Explore every episode of the podcast The Gymnast Nutritionist® Podcast
Dive into the complete episode list for The Gymnast Nutritionist® Podcast. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
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Episode 117: Real Food for Gymnasts: A primer into minerals for gymnasts
30 Sep 2024
00:36:29
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
Episode 116: Six surprising things that happen after fixing your gymnast's fueling issues
23 Sep 2024
00:22:22
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
Episode 107: Does your gymnast need a sports drink this summer?
15 Jul 2024
00:23:04
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
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
Free training: How to Fuel the Gymnast for Optimal Performance
Episode 16: Part 1 Top 10 Gymnast Nutrition Myths
17 Oct 2022
00:25:58
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
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
Free training: How to Fuel the Gymnast for Optimal Performance
Episode 14: The Must Know about Gymnasts and Supplements
03 Oct 2022
00:37:50
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
Episode 13: Back to School Nutrition for the Gymnast
26 Sep 2022
00:22:13
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
Episode 12: Growth Spurts 101 for the Female Gymnast
23 Sep 2022
00:16:15
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.
Episode 11: 5 Signs It's Time to Start Working with a Sports Dietitian
19 Sep 2022
00:34:29
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
Episode 10: Do Gymnasts Need to "Eat Clean" to be Successful?
12 Sep 2022
00:49:36
Do gymnasts need to "eat clean" for optimal performance and health? In short? No. But stay with me, as there is a LOT of nuance here.
Often, "clean eating" often will lead to food issues, can cause underfueling, and overall cause a gymnast to struggle.
There is an important psychological aspect to our eating that often gets ignored with advice like "just eat clean". And, only focusing on clean eating gives parents and gymnasts a false sense of security so they don't even realize it's actually the problem, until it's too late.
Food is more than just fuel and gymnasts are more than just well oiled machines.
In this episode, you'll learn:
Some of the common mistakes around food
Why intention and context matter when it comes to food choices
What "gentle nutrition" is and why it's so important for gymnasts
Episode 09: How to Get Your Gymnast to Eat Breakfast
09 Sep 2022
00:14:17
Why is the first meal of the day the hardest meal to get gymnasts to eat?
They have a lot of reasons…early practice so they think they don’t have time to digest it, late practice so they don’t want to wake up early enough to eat it, the limited number of options…the list goes on. But that first meal is vital when it comes to fueling the gymnast so here are some quick tips to help make it happen.
In this episode, you’ll learn:
Why perfect is the enemy of good when it comes to building breakfast
How to think outside the box for your gymnast’s breakfast options
What does nutrition have to do with a gymnast’s endurance? A lot. For most gymnasts, including myself, if their routine endurance isn’t where they think it should be they often think it’s a “try harder, more cardio, more conditioning” issue which isn’t always the case.
If a gymnast can't repair, recover, AND adapt, their endurance will pay the price.
In this episode, you'll learn:
Why overall underfueling is often the unknown reason for endurance issues
How inadequate (or inappropriate) Performance Nutrition is affecting your gymnast's endurance
What role iron levels play in a high-level athlete's endurance
Episode 160: Fueling the Gymnast at College Camps [Replay]
14 Jul 2025
00:14:54
Is your gymnast attending any college camps this summer?! Does your gymnast know how to optimize her fueling at college camps to stand out and make a lasting impression?
Summer camps are like a rite of passage for gymnasts. They're usually a fun time to make new friends, try new skills, and train in an upbeat atmosphere. But as they get older, and especially as they progress in the levels and reach the recruiting stage, these camps start to feel more like an audition.
At this stage, gymnasts need to approach these camps as an opportunity to make a great impression. And that means being on top of their preparation, not just in their skills, but also in nutrition. Focusing on your gymnasts fueling BEFORE college camps is a must. Eating well the week of camp and hoping for the best ain't going to cut it.
In this Quick Tip episode you'll hear about:
Why fueling the gymnast for college camps starts earlier than you think
How performance Nutrition Strategy + travel planning is a MUST for college camps
The low down on intracamp meals + snacks + hydration
Episode 07: Nutrition Related Gymnastics Deductions
29 Aug 2022
00:35:44
I think gymnastics scoring is sometimes this mystical side of gymnastics where often gymnasts, parents, and coaches feel like it's a total toss up as to what score they’ll get that day.
