinks bad?!

Who needs them?  Do I recommend them? In today's episode, I'm breaking down what exactly is a sports drink and when/if they could be beneficiary for your gymnast. Just take a look at any grocery store shelf and you'll see there are TONS of hydration beverage options. And they are marketed very well to athletes. It gets overwhelming to navigate so let's clear it up today!

Listen in as I touch on some of the most popular, trendy hydration beverages being marketed to your athlete these days. And why worrying about that sports drink probably isn't the biggest issue for your gymnast this summer. 

In this episode you'll hear about: 

• The controversy and misconceptions around sports beverages
• Understanding the composition of sports drinks and their purpose
• Situations when a sports drink might be the best option for your gymnast

 Links & Resources  

• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• Episode 104: Nutrient Density, Real Food and Gymnastics
• Episode 48: Do Gymnasts Need Snack Breaks?
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

I share a lot about fueling the high-level gymnast. But what about those who are just starting out or on the younger side? What are the best tips and tricks for fueling the young, beginner gymnast?

I'm talking about the recreational, lower Excel, and compulsory levels in today's episode. The majority of these young, beginner gymnasts aren't training more than maybe 10 hours a week. So how do you fuel them?

Listen in as I take a deep dive into what's MOST important in this stage of fueling and gymnastics. And just like our high-level gymnasts, number one first priority is to always make sure that they are getting enough nutrition for growth and development. 

In this episode you'll hear about: 

• Overall nutrition needs for this age/stage including growth, development, and eating competency 
• Performance Nutrition for fueling the young, beginner gymnast
• How to tell when additional help or 1:1 support is needed

 Links & Resources  

• Fueling the Growing Gymnast 1:1 Program
• Blog: How to Fuel the Young Competitive Gymnast
• Episode 74: Know Better, Do Better [PARENT INTERVIEW]
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com