The Gymnast Nutritionist® Podcast – Details, episodes & analysis

Today I'm peeling back the curtain to discuss a very nuanced topic that definitely deserves a spotlight of it's own: the role of vitamins and minerals in your gymnast's diet. I'm taking you into the world of minerals for gymnasts and the impact they have on their overall long-term health. 

Here at The Gymnast Nutritionist, I talk a lot about addressing adequate fueling first; and that will never change. Too many gymnasts are underfueled and are ticking time bombs as a result. But once the underfueling issues are fixed, the work doesn't stop there...

We know that minerals are the spark plugs that influence everything in the body, especially hormone function, muscle function, neurochemicals and so on and so forth. And there is a delicate balance of how these minerals interact and are absorbed by the body. So it's not just a simple fix of buying ALL the supplements at the store and hoping to see results. 

In this episode you'll hear get a quick primer into minerals for gymnasts: 

• Understanding overall mineral needs in athletes 
• Iron deficiency and it's implications
• The connection between minerals and hormonal health

 Links & Resources   

• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• Episode 104: Nutrient Density, Real Food and Gymnastics
• Episode 08: Gymnast Nutrition + Endurance
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

I'm sharing 6 surprising benefits from fixing your gymnast's fueling issues that they might see over the course of weeks, months, and years of nailing their nutrition. Of course every gymnast is different, effort into fueling is different, and overall baseline of where they're starting varies. 

But after years of working exclusively with gymnasts, I want to share with you six common health and performance issues that we often pleasantly see resolve when a gymnast gets appropriate nutrition. And we're not just talking about less injuries (which of course is a big one). I'm talking about some of the subtle nuances your gymnast just thought were part of the sport and along for the ride. 

In this episode you'll hear about six results we see when your gymnast fixes her fueling issues:  

• Gut health, constipation, bloating and other GI issues improve
• Nutrition's role in immunity
• Better skin health (huge one for self-conscious teens and preteens!)
• Menstrual health and nutrition link
• Reducing headaches (no it's not just a hydration thing)
• Improvements on mental blocks when your gymnast is properly fueled

  Links & Resources   

• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• Episode 32: What foods can gymnasts eat to “boost” their immune system?
• Episode 04: Relative Energy Deficiency in Sport and Gymnastics
• 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

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

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

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

In this episode you'll learn: 

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

Link & Resources

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

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

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

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

In this episode, you'll learn: 

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

Link & Resources

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

Bone health is an essential aspect of the longevity of a gymnast’s career in the sport. Plus it has lasting effects years beyond sport.

A young high-level gymnast (10-20 something years old) is in a critical time period for bone mineralization. Loss of bone mass begins around age 30. Improper nutrition during adolescence will have long-term implications that are minimally reversible (like osteopenia/osteoporosis).

In this episode, you'll learn: 

• The "Dynamic Duo" for bone health and why adequate dietary calcium is so vital
• The 3 most important factors in bone health for a high-level gymnast
•  What the "5th" vital sign has to do with long-term bone health and why masking it can be misleading with serious ramifications

Link & Resources

• Blog: Bone Health for the Gymnast - Energy Availability, Vitamin D, Calcium
• VIP Nutrition Coaching Program Application
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Free training: How to Fuel the Gymnast for Optimal Performance 

Many parents wonder if their gymnast's nutrition should include supplements and if so, which ones. 

“Food first” is the tagline of most sports dietitians. We are not “anti-supplement”, but there’s a lot to be said for focusing on what you can “add” to the diet to get different nutrients. You will get many benefits from whole food sources versus just supplementing a diet that is overall lacking in nutrient density.  

But, some nutrients just can’t be consumed in adequate amounts or must be replete due to insufficiencies and deficiencies often related to high levels of intense training as an athlete. There are several very effective supplements I use with my high-level athletes or my athletes whose diets are lacking, or lab tests have shown to be insufficient/deficient.   

In this episode, you'll learn: 

• What falls into the category of "supplement"
• The three questions to ask when it comes to supplements
• The must-know about supplements for NCAA and Elite Gymnasts 
• Why it's so important to know exactly what's in the supplements you give your athlete 

Link & Resources

• Blog: The Gymnast's Guide to Supplements
• NCAA Banned Substances
• Group coaching now enrolling for VIP Program Cohorts 
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

It's back-to-school time for your gymnast's nutrition. Did you envision making super cute bento-box lunches for them...and then reality hit and it's more like a fire drill each morning, throwing whatever you have into their lunch box?! And forget about feeding them breakfast before running out the door!

While unfortunately this is totally normal and a by-product of our hectic lives, many gymnasts show up to afternoon workouts during the school year underfueled, which has significant impacts on them during and outside of practice.   I want to give you 3 things to keep in mind for your gymnast's nutrition this school year.  

In this episode, you'll learn: 

• Why it's important to have a plan when it comes to fueling at school.
• Why your gymnast needs a performance nutrition strategy 
• Red flags that might indicate your gymnast is underfueling throughout the day 

Link & Resources

• The Busy Gym Parent's Guide to Meal Planning 
• Group coaching now enrolling for VIP Program Cohorts 
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

I’m back with another Quick Tip episode on what I consider the Top Nutrition Considerations During Puberty for female gymnasts. That’s right, let’s talk about growth spurts in the high-level gymnast and what you as a parent should be aware of when it comes to their nutrition during this vital period of growth and development.  

For female gymnasts, there is often delayed puberty due to underfueling and high levels of training, and this is abnormal. Your gymnast will be at incredible risk for injury and poor performance if her body is not allowed to go through puberty at a normal rate. 

And don't worry, I'll have a 101 on growth spurts for the male gymnast shortly. Stay tuned!

In this episode, you'll learn: 

• Top 5 nutrition considerations during puberty for the female gymnast.
• How delayed puberty can affect injuries and healing 
• Why not getting her period isn't "normal" and the long-term ramifications. 

Link & Resources

• Blog: The High-Level Gymnast and Puberty Part 1
• Group coaching now enrolling for VIP Program Cohorts 
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Private 1:1 Nutrition Coaching for High-Level Gymnasts

Do you ever worry about how to fuel your gymnast? Wondering if they're getting the right nutrients, the right balance, or even just the right amount of food? Or maybe they've been making some comments lately that cause you to worry about their relationship with food. And let's not even get started on when to squeeze it in with those crazy training hours. 

If that's you right now, it might be time to work with a professional to help address these concerns and get direction. Every investment you make in gymnastics hinges on adequate and proper fueling, so investing early is like an insurance policy for your gymnast 

In this episode, you'll learn: 

• When it's time to engage with a nutrition professional
• Signs your gymnast is struggling with food or her body  
• What to look for when hiring a nutrition professional

Link & Resources

• Group coaching now enrolling for VIP Program Cohorts 
• Connect with Christina on Instagram @the.gymnast.nutritionist
• Check out our meal plan subscription for recipe inspiration 
• Private 1:1 Nutrition Coaching for High-Level Gymnasts