What most parents and coaches don’t know is that underfueling is often the root cause of their gymnast’s poor performance at competitions.
Episode 06: 9 Things I Wish I'd Known About Nutrition as a Gymnast
22 Aug 2022
00:36:29
As a former gymnast, I love gymnastics with all my heart, but I developed some really strange behaviors and habits with food + my body during the sport. It took a long time to unlearn these.
Ultimately, these struggles ended my gymnastics career. Your (or your gymnast’s) story doesn’t have to end like that.
In this episode, you'll learn:
Why #dietculture runs rampant in gymnastics culture.
The top 9 things I wish I’d known as a gymnast that would have likely given my career a much happier ending.
When to get help if your gymnast is struggling with nutrition (hint it's sooner than you think).
Episode 05: How Coaches Can Talk to Their Gymnasts About Nutrition
15 Aug 2022
00:38:53
A gymnastics coach is one of the most important persons in a gymnast's life. I know that coaches mean well and want their gymnasts to succeed, but often the things they were taught about nutrition + bodies as a gymnast just aren't physiology correct nor helpful. What is beneficial is for coaches to give nutrition information from a place of adequacy and performance.
Unfortunately, history shows us that there have been very unhelpful ways that some coaches approach the subject that can cause a lot of harm. The good news is that gymnastics culture is changing and there are still some helpful ways to address nutrition in the gym with your athletes.
Whether coaches are responsible for teaching their gymnasts about nutrition or not
The difference between a Registered Dietitian Sports Nutritionist (RDN) vs a "Sports Nutritionist", why it matters inside your gym and for high-level gymnasts
Top "do's and don'ts" of talking about nutrition with your gymnasts
Link & Resources
Blog: How Coaches Can Talk to Their Gymnast About Nutrition
Check out our online program for parents, The Balanced Gymnast® Method through this free training
Episode 04: Relative Energy Deficiency in Sport and Gymnastics
08 Aug 2022
00:43:15
Gymnasts and RED-S are unfortunately linked more often than parents and coaches realize. RED-S, otherwise known as relative energy deficiency in sport, is a syndrome introduced in 2014 by the International Olympic Committee to expand upon the female athlete triad.
RED-S is a way to describe the physical and psychological effects of inadequate energy intake on athletes both male and female. Many gymnasts have RED-S and it's often what I term "unintentionally underfueling": they (and their parents) are simply are not taught from a young age how much energy they need to fuel 20+ hours a week of training.
In this episode, you'll learn:
What are the physical consequences and side effects of RED-S
What symptoms to be aware of in your own athlete
What you can do to help your gymnast recover from or prevent RED-S
Link & Resources
Blog: Does your gymnast have relative energy deficiency in sport (RED-S)?
Episode 03: The Busy Gymnast Parent’s Guide to Meal Planning
01 Aug 2022
00:28:25
Trying to prepare meals that everyone in the family enjoys, that fuel your gymnast properly, and that can be made in a timely fashion, is a challenge that I’m sure you all face.
Do you pick this recipe because it’s what your daughter’s coaches say she should eat?
Do you make your other child’s favorite meal, even though it is not enough fuel for your gymnast?
Do you make something super easy and convenient that does not meet her nutritional needs?
All of these are questions are SO NORMAL when you are trying to meal plan and fuel a high-level gymnast.
In this episode, you'll learn:
Our 10 min meal planning strategy that will save you tons of stress (and wasted food) each week!
What you need to think about when building the gymnast's plate
Why including foods that bring satisfaction are an important part of your gymnast's relationship with food + body
Link & Resources
FREE Guide: The Busy Gym Parent's Guide to Meal Planning
A gymnast should weigh what their body wants to weigh. That sounds silly, but weight is not a behavior. And, weight is also not an indicator of performance. Child and adolescent gymnasts are still growing and developing and thus their bodies will change as this is a normal physiological part of life. If a gymnast isn't eating enough to growth and develop, their body won't be getting enough nutrition to repair and recover.
