Explore every episode of the podcast The Gymnast Nutritionist® Podcast
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Episode 179- Fueled Gymnast Fall: How to prevent the mid-season IMPLOSION
24 Nov 2025
00:31:26
Welcome back to Fueled Gymnast Fall, a podcast series on what you need to know about fueling your gymnast as we move into this next competitive season. Today, we’re tackling a major issue I see EVERY. SINGLE. YEAR: the mid-season implosion.
A lot of gymnasts start the season in one of two places: ✔️ Looking strong but already running on fumes, or ✔️ Already dealing with nagging injuries, chronic fatigue, or inconsistent training.
By January or February, the wheels start to fall off. And parents are left wondering, “How did we get here again?”
A mid-season implosion isn’t random. It’s predictable—and preventable—when you understand the warning signs and support your gymnast with the right fueling strategies.
By the end of this episode, you’ll know exactly how to help your gymnast avoid the mid-season implosion—the fatigue, injuries, illnesses, and burnout that derail even the most talented athletes.
We’re breaking it into three focus areas that matter most this time of year. In this episode you'll hear about:
Closing the recovery gap (and what the recovery gap is!)
Protecting immune health and sleep + biggest nutrition mistakes hurting immune health
Being proactive instead of reactive: Creating systems that support consistency all season long
Episode 178 - Fueled Gymnast Fall: Don't Waste This Season if your Gymnast is Injured
17 Nov 2025
00:31:41
Welcome back to Fueled Gymnast Fall, a podcast series on what you need to know about fueling your gymnast as we move into this next competitive season. Today I'm addressing a sensitive subject for those gymnasts who are injured and not quite sure what season will look like this year.
If your gymnast was injured last season or is struggling with an major injury this preseason, it can feel frustrating and discouraging. But this doesn’t have to be a wasted time in her gymnastics journey. In fact, this can be one of the most valuable times for growth and recovery. When it’s approached the right way.
I'm talking about how to help your gymnast use her injury season wisely. From nutrition to mindset, we’ll cover what she can do to maintain strength, support healing, and come back even stronger. You’ll learn how fueling plays a crucial role in injury recovery, why underfueling can delay healing, and how to keep her confidence and motivation up while she’s sidelined.
In this episode you'll hear about:
Why fueling is even more important when your gymnast is injured
Strategies for staying fueled during rest and rehab phases
Episode 169: What we learned from our Gymnast Fueling Audits [REPLAY]
16 Feb 2026
00:23:27
When parents hear “fueling,” they often assume their gymnast is doing okay—but our recent gymnast fueling audits revealed a very different story.
Here’s what we found:
2 out of 3 gymnasts had already fallen off their growth curve.
Most were missing 25% or more of their daily nutrition needs.
Many were already at moderate to high risk for RED-S, not because they were training 30 hours a week like elites—most averaging closer to 20 hours per week.
And the scary part? A lot of these gymnasts already had serious injuries—stress fractures, overuse injuries, elbow pain requiring an OCD rule-out. These are not just “random bad luck” injuries. They’re a direct reflection of inadequate fueling.
Some of the families we worked with have followed us for years. A few were doing okay but still had blind spots. Others really needed more support than they realized—and would be better served by investing in a comprehensive program rather than piecing things together with every bootcamp, challenge, or workshop they see.
I get it—sometimes it really isn’t in the budget. But I’ll also challenge you to look at where your money is going…because if your gymnast isn’t getting the nutrition she needs, none of that will keep her healthy or performing at her best.
In this episode, I’ll walk you through exactly what we learned from our gymnast fueling audits—and how you can start identifying the red flags before your gymnast ends up injured, stuck, or sidelined.
Because fueling is the foundation. Without it, nothing else matters.
👉 Listen in to learn what these audits revealed—and what steps you can take now to protect your gymnast’s health, growth, and performance.
Episode 77: Gymnast Nervous Stomach and Competition Nutrition
18 Dec 2023
00:16:54
Does your gymnast suffer from "nervous stomach"? Do competition nerves cause your gymnast to perform differently the day of a meet?
Some gymnasts get so worked up the day of a competition with nerves, anxiousness, and are apprehensive about their performance. As a result, fueling is literally the LAST thing they're thinking about. Or maybe its something they're actively avoiding because of a fear of throwing up or making a run to the bathroom mid rotation.
I get it. I get nervous too. And our bodies naturally go into "fight or flight" mode when those nerves get the best of us.
Anytime we enter this time of the year, aka competition season, we are often faced with competition nerves and anxiety that can sometimes make food intake really difficult. Maybe you're the parent of a gymnast with nervous stomach who REFUSES to eat the day of a competition.
But that is why we're talking about this topic today. Because if your gymnast wants to compete how they practice, they have to have proven nutrition strategies that they can use day in and day out during training.
In this episode you'll hear about:
What is gymnast "nervous stomach" and is it avoidable?
What your gymnast should focus on eating before a meet if they suffer from nervous stomach
Why meet day fueling is just one part of an overall Performance Nutrition Plan
Want to know what phrase I wish we'd stop saying to our developing gymnasts?
When I hear it said about a gymnast: "She needs to gain weight, but she needs to eat healthy calories".
Hard stop. I understand the sentiment and what they're trying to say, but that's just not how nutrition works. And it's definitely not the message we want to send.
Calories are a measure of energy. So when parents want their gymnast to get her calories from "healthy" sources, they're kind of misunderstanding how the body uses/processes calories.
Listen into today's episode to hear more about the science behind calories and 3 nutrition truths I want to share with you.
In this episode you'll hear about:
3 TRUTHS about nutrition
Is there really such a thing as "healthy calories"?
How to keep food "emotionally neutral" and WHY it's so important
Episode 75: You vs You- Is your gymnast meeting her full potential?
