Fueling a gymnast is not just about eating “healthy.” It is about giving the body and brain what they need to perform, recover, and grow. In this episode of the Perform Happy Podcast I sit down with Dr. Roger Adams to break down what most gymnastics families get wrong about nutrition and how to fix it.

One of the biggest takeaways is that carbs are not the enemy. Many athletes are underfueling because they restrict carbs and calories to stay lean. But carbohydrates are the main source of energy for both the body and the brain. When an athlete does not get enough, performance drops, recovery slows, and injury risk goes up. Simply put, carbs are fuel, not something to fear.

We also talk about the difference between healthy eating and performance fueling. What works for the average kid does not work for an athlete training 20 or more hours a week. Gymnasts need enough calories for performance, recovery, and growth. That means sometimes food is less about being “clean” and more about being effective.

Another key point is how to spot underfueling. It is not always about how an athlete looks. The first signs often show up in their attitude and energy. If they are more tired, less motivated, or not enjoying practice, that can be a red flag. The brain will actually slow the body down to conserve energy when it is not getting enough fuel.

We also dive into injury and recovery. Repeated injuries, slow healing, or constant soreness can be signs that an athlete is not eating enough. Proper fueling helps strengthen bones, muscles, and connective tissue so athletes can handle intense training loads.

One of the most practical takeaways is how to close the recovery gap. Many athletes eat before practice but forget about after. Recovery should start immediately with a simple snack that includes carbs and protein. It does not have to be perfect, just easy to digest and consistent.

We also cover meet day nutrition. When nerves are high, eating can be tough. The key is to fuel before arriving and keep things simple during the meet with quick carbs like fruit or crackers. Small amounts at the right time can make a big difference in performance.

In this episode you will hear

• Why carbs are essential for performance and recovery
•  How underfueling affects mood, motivation, and results
•  Signs your athlete may not be eating enough
•  How to support injury prevention through nutrition
•  Simple ways to improve recovery after practice
•  What to eat before and during competition

In this episode of the Perform Happy Podcast Dr. Roger Adams and I share simple, practical strategies to help gymnasts fuel properly, recover faster, and perform with more energy and confidence.

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