In this episode, you'll learn:
Why weight is not an indicator of health or performance, and how BMI is not appropriate for gymnasts
Why focusing on weight can be harmful and miss the real issue
How to support gymnasts who think they need to be smaller to be successful
What we can focus on as parents and coaches to support our gymnasts through puberty and beyond
Episode 01: Normal Nutrition vs Performance Nutrition for Gymnasts
30 Jul 2022
00:22:37
There’s a big difference between what we call Normal Nutrition versus Performance Nutrition for the gymnast. Both are of equal importance for optimal performance, recovery, and longevity in the sport.
Unfortunately, most high-level gymnasts never learn how to incorporate both, and this is a huge reason gymnasts often face serious injuries or don’t reach their big goals and dreams.
In this episode, you'll learn:
What "normal nutrition" is and why gymnast often struggle with this
Why gymnasts need to have a Performance Nutrition Strategy
Why "just eat healthy" doesn't guarantee performance (and is super problematic if you have a selective eater)
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
Episode 104: Nutrient Density, Real Food and Gymnastics
24 Jun 2024
00:25:03
Nutrient Density, Real Food and Gymnastics—"do you even care about healthy eating!?"
I had an IG post go viral last year where I compared intraworkout fueling options. And my comments BLEW UP with some really crazy comments about goldfish of all things.
I feel like I’m constantly have to say how of course we care about healthy eating and nutrient density in the context of gymnastics. But that there are certain priorities when it comes to fueling a gymnast.
I am NOT a fan of “clean eating” as we often see this create massive issues around fueling, restriction, then binging, etc and that defeats the whole purpose of trying to get a gymnast or athlete to eat healthier. But what most people don’t know is I’m actually trained in functional nutrition with a focus on GI health. So of all sports dietitians, I especially care about what your gymnast eats.
BUT, I also have to respect biology and science and know that the healthiest, cleanest, most nutrient dense diet that doesn’t provide sufficient nutrition won’t save your gymnast. Before I throw out anymore of these terms like “clean eating”, nutrient density, etc… Let’s define.
In this episode you'll hear about:
Defining nutrient density, clean eating, and healthy eating
What foundation needs to be in place before utilizing the advanced nutrition strategies
Best practices for fueling and supporting a healthy relationship with food
Episode 103: Sports Drinks, Cavities, and Dental Health with Dr Clayton DMD
17 Jun 2024
01:04:09
Why have a dentist on The Gymnast Nutritionist® Podcast? Often I get questions from gymnast parents about sports drinks, cavities, and dental health. So I brought in an expert for today's episode!
It’s common for dentists to warn parents not to let their children have sports drinks because of the risk of cavities and dental health. The big focus here tends to be the sugar. Which only fuels the “sports drinks are bad” camp which isn’t true. This episode isn’t just about sports drinks in and of themselves as there is certainly a time and place for those in sport to strategically refuel and improve performance.
But there’s a lot more to cavities than just sugar, and who knows what else is going on with their oral hygiene. Plus the logistical barriers to appropriate intraworkout fueling narrow down our choices of what we have in terms of fueling for optimal performance with high intensity, anerobic workouts that are 4-5+ hours at a time.
That's why I'm so happy to have Dr Craig Clayton DMD, one of the premier dentists in Meridian Idaho on the podcast today. He's worked in various dental settings and has experience working with a wide range of dental teams, patients, and practice cultures. Listen in today as he breaks down what's really going on with your gymnast's sport drinks consumption and dental health.
In this episode you'll hear about:
What are cavities and can things like sports drinks, quick carbs (sugars) contribute to them?
What’s the best way to prevent cavities?
How do we balance fueling intraworkout + cavity prevention?
Episode 161: Can gymnasts make up a deficit with a few "good days" of nutrition? [Replay]
21 Jul 2025
00:18:59
Most gymnasts are wildly inconsistent with their nutrition. They skip breakfast or lunch, or they get out of practice so late they skip dinner. But one question I get asked by parents a lot is will a few "good days" of nutrition and fueling help balance out the erratic days of fueling for their gymnasts?
There’s a new research study just published in the MEDICINE & SCIENCE IN SPORTS & EXERCISE that highlights a really important concept about fueling gymnasts. I won’t bore you with all the details of the study (linked in show notes), but I am discussing the big takeaway for our purposes.