04 Dec 2023
00:21:12
Is your gymnast meeting her own, full potential in this intense sport? Or is she comparing herself to others and using their successes as a benchmark?
One of the things that separates Simone Biles from the rest is her insatiable drive to see what else she's capable of. She's never satisfied with winning, or even being the best in the world. She's curious about what else she can accomplish.
If I could give parents one broad piece of advice about nutrition it would be to, "be curious, not complacent" when it comes to fueling your gymnast. Most are willing to try something new in terms of training, coaching, cryo, supplements, etc...but sort of throw up their hands when it comes to nutrition.
"she's too picky",
"she won't eat breakfast",
"she's just never hungry"
Or fill in the blank with whatever excuse your gymnast gives you when you try to broach the topic of nutrition. So parents adopt a mindset of "it is what it" when it comes to fueling their gymnast. And don't ever experiment to see what COULD be possible if they approached it like every other aspect in gymnastics.
You never want to assume everything is fine with your gymnast's nutrition. Even if there aren't any glaringly obvious signs there's an issue. Because more likely than not, it could be BETTER. And isn't that what this sport is all about? Trying to reach their full potential with every tool at their disposal?!
In this episode you'll hear about:
3 cases studies of gymnasts that SEEMED fine and what working on their nutrition did for them
Why your gymnast might not tell you there's an issue (or even realize it themselves!)
Why it's so important to get healthy now, especially if your gymnast wants to compete in the upper levels
Episode 74: Know Better, Do Better [PARENT INTERVIEW]
27 Nov 2023
00:52:09
Have you ever heard the phrase, "you just don't know what you don't know" when it comes to your gymnast's nutrition?
I'm talking with TBG program parent Dana on a very special topic on today's episode of the podcast. We're discussing how too often nutrition is the missing piece parents aren't told about as their gymnast moves up the levels.
Parents are warned about training hours, abusive coaches, and to keep the training in the gym, not at home. And yet...
And yet they're never told how to properly fuel their young, high-level gymnast to keep them healthy and continuing in the sport to reach their big goals and dreams. But nutrition is paramount to ensuring they achieve performance potential as well growing and developing for their life after sport is done. So what can we do to make sure parents are getting this info?!
Dana shares her daughter's story and what they've learned along the way. She is passionate about making sure other parents know how important nutrition is for these "baby beasts". Because once you know better, you do better.
In this episode you'll hear about:
Why nutrition is is overlooked for young, high-level gymnasts for so long
Why you can't always rely on your child's doctors to give you a full picture of development or injury prevention for high-level gymnasts.
How investing in nutrition at a younger age/level can prevent future injuries and costs
Episode 73: Fueled Gymnast Fall: How to help your gymnast with nutrition if they’re stuck, struggling, or injured
20 Nov 2023
00:19:39
At this point of the year, parents ask if nutrition is something their gymnast should focus on while they're injured.
A lot of gymnasts are injured right now and won’t even have a competition season. Or some are in the process of coming back and things feel uncertain. Or others are currently in pain but in are denial and hoping it will go away.
It's easy to assume there are other things an injured gymnast should focus on besides nutrition. However, the bottom line is the best time to work on your gymnast’s nutrition was 2 years ago (or even earlier).
BUT, the next best time to work on nutrition is NOW. And it can sometimes be easier to work on nutrition because a gymnast has MORE time. Sometimes it's hard to jump in with a gymnast training 20, 30 hours a week and get their nutrition where it needs to be (which is sometimes double their current intake). When a gymnast is not at gym or only partially, it’s less challenging and then we can ramp things back up as they progress in the gym.
Welcome to the fourth episode of our new series, Fueled Gymnast Fall. Now is the time to make changes and adjustments before competition season. Especially if your gymnast is injured and has never focused on nutrition.
In this episode you'll hear about:
How to take an honest look at their growth/development and nutrition.
Importance of having a honest conversation about what's going on in the gym
Why you need to address the aches and pains now, not later when it's too late
Episode 72: Fueled Gymnast Fall-How to keep your gymnast from imploding this competition season
13 Nov 2023
00:19:56
Is your gymnast ready to crush it? Or will your gymnast implode part way through this competition season? Is there a way to predict or prevent it from happening?
Preparing for competition season begins the day after the last season ended, right? There's no real "time off" in gymnastics. And each season brings it's own challenges and struggles to focus on. Off season is filled with camps, upgrades, extra conditioning. And then preseason rolls around and things start really ramping up.
Now, at this point of the year, gymnasts are putting together routines, working on 1st and 2nd halves, wondering if the skills are going to all come together. Wondering if they have the endurance to even make it through whole routines.
Welcome to the third episode of our new series, Fueled Gymnast Fall. It's been great taking the time to address a handful of specific issues that could be affecting your gymnast at this point of the year. Now is the time to make changes and adjustments before competition season is upon us.
It's so easy during the craziness of the year for nutrition to take a back seat. Some parents and gymnasts just don't know it could be the reason they struggle during competition season. Or others think there's plenty of time to figure it out...there's just more important things to focus on first...
Until it's too late to harness the power of performance nutrition to support your gymnast reaching her full potential during competition season. Or it's too late to heal injuries or endurance issues and the season is over before it starts. But it doesn't have to be this way!
Listen to today's episode to hear the next episode in our brand new series, Fueled Gymnast Fall.
In this episode you'll hear about:
Is your gymnast closing the recovery gap?
The link between immune health and sleep - and how nutrition supports this
How to be proactive rather than reactive with your gymnast's nutrition this competition season
Episode 71: Fueled Gymnast Fall-How to navigate the sweets + treats of the holidays
06 Nov 2023
00:20:19
How your gymnast consumes and behaves around the sweets and treats on the holidays is indicative of their relationship with these foods the other 364 days a year.