When dealing with young athletes training 15-20, 30+ hours/week, we can’t just hope it all “averages out” in terms of energy availability or caloric intake. Most gymnasts aren’t “closing the recovery gap” each day. Meaning they're going to workouts underfueled, they’re not recovering well post-workout, and not refueling properly.
And even if they’re eating enough calories in a 24 hour period…the timing and distribution still matters Something we teach about called “within day energy balance”. So what are you supposed to do with all of this?
In this episode you'll hear about:
Why your gymnast needs a fueling plan
How a performance performance nutrition strategy in/around workouts will give your gymnast the edge in training
Episode 101: What June 15th and NCAA Recruiting has to do With Your Gymnast's Nutrition
03 Jun 2024
00:33:11
✨June 15th is a SUPER exciting day for rising juniors in high school. This is the day where NCAA coaches can verbally offer them a spot on their team. And for the top recruits in the country it can feel like Black Friday in terms of trying to make a decision before the spot is taken by another recruit. It's a stressful and chaotic ride and maybe you're wondering why I'm talking about nutrition for recruiting gymnasts.
But recruiting doesn’t end on June 15th and continues the rest of junior year and into senior year for college-hopeful gymnasts. And yes, nutrition is a vital factor for gymnasts going through the recruiting process.
There is a LOT that goes on years prior to this day for your gymnast if they want to be a competitive recruit that gets scooped up at some point between now and when they graduate high school. And today I'm discussing what parents can do with nutrition to help their gymnast reach their big goals and dreams in the recruiting journey!
In this episode you'll hear about:
Best practices to keep them healthy
How to leverage nutrition from an early age to help them continually progress in the sport
How to help build their repertoire of skills and maturity that coaches are looking for... which includes being able to fuel oneself in college when parents aren't around
Episode 100: A tribute to messy action (and how it relates to fueling your gymnast)
27 May 2024
00:41:27
Sometimes when things get tough, I have to remind my gymnasts to remember their "why" to committing to fueling their sport. And that oftentimes if we wait for motivation to inspire us to take action, we could be waiting forever...
✨Today is a BIG day celebrating the 100th episode of The Gymnast Nutritionist® podcast!
In going over what I wanted to discuss today, I was hit by the similarities between committing to and continuing this podcast plus the lessons I've learned along the way and the fact that these are the exact lessons that will get your gymnast far when it comes to their fueling.
And a lot of these lessons are things I wish I had learned as a gymnast. It could have made ALL the difference in my own gymnastics journey. That success is often found through discomfort. Things usually feel harder before they get easier.
There have been moments in running a business and trying to put out these podcasts where I just didn't feel motivated to record one on a Sunday night after a long week. And sometimes gymnasts who have committed to fueling don't feel like getting up earlier to have breakfast before a meet or practice. Or eating lunch at school when no one else does.
It's in these moments that we have to remember and connect to our "why"
Recording a podcast episode every week amidst the chaos of life isn't easy. Fueling a gymnast during a crazy competition or upgrade season can be difficult. But if I've learned one thing over the past few years, it's action has to come before motivation. And the best way to do that is to connect to "WHY" we made the commitment in the first place.
A huge thank you to everyone who has been on this journey with me. It means so much to me to hear how you are loving the podcast as it's truly a labor of love. Gymnastics culture around fueling and nutrition is slowly changing and I thank you for supporting me in getting the message out!
Episode 99: Dangerous Assumptions to Make about Gymnasts + Nutrition
20 May 2024
00:22:18
What are the most dangerous assumptions people can make about gymnasts and their nutrition needs? Unfortunately, there quite a few. And I'm going over 8 of them in today's podcast episode.