I know that's a big statement, but stay with me. For example, if on Halloween your gymnast ate so much candy or sweets on the holiday they made themselves sick...more than likely they feel restricted and are probably underfueled and biologically hungry most of the time.
Welcome to the second episode of our new series, Fueled Gymnast Fall. I'm so excited to take the next few weeks to address a handful of specific issues that could be affecting your gymnast this point of the year. Now is the time to make changes and adjustments before competition season is upon us.
If your gymnast tends to overdo it when they're around the holiday sweets and you're ready to tear your hair out, this is definitely the episode for you. Even if Halloween was a hot mess, there's still plenty of time to adjust your fueling and feeding strategy so that your gymnast can sail through the holidays. All while fueling herself like normal and remain consistent in how she trains for energy levels.
Listen to today's episode to hear the next episode in our brand new series, Fueled Gymnast Fall.
In this episode you'll hear about:
Making sure your gymnast is eating enough vs what you think is enough
How YOU talk about the holidays sweets in front of your gymnast is affecting them
Are your current feeding practices working or will they backfire down the road?
Episode 70: Fueled Gymnast Fall- 3 Sneaky Ways Your Gymnast is *Actually* Underfueled
30 Oct 2023
00:24:05
Could your gymnast be underfueled and you just not know it? What does that look like and what signs should parents be on the lookout for?
Welcome to the first episode of our new series, Fueled Gymnast Fall. I'm so excited to take the next few weeks to address a handful of specific issues that could be affecting your gymnast this point of the year. Now is the time to make changes and adjustments before competition season is upon us. And underfueling is unfortunately all to common amongst gymnasts and can wreck havoc on routines.
One of the hardest things to break through when it comes to fueling the high level gymnast is understanding that it looks so different than what we're used to. But there are signs that we can look for and assess to really know if they're getting what they need.
Because let's face it. Fueling a high-level gymnast that is training 20-30 hours a week is just not the same as fueling yourself as a parent or just "eating healthfully". And it's even different than fueling an adult athlete because these gymnasts are still in the throes of growing and developing. Their needs are unique.
Listen to today's episode to hear the first in our brand new series, Fueled Gymnast Fall.
In this episode you'll hear about:
Is fine really fine? When making assumptions can backfire or prevent reaching a gymnast's full potential
Being a super great or "healthy" eater doesn't mean they're fueling for the work required at the upper levels
Why underfueled gymnasts fly under the radar when parents just go off of a "look"
Episode 69: Why a gymnast's goal weight might not be their healthiest weight
23 Oct 2023
00:19:12
Does your gymnast have a "goal weight"? Is achieving that number the only way she'll be successful in gymnastics? Looking a certain way is the basis for optimal performance...right?
Whether it was a weight pre-puberty or a number she thinks is necessary to achieve an aesthetic that has been perpetuated by #dietculture, more than likely, it will have negative affects on her performance.
Why? Because fueling to look a certain way is NOT the same as fueling for performance. When gymnasts get hung up on reaching a certain goal weight, they lose sight of what's really important when it comes to fueling their gymnastics. Aka performance nutrition. The whole notion that thin is healthy is widely misleading. Some goal weights are just not achievable with their genetics. And can cause serious harm physically and mentally when chased at all costs. The opposite of health.
I care about your gymnast's ability to stay healthy this competition season. Plus their ability to have enough nutrition for normal growth and development. This tells us there is enough nutrition for repair, recovery and optimal performance. And this looks different on all bodies. Let's celebrate body diversity!
Listen to today's episode to learn more.
In this episode you'll hear about:
Weight is not the same as body composition and neither of those determine performance
Why body weight is supposed to change for children and adolescents
What will happen when a gymnasts tries to underfuel to reach a goal weight
Episode 68: Diet Culture and Disordered Gymnastics with Leslie Schilling MA, RDN, CSCS, CEDS-S
16 Oct 2023
01:08:45
Has your gymnast ever come to you and said they want to start eating "healthier"? Is this normal? Is it a red flag for something else? How does a parent know when/if diet culture or disordered eating is taking root in their gymnast? Do you know what disordered eating even looks like for a gymnast?
In today's podcast, I sit down with a very special guest. My very own mentor and the dietician with whom I do my professional supervision. Leslie has an incredible background in sports nutrition, as well as disordered eating and eating disorders.
More than we realize, parents often have complicated relationships with food due to their own upbringing and experiences. And whether we like it or not, diet culture is not only rampant in society in large, but it heavily influences the nutritional advice coaches and parents often default to.
Listen to today's episode to learn more.
In this episode you'll hear about:
The difference between disordered eating and eating disorders and how they fall on a spectrum
Is there ever a "safe" way to get a gymnast to lose weight/slim down?
A roadmap for parents who might see influences of diet culture or disordered eating in their gymnast and when to seek help
Episode 168: What can parents *actually* control to help their gymnast crush it this competition season?
08 Sep 2025
00:15:57
There’s a lot in gymnastics that frustrates parents—but truthfully, much of it is out of your control. You can’t control the judging. Or the coaching. You can’t control every practice or every skill. So as a parent of a gymnast, what can you actually control?
Gymnastics is a roller coaster of a ride. There are so many factors outside a parent's control along the way. But one thing I’ve learned in 6+ years of working with gymnastics parents…most wait too late.
January is our biggest cohort of the year which is great but also frustrating because there are truly a few nutrition situations that improve within days to weeks. A lot of them take weeks + months (or even years) and waiting until the START of competition season might mean its too late for that particular season.
But here’s the good news: there are some powerful things you can control that directly impact your gymnast’s health, performance, and longevity in the sport. If you’re wondering what you actually have control over as a parent in this sport, this episode will help you redirect your energy to the things that matter most.
✨I’m sharing three key areas that will make a huge difference this competition season:
✅ Making sure your gymnast is eating enough to grow, develop, heal, repair, and recover. ✅ Teaching your gymnast how to fuel her body—understanding food’s role in energy, performance plates, and smart snack choices. ✅ Involving your gymnast in the process of food prep and planning so she’s confident and capable when it comes to fueling herself. The key differences between “healthy” and “adequate” fueling for gymnasts
Episode 67: How to Fix Your Gymnast's Sugar "Addiction" [PARENT INTERVIEW]
09 Oct 2023
00:37:29
Do you ever feel like your gymnast is obsessed with or "addicted" to sugar!?
Do you worry about your competitive gymnast and what she eats!?
If you said "yes" to either of those, this candid parent interview is for you!
On today's episode I'm joined by one of our level 10 gymnast parents who shares with me how and why her gymnast was "addicted" to sugar and the crazy piece of advice I gave her to fix this...which actually worked!
Episode 66: Origin Story- The Balanced Gymnast® Program
02 Oct 2023
00:32:40
In this episode, you'll hear the full story of how The Gymnast Nutritionist® started and the evolution of our signature gymnast nutrition coaching program--The Balanced Gymnast® Program.
Christina shares some never-before-released details of what's happened personally and professionally over the past 4 years and how the TBG® program was born out of necessity after a really bad car accident and concussion.
Episode 65: Dangerous advice you may get about fueling your gymnast
25 Sep 2023
00:19:19
Have you ever asked a fellow gym parent about supplements, the best pre-competition meals, or maybe how many grams of protein their gymnast is eating? Could this potentially be dangerous advice for fueling your gymnast?!
You're definitely not alone in asking around. This is a small, tight-knit community of well-intentioned parents who have blazed the path before you. But, as a professional, my heart sinks at some of the misleading and possibly dangerous advice you might receive from other parents about fueling your gymnast. Not because they have bad intentions, but because they've also received the wrong advice.
Crowdsourcing nutrition advice for your gymnast is pretty commonplace in our community. Why? For the basic reasons of solidarity and cost to start. It's way more convenient to ask another parent what vitamin d supplement they're using than to schedule an appointment, run bloodwork, and wait for results and recommendations. All while paying out of pocket every step of the way.
But this is where crowdsourcing nutritional advice can be dangerous when fueling YOUR gymnast. Every gymnast's situation is unique and requires a nutritional plan and approach specific for their needs.
Listen to today's episode to learn more.
In this episode you'll hear about:
The most common topics parents are crowdsourcing and WHY these can potentially be harmful to your gymnast
What specific factors go into planning and executing the correct fueling strategy for individual athletes
What information is appropriate for parents to share with one another when it comes to nutrition
Episode 64: Is your gymnast overtrained or underfueled?
18 Sep 2023
00:13:44
Do you or your gymnast know the difference between RED-S and Overtraining Syndrome?
If you've listened to any of our podcast episodes, you've heard me discuss Relative Energy Deficiency in Sport, aka RED-S, countless times. But the term overtraining syndrome might be new. Or something you've heard about but not sure exactly what it entails.
There's a lot of overlap and confusion. And this can often result in misdiagnosing between RED-S and Overtraining Syndrome for your gymnast.
Some fatigue, soreness, and stress are part of a gymnast's life just by the nature of the sport. But what so many coaches and gymnasts deem "normal", could be warning signs there's something else going on.
Is your gymnast struggling with adaptation to her training and you or her coach can't figure out why? Or, if you worry she's not spending enough time in the recovery phase of training, this is definitely a must-listen episode for you.
Listen to today's episode to learn more.
In this episode you'll hear about:
The similarities and differences in RED-S and Overtraining Syndrome in gymnasts
The negative impacts of underfueling on recovery
How to push past common barriers and prevent RED-S or Overtraining Syndrome
Episode 63: 3 Nutrition Reasons Why Your Gymnast Complains of Dizziness
11 Sep 2023
00:25:00
Does your gymnast complain of dizziness and you think her nutrition might be the cause?
When soliciting advice from other gym parents about their gymnast's dizziness, most parents hear they should visit their pediatrician. As well as possibly a cardiologist or neurologist. However, very few pursue a comprehensive nutrition assessment because they just don't know what they don't know.
Parents aren't aware that this nutrition assessment for gymnasts battling dizziness often uncovers vital information that can be a huge asset in the doctor's workup. As well as their differential diagnosis.
Sometimes there are serious medical conditions going on. Sometimes it's just lifestyle modifications that can make a huge difference. The only way to truly understand what's going on in your gymnast battling dizziness is to rule out any nutrition issues, along with the medical workup.
Small changes in your gymnast's nutrition can have huge, meaningful impacts to their daily training and overall performance in the sport. Listen into today's episode to learn more.
In this episode you'll hear about:
What is the difference between dizziness and lightheadedness?
The 3 main reasons we see gymnasts struggling with dizziness
Why it's so vital to know exactly which labs to request for gymnasts experiencing ongoing dizziness
Episode 62: When trying to get your gymnast to eat "healthy" backfires
04 Sep 2023
00:21:33
Have you experienced trying to get your gymnast to eat healthy...only to have it backfire on you when they overeat, binge, or sneak food behind your back?
In today's episode, I'm talking about a particular bias and emphasis on this topic with older gymnasts. Gymnasts whose bodies have changed post-puberty and parents and coaches freak out a little bit. It's all too common for adults to react and encourage a "healthy" diet with good intentions. But usually what ends up happening is the gymnast pushes back or sneaks food they know their parents wouldn't approve of.
Plus, when it comes to fueling the athlete, too often gymnastics culture still operates under a misguided misunderstanding of how nutrition scientifically works in the body. Telling a gymnast to eat healthy or eat clean doesn't actually give them the proper understanding of what to eat. Or when to eat to fuel for performance and endurance.