Gymnasts and parents are SHOCKED…
✨When they see how much better they feel and perform with optimized meals/snacks throughout the day. 🚀It’s not rocket science. 🥵It’s not “random” as to why you feel tired, slow, sluggish, hangry or you’re constantly injured. More than likely, your gymnast is just underfueled 🪫
But, if we’re being honest…😳A lot of gymnasts are stubborn and think everything is “fine”. And that right there is one of the MOST dangerous assumptions one can make about nutrition for gymnasts. I’m not saying you should go looking for trouble…
❓But are you *really* optimizing everything you can to improve your performance and recovery? Probably not. There are probably things related to nutrition that aren’t even on your radar. And that's where I come in. To help parents and gymnasts OPTIMIZE nutrition for performance, health, and longevity in this crazy sport. If you’re ready to help your gymnast take her performance to the NEXT level this season…
It’s time to stop ignoring the #1 thing that can make the biggest difference in all areas of your gymnast's journey and beyond. Listen in to today's episode to learn more.
In this episode you'll hear about:
Updates to Team TGN® (as requested)
8 dangerous assumptions about gymnasts + nutrition
How to avoid them to prevent confusion about fueling your gymnast
Episode 98: Upgrade Season Pt 4- Going to Nationals as a Sports Dietitian
13 May 2024
00:41:35
Many of you listening wonder what Nationals is like; so today I wanted to give you a glimpse of what it’s like for me as a sports dietitian but ALSO what it’s like for my clients. Some of which I traveled with and got the full experience of fueling gymnasts while on the road!
Let me just say that nationals is like my Superbowl. It’s the one time of year I can come to a central location and see clients from all of the US. Many of which I’ve never met in person and others I have only seen a few times. We had 27 level 10s qualify to Nationals this year! It was so great getting to see parents, gymnasts, etc, but also meeting coaches other people I’ve heard tons about but never met in person.
What’s also cool for me is getting to meet with USAG medical provider friends, doctors and ATCs who are there providing medical care. We often connect in various ways whether that’s taking care of athletes together, seeing each other at Congress lectures, elite comps, etc and it’s so great to be reconnected with people “in the trenches” of this crazy sport.
And in our new series, "Upgrade Season", I'm taking a look AHEAD to really help our gymnasts with big goals of making Nationals one day. And that starts now, in the off-season training. In today's episode, I'm sharing how that can happen for you and your gymnast. Listen in to learn more.
In this episode you'll hear about:
How a sports dietitian heading to Nationals plans for travel, anticipating bumps along the way
Navigating different time zones, weather, etc
How having a fueling plan is clutch with early or late comp times at the biggest meet of the season
Episode 97: Upgrade Season Pt 3: It's never "not busy"
06 May 2024
00:13:14
Does upgrade season ever just feel too busy? There's so much to get done but not enough time?
Oftentimes, summer in the gymnastics world is busier and more chaotic than the school year/comp season. Lots of vacations, different training schedules, camps or clinics for the upper levels, etc. And plus, for a lot of parents, they’re more in survival mode navigating the chaos. Especially when child care is more difficult.
But, as busy as upgrade season is with everything else going on, the reality is that gymnastics training is year round. And now is the best time to learn to fuel your gymnast. Why? Because nutrition isn’t an overnight fix. It's simple math. The longer you wait, the long it will take to see results. And a lot of what’s going on right now with your gymnast is 100% related to nutrition. The longer that is neglected, the more at risk they are for injury, setback, and struggle.
In our new series, "Upgrade Season", I'm taking a look back to really help our gymnasts with the off-season training. And ultimately, learning to fuel your gymnast is going to save you time, money, and stress.
In today's episode, I'm sharing how that can happen for you and your gymnast. Even during the busy upgrade season. Listen in to learn more.
In this episode you'll hear about:
The importance of learning to fuel your gymnast, correctly
Why nutrition is the key to health and performance
How focusing on nutrition will save you time, stress, and money in the long run
Episode 96: Upgrade Season Part 2- Is your gymnast "unsafe" to do gymnastics?
29 Apr 2024
00:17:26
Is your gymnast unsafe to do gymnastics? When I first heard this concept years ago I was shocked. It had never dawned on me that nutrition was “that serious” re: safety concern in terms of your kid going to the gym.
But the more you think about it, the more it makes sense. Especially if you’re a parent, coach, or gym owner. The reality is that gymnastics has a lot more inherent “risk” to it than other sports where you aren’t flipping on something 4 inches wide, 4 feet in the air. And while these days the freak accidents are rare, they still happen. And as I always say, there will always be accidents that have nothing to do with nutrition.