Learning to work with your gymnast and support their autonomy and relationship with all foods is ultimately going to be how a parent gets their gymnast to "eat healthy". A gymnast who is able to confidently fuel and nourish their bodies with all foods.
In this episode you'll hear about:
The relationship between restriction, underfueling, and a lack of control around the "fun foods"
How can you and your gymnast adopt an "all foods fit" approach
The sure-fire way to ensure your gymnast's eating competence as an adult
Episode 61: The 411 on Recovery Nutrition for Gymnasts
28 Aug 2023
00:24:55
Do you know how to optimize recovery nutrition for your gymnast?
Today I want to talk all about recovery nutrition for gymnasts because all too frequently, parents and gymnasts are focusing on the wrong things at the wrong time.
It is towards the end of August at the time of this recording, and most gymnasts are heading back to school. Which means incredibly long days away from home. So my question to you is, is your gymnast really recovering from all her training in the gym?
If your gymnast is not recovering from her training, they are not going to get stronger or better from their training. Or the results they want. Plus it puts them at an incredibly high risk for injury.
When an athlete isn't eating enough to support their daily needs, the recovery nutrition your gymnast is using won't give them the results they want.
Listen to today's episode to hear how to ensure recovery nutrition for your gymnast is on the right track.
In this episode you'll hear about:
The 5th event in gymnastics...do you know what it is?
The big rocks of recovery nutrition and what you need to know to ensure your gymnast is getting it right
Whether your gymnast is at risk of losing hard-earned muscle during practice from improper fueling.
Episode 60: Unmotivated and lazy, or underfueled? A case study
21 Aug 2023
00:06:32
Is your gymnast lazy and unmotivated... or are they struggling with underfueling?
Today's podcast is a little different. I'm sharing a case study of a gymnast who was struggling with power, endurance, and regression in skills. As a first-year level 10, she knew firsthand how important summer training was for upgrades and big skills.
But instead of progressing, she was actually losing skills. Plus unable to condition at the end of practice and being accused of cheating. When in reality, she was just too exhausted to even function.
Meeting with a registered dietician sports nutritionist was vital for this athlete, as it is for so many. This gymnast wasn't unmotivated or lazy, she was massively underfueled. And it was affecting all aspects of her life, in and out of the gym.
If you or your gymnast's coach are concerned about your athlete's lack of motivation or energy levels, this episode is for you.
Listen to today's episode to see what even a few little changes can do for your high-level gymnast.
In this episode you'll hear about:
Why it's so important to look below the surface of an "unmotivated" or "lazy" gymnast to see what's REALLY going on
Why you can't tell by looking at a gymnast if they're underfueled or not
How quickly things turn around when a gymnast is properly fueled
Episode 59: Nutrition is a controllable for gymnasts
14 Aug 2023
00:24:08
When everyone else is doing the same thing, what will help your gymnast stand out from the rest?
Knowledge is power. And the understanding of "how to" when it comes to fueling a high-level gymnast can make all the difference in this sport. When every other gymnast with big goals and dreams is putting in the same hours in the gym, what is going to give your athlete the edge? What is going to keep them healthy, prevent burnout, and reach those goals?
For gymnasts, nutrition is the number one most controllable factor in doing everything we can as parents, coaches, and medical providers to support these athletes. Adequately fueling for the work required is the greatest gift we can give them to take their performance to the next level. But it doubles as a bonus because it's also the best way we can ensure their bodies and minds grow and recover appropriately.
But it can be tough to know if your gymnast is eating enough, what to feed them, and the timing of it all. And it gets even tougher when you're dealing with a gymnast who's "never hungry" or a picky eater.
There are so many pros to the temporary discomfort of standing your ground and holding the boundary as parents when it comes to adequately fueling. By making sure your gymnast is eating enough, you’re giving them the best chance of success both in and out of this sport. And the good news is your gymnast will likely come around to these changes, especially when they feel better
Listen in to hear to help you reframe two things that are true:
Gymnastics is a privilege. And it's your job as a parent to keep them safe.
In this episode you'll hear about:
What you as a parent can do to protect your gymnast's health + your investment in the sport.
Why underfueling is a safety concern during training and when parents need to step in
The gold standard nutritional approach for adolescents
Episode 58: Why Sport Dietitians Nutritionists aren't the Food Police
07 Aug 2023
00:33:10
A sports Dietitian Nutritionist should not food police you or your gymnast.
I know many gymnasts are afraid to work with a dietitian because they're worried they'll have to go on some crazy strict diet of bland boring food. They're afraid they'll be banned from enjoying their favorite dessert or Starbucks drink. Or based on past experiences with other "nutritionists", they're stressed about weigh-ins or being told to lose weight.
A dietitian nutritionist acting like the food police to your gymnast isn't going to help them or do them any favors in the future. Why won't I restrict what your gymnast can and can't have? Why am I not going to make her follow strict food rules? Because that approach ultimately doesn't work for a gymnast with big goals and dreams.
A restrictive "clean" diet might work for the first couple of weeks to lose weight, but the long-term effects on performance, body image, body composition, and relationship with food can be devastating. And become a life-long struggle. These high-level gymnasts become so under-fueled, their bodies can't keep up with the amount of training needed at the higher levels.
That's why we follow a science and research-backed approach to sports nutrition. The philosophy that food is neutral and all foods can fit into a gymnast's diet. So your gymnast is healthy, happy, and performing her best.
Listen in to hear why a sports dietitian nutritionist should not food police your gymnast.
In this episode you'll hear about:
Is your gymnast addicted to sugar... or is something else going on?
What happens to body composition due to restriction, binging, and underfueling
The importance of developing a competent eater for adolescence and beyond.