But the hard, scary truth is that there are a LOT of gymnasts out there who have no business going 4-5+ hours to the gym each day. Why? Because they are MASSIVELY underfueled and a ticking time bomb for injury.
In our new series, "Upgrade Season", I'm taking a look back to really help our gymnasts with the off-season training that is happening for most by this point. And that includes discussing the struggle a lot of parents experience when enforcing this concept of fueling for safety reasons.
In today's episode, I'm covering the 3 main reasons we see parents struggle with holding this boundary. Listen in to learn more.
In this episode you'll hear about:
With how expensive gymnast is, parents don't want their kids missing practice
What happens when parents focus on the wrong things when it comes to fueling
How some parents don't think it's "that bad" or are in denial
Episode 95: Upgrade Season Part 1- Your gymnast didn’t “make it”…now what?
22 Apr 2024
00:24:36
For most gymnasts, competition season has or is coming to a close and upgrade season is starting. But why didn’t your gymnast make it to insert…regionals, Nationals, etc?
There’s a LOT you can’t control. What region your gymnast is in, what age group, session times etc. Gymnasts spend months preparing for these big meets but there is a lot that is just out of their control.
In our new series, "Upgrade Season", I'm taking a look back to really help our gymnasts with the off-season training that is happening for most by this point. And that includes discussing some of the reasons why your gymnast maybe didn't "make it" to the big post meets.
There's a lot of buzz in sports these days around focusing on what you can control. Attitude, effort, work ethic etc. But nutrition is a huge controllable and often ignored. Here’s how we see it (or lack of it) impact gymnast’s in trying to reach their big goals and dreams at the end of a long competition season.
In today's episode, I'm covering four of the reasons we see gymnasts fall short of their goals. Listen in to learn more.
In this episode you'll hear about:
Freak accidents, timing, and competition nerves
What happens when parents and gymnasts focus on the wrong things during season
How to support your gymnast in areas of growth this upgrade season
Does gymnastics stunt growth? It's quite the hot topic and many people weigh in with their own opinions. We've even heard conflicting opinions from medical providers. It's such a big question that it's actually been investigated and researched quite a bit in the past few decades by some heavy hitters such as the International Gymnastics Federation.
Some providers will give you a flippant response like, "gymnastics stunts their growth but it's fine, they'll catch up when they quit". But not growing and developing while in gymnastics should be a big red flag to parents and doctors for underfueling. We need to do our due diligence to determine whether or not they're getting enough nutrition or if something else like a hormonal issue is at play.
In today's episode, I'm covering the 5 big questions I get on this topic of "does gymnastics stunt growth". Listen in to learn more.
In this episode you'll hear about:
Normal genetic factors in gymnasts' height vs signs of underfueling
What causes gymnasts height failure - is it all the pounding?
Why it's not as simple as "they'll grow when they quit" in the long term for gymnasts
Episode 93: Navigating Gymnast Nutrition and Picky Eating
08 Apr 2024
00:24:41
I know so many parents who struggle with their gymnast's nutrition due to picky eating. They know their athlete needs to fuel more, but there's so much push back it feels like a no-win situation.
In today's episode, I'm breaking down what it means to truly have a picky eater versus dealing with a gymnast who demonstrates finicky eating habits. And what you can do as a parent to get your gymnast on the right track to performance and health.
I like to equate it with the conditioning every gymnast does. It might feel uncomfortable, but they know it's necessary to lay the foundation of strength they need for big skills and routines. I find when we present nutrition to gymnasts who struggle with picky eating in a similar way, we can begin to move past fueling roadblocks.
In this episode you'll hear about:
Picky eating vs Extreme Picky eating vs Pediatric Feeding Disorder
What is "finicky eating", how it differs, and its challenges
Why it's so important to make sure your gymnast is eating enough, even when they struggle with these challenges
Episode 92: Gymnast Nutrition and Strength Training with Dr. Stacie Barber PT, DPT, CSCS
01 Apr 2024
00:52:20
I know so many struggling gymnasts who think they need to double down on strength training/conditioning at this point of the season, but have never addressed their nutrition. So then they're left wondering why they can't get stronger, faster, or more