Episode 167: Why Eating Healthy Isn’t Enough for Gymnast Success (and What to Do Instead)
01 Sep 2025
00:29:38
When it comes to gymnast nutrition, “healthy” and “adequate” are not the same thing. And confusing the two can keep your gymnast stuck in frustration, struggling with performance, and at higher risk of injury.
So many parents tell me, “But Christina, my gymnast eats so healthy!” And while that’s absolutely important, the real question is—is she eating enough?
Here’s the truth. A gymnast can eat the cleanest, most nutrient-dense diet in the world, but if it’s not adequate—meaning enough total energy, protein, carbs, and fats—her body is still underfueled.
And that underfueling leads to stalled progress, poor recovery, and increased injury risk (even when everything looks “healthy” on the plate).
Gymnasts need adequacy to meet the high demands of training and competition so "healthy nutrition" doesn’t automatically equal “performance nutrition.” If your gymnast is serious about her goals, nutrition has to go beyond “healthy.” Adequate fueling is the foundation for strength, energy, growth, and keeping her body safe from injuries.
✨ This episode is a must-listen if you’ve ever wondered why your gymnast is doing all the right things with her food but still seems tired, stuck, or sidelined by nagging injuries. You might have that "ah-ha" moment...
In this episode you'll learn:
The key differences between “healthy” and “adequate” fueling for gymnasts
Why just focusing on clean eating can actually backfire for gymnasts
Meeting energy needs is non-negotiable if your gymnast wants to stay strong, healthy, and progressing in the sport.
Episode 57: How do I get my gymnast to eat enough?
31 Jul 2023
00:29:04
On today's podcast, I'm tackling a tough topic I hear from parents almost daily. The topic of, "how do I get my gymnast to eat more/enough for their high-level training"?!
Once parents become aware of how rampant under-fueling is in gymnastics and the devastating consequences that result from it, most then realize their gymnasts just aren't eating enough.
But unfortunately knowing that under-fueling is the number one career killer of upper level gymnasts doesn't just simply fix the issue. And if anything, it can cause a ton of frustration and friction between parent and gymnast. The parent knows how important it is, and may even have a good understanding of sports nutrition, but they just end up fighting with their gymnast who says they're not hungry.
In my years of experience working with high level gymnasts, there are three main issues parents struggle with getting their gymnast to eat enough to support the amount of training they're putting in.
Listen in to find out what they are and what you can do to overcome these hurdles in your gymnast reaching their full potential.
In this episode you'll hear about:
Why so many gymnast struggle with lack of appetite and eating enough
How guilt and intuitive eating can sometimes clash and what to do to overcome
When food and body concerns come into play...and it happens a lot younger than you think.
Episode 56: What does it mean to "unlock" performance with nutrition?
24 Jul 2023
00:18:16
This is a GREAT episode for your gymnast to listen to with you :)
Often gymnast's hear coaches say things like…
"Practice how you want to compete"
"Don’t waste a single turn"
I was working with a level 9 gymnast recently and “don’t waste a single turn” took on another meaning for me.
This story will share with you what I mean when I say "leverage the power of nutrition to unlock that next level of performance".
In this episode you'll hear:
A case study on a level 9 gymnast whose parents thought everything was "fine" with nutrition
How this gymnast improved her efforts in the gym (without more motivation, trying harder, etc)
What it means to use nutrition to help your gymnast gain that competitive edge and standout from her competition (especially if she's not the most naturally talented, and I can say that because that was my story)
Episode 55: Investing in Your Gymnast's Nutrition Part 2- The ROI
18 Jul 2023
01:05:47
What happens when your gymnast has been working on nutrition and fueling for 3+ years?
Incredible things!
Here at The Gymnast Nutritionist®, we're all about sustainable results---not short-lived, quick fixes.
This episode is a transparent "where are they now" with Jennifer, the parent of a first year 13 year old level 10 gymnast. Her gymnast had an incredible last season at level 9, and while the transition from level 9 to 10 is often a rocky one for most gymnasts...
It's been smooth sailing so far largely due to adequate fueling to support her 6+ hour workouts (30 hours/week) in the summer.
Her gymnast is known as the kid that "gets new skills" at the fifth hour of a 6 hour workout. How? Because this family has learned to leverage the power of nutrition to fuel optimal performance, recovery and longevity in the sport.
This family started working on fueling back in 2021 when their gym participated in our team talk series. They then joined The Balanced Gymnast® Program in Fall 2022 to take her nutrition to the next level, and that investment has paid off in a big way.
In this episode you'll hear:
How summer training is going as a first year level 10
How she's fueling and thriving during 6-7 hour workouts
How they're handling nutrition while on the road for multiple college camps
About her gymnast's new found interest in cooking (and what sparked that)
Episode 54: School Year Nutrition Struggles for Gymnasts
17 Jul 2023
00:26:35
School year nutrition struggles for your gymnast are real.
Raise your hand if the very THOUGHT about packing school lunches and rushed early am breakfasts is giving you nightmares.
You are not alone! I get questions from parents all the time about how to navigate school-year nutrition for their gymnasts. They share their fueling struggles with the added stress of being away from home for most of the day during the school year.
We're more than halfway through summer and that first day of school is looming. Do you have a plan to do differently this year with your gymnast's school year nutrition? And is it sustainable from August through May?
More than likely, there are those who set the bar TOO high for themselves and then fall off after a couple of weeks because it's too hard to maintain. While there are others who are literally taking it day by day and feel like they're more reactive than proactive with their gymnast school year nutrition.
I would say that 99% of the gymnasts I work with are dealing with some kind of school-year nutrition struggle, from elementary to college-age athletes. In today's episode, I'm covering the top 5 school year nutrition issues and what you can do to decrease your own stress while helping your gymnast thrive this year.
In this episode you'll hear about:
What happens when your gymnast skips breakfast and lunch due to school schedules
The difference between school snacks and performance nutrition snacks
When you as the parent need to step in with your student or the school to ensure a fueling-friendly environment
Episode 53: How to Get Your Gymnast in the Kitchen
10 Jul 2023
00:19:33
Does your gymnast know their way around the kitchen? Do they know how to cook or how to prepare a balanced meal for themselves?
An athlete taking ownership of their fueling and nutrition goes beyond just knowing what choices to make (although that is a HUGE first step in the right direction).
But when your gymnast is away at college or beyond, will they know how to cook and prepare their own meals? Or will they go broke eating out all the time?!
We know from the research that people who cook at home are associated with the consumption of a healthier diet. Plus save a ton of money. In addition, the time you invest with your gymnast in the kitchen now will only help to serve their self-esteem and confidence by building some basic cooking skills.
The best time to get your gymnast involved in the kitchen is today!
In this episode you'll hear about:
Why hands-on learning in the kitchen is the best approach to gymnast buy-in
The extended benefits of teaching them to cook now
How to balance the sweets if your gymnast loves to bake
Episode 52: The Gymnast Injury-Burnout Cycle and Nutrition
03 Jul 2023
00:21:36
I view part of my role as a peds/adolescent sports dietitian to help gymnasts not just perform their best but also have longevity in the sport AND feel good in their body
In my last few years of gymnastics I spent more time injured than not, and while I would never have owned up to this at the time…part of my love for the sport was starting to wain due to the burnout of always being injured, always on the comeback, etc.
On the outside, so many high level gymnasts look happy, successful, etc. But this is often not the case due to burnout.
In this episode you'll learn:
· Why the burnout-injury cycle is such an issue in this sport
· What burnout has to do with nutrition
· What you can do as a parent to help your gymnast stay as happy and healthy in this crazy sport as you can (especially if they have dreams of doing elite or NCAA gymnastics)
Episode 51: No Period, No Problem for the Gymnast? Not Quite
26 Jun 2023
00:48:28
One of the biggest myths in the gymnastics world is that it's "normal" for a gymnast to not get their period or to lose it...
All the time parents are told things like:
“Oh it’s normal for a gymnast to not have their period, they just workout too much” “She may need to quit gymnastics to get her period” “It would be better for her to not have her period until after the Olympics”
All of these couldn't be further from the truth.
A female's period is what is called the "fifth vital sign"; it's an essential sign the body gives us that can indicate it's getting enough nutrition to support health and longevity in the sport.
In this episode you'll learn:
What's normal and what's not for periods
When to be concerned if your gymnast hasn't had her period (or has lost it)
Why birth control is a bad "bandaid" for a missing period
How do you feed your gymnast and your family at the same time...without feeling like a short-order cook, a referee, or like you're going to lose your mind??
Every family is different. Every kid is different. But most parents struggle with some of the same issues when it comes to feeding their gymnasts and other family members.
I think we all know how important family dinners are, but what happens when the reality of life and schedules make that tricky on the best day? Or maybe you have kids at different developmental stages, so you're not sure how to ensure everyone gets what they need. Perhaps you have a super picky kid who makes preparing meals feel like jumping through hoops.
Parents are just trying to do their best to feed their gymnast and family. I'd love to support you in this endeavor so listen in today to get some insight on how to navigate these road bumps.
In this episode you'll hear about:
The number one mistake most parents make when planning and cooking meals
How to navigate adequately fueling your gymnast when that may differ from the rest of your children's current nutritional needs.
Common challenges parents face in feeding their gymnasts and families
Episode 49: Fueling the Gymnast: Carbohydrate Edition
12 Jun 2023
00:33:06
Have you been told that your gymnast should stay away from carbs or bad things will happen?
Sadly, too many gymnastics parents are getting this message and unfortunately, it's coming from sources they usually respect and listen to. These days, oftentimes the term carbohydrate or carb is practically synonymous with profanity and is avoided at all costs.
But what do the science and research say about carbohydrates and fueling high-level gymnasts? Is a low-carb diet the best way for your gymnast to get ahead? What are the pitfalls or downsides of only focusing on the other macronutrients? Are all carbs created equal?
Listen in to hear me answer these questions and more.
In this episode you'll hear about:
What a carbohydrate is and the science behind the different types of carbs
Why gymnasts need carbohydrates to fuel training and what happens when carbs aren't properly included in a gymnast's diet
How much carbohydrate gymnasts need (you might be surprised)
Does your gymnast need a snack break during practice?
This is a highly debated topic, with lots of opinions and biased reasoning behind those thoughts. How old-world gymnastics culture has historically viewed snacks during practice has created a frenzy of misinformation and misunderstanding of one of the best tools your gymnast can utilize to maximize their training.
In today's episode, I'm discussing how dietitians trained in sports nutrition approach using performance nutrition for intra-workout fueling. AKA, the strategic usage of the right fuels at the right time and hydration to level up performance and focus, and recovery.
When we view gymnasts consuming snacks from a performance and recovery perspective, we can see it's more nuanced than "Oh I'm hungry and I need a snack".
Listen in to hear if your gymnast should be fueling during their workouts.
In this episode you'll hear about:
The difference between "snacking" and "fueling"
The most common roadblocks to fueling during workouts
Who should be using intraworkout nutrition and when to implement it during practice
Episode 166: What’s the difference between a Nutritionist vs Registered Dietitian Nutritionist?
25 Aug 2025
00:17:07
Why is our practice The Gymnast Nutritionist® even though we are all Registered Dietitian Nutritionists (specialized in pediatrics and sports nutrition).
Marketing. No one knows what a dietitian is. Not even in the hospital. We get all dietricians, dietary, nutritionalists, etc.
But, there are HUGE differences between dietitians and nutritionists. We are not created equally. And, like in any professions, they bad dietitians and bad nutritionists.
But, I am confident to say there are way more “nutritionists”, health coaches, etc who do harm out there bc they just don’t have the training needed to do what they’re trying to do.
Now, this is going to come off as all “high and mighty” which is funny because if any other professions—doctor, nurse, physical therapist, etc was saying you shouldn’t try to do those professions without the training + credentials, no one would bat an eye.
But I guess the thing about nutrition is everyone eats, everyone has an opinion about what people eat, and especially former gymnasts—they think they know it all.
I bring all this up bc it’s about knowing what’s up as a consumer and making sure you’re choosing qualified professionals to help your CHILD and adolescent gymnast.
It’s one thing if as an adult you want to work with some personal trainer or health coach to help you with your nutrition—whatever, that’s your choice.
But for your own child or teen--- we need to be more careful because they are not just small adults. Their physiology is different, their development and cognition is different, their nutrition needs are different, and the growth piece is so so so critical and even adult dietitians don’t know how to assess this (including NCAA dietitians—you’re working with adults).
In this episode you'll learn:
Why The Gymnast Nutritionist® team is made up of highly specialized Registered Dietitian Nutritionists (no "health coaches" over here)
The differences between a "nutritionist" and Registered Dietitian Nutritionist (RDN)
What it takes to become a RDN
Why you should only hire a RDN to work with your gymnast on nutrition versus a personal trainer, health coach, "nutritionist", etc
Episode 47: Can Nutrition Help Prevent Gymnasts Mental Blocks? with Rebecca Smith M.A.
29 May 2023
00:47:18
Has your gymnast encountered mental blocks and it feels like you've tried everything to help them? Have you wondered if maybe their nutrition has an effect on their mental state?
In today's episode, I'm chatting with mental block expert Rebecca Smith M.A. of Complete Performance Coaching and we're discussing the role nutrition plays in overcoming mental blocks in gymnastics.
It probably doesn't occur to most gymnasts and parents to look at their nutrition when struggling with a fear or mental block, but if your brain is running on empty, that's a threat to your health and safety. Since it's our brain's job to keep us safe, mental blocks are basically a flight, fight, freeze response and are exasperated by underfueling.
Listen in to hear Rebecca's advice on overcoming mental blocks in gymnastics.
In this episode you'll hear about:
What a mental block is, how it can start, and how nutrition (or lack of) can contribute to its existence.
Controllables your gymnast can work on to battle mental blocks
The role parents play in helping with both nutrition and mental blocks for their gymnasts to be successful
Episode 46: Nutrition Non-Negotiables for High Level Gymnasts
22 May 2023
00:12:41
What helps my high-level gymnast clients be successful and shine at Nationals?
In this quick tip episode, I'm giving you a list of all the non-negotiables when it comes to fueling the high-level gymnast for performance and longevity in the sport. Things my clients know they have to focus and work on if they want to reach their peak performance when it matters most.
Nutrition is the foundation for gymnasts. Working on their nutrition, having a fueling plan, and using performance nutrition strategies is something your high-level gymnast needs to incorporate into their daily schedule. It's just as important as going to practice, conditioning, rehab, and anything else she does to hone on her craft.
Now is the perfect time to systematically review this list of nutrition non-negotiables for high-level gymnasts and see where they might need extra help and focus.
In this episode you'll hear about:
What high-level gymnasts need to prioritize to be successful long term
5 non-negotiables that help my clients stay healthy and perform their best
How to get help if your gymnast is struggling with any of these; it's not too late!
Episode 45: What College Bound Gymnasts Need to Know about Nutrition with Tiffany Campbell MS, RD, CSSD, CBDT
15 May 2023
01:00:15
Will your gymnast show up to college campus prepared and capable of managing their nutrition?
Freshman year of college is a major transition for everyone. Even gymnasts. They're miles away from home, interacting with new coaches, and new teammates, eating out of the dining hall or dorms, crazy schedules...it's a lot. Everything is different.
If they are not already aware of fueling and taking an active approach, it oftentimes gets put on a back burner because the transition is so hard.
Gymnasts can't put off learning about these things until they get to college. Especially if they want to make the lineup freshman year. Knowing nutrition, how to fuel, and how to plan is PARAMOUNT to your overall success in college, not just gymnastics.
We're discussing what college-bound gymnasts need to know about nutrition (along with their parents) before they get to college.
In this episode you'll learn about:
Common issues freshmen gymnasts struggle with and the roadblocks that are tripping up these athletes.
How to help a gymnast navigate the body change that is normal in college
Where to go and how to get support when on campus if struggling with food/body etc
Episode 44: Gymnast Nutrition & Recovery in the Off-Season-Nutrition Can't Wait Until Next Season
08 May 2023
00:33:39
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
Episode 43: Gymnast Nutrition & Recovery in the Off Season- Gymnastics Culture
01 May 2023
00:43:15
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
Episode 42: Gymnast Nutrition & Recovery in the Off Season- Spring cleaning (labs, supplements, etc)
24 Apr 2023
00:11:39
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
Episode 41: Gymnast Nutrition & Recovery in the Off Season - What to ask their doctor
17 Apr 2023
00:23:16
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
Episode 40: Gymnast Nutrition & Recovery in the Off Season- Look back to move ahead
10 Apr 2023
00:28:22
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
Episode 39: Creating a Pro-Fueling Culture in Gymnastics
03 Apr 2023
00:28:06
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.
Episode 38: 5 Ways to Improve Performance between Now and Nationals
27 Mar 2023
00:27:07
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.
Episode 165: What to Do When Your Gymnast’s Lunch Comes Home Uneaten?
18 Aug 2025
00:14:22
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
Episode 37: How to support your gymnast’s nutrition (when they don’t want it)
20 Mar 2023
00:26:35
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.
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"
Episode 35: The Gymnast's Guide to Plant Based Diets
06 Mar 2023
00:33:23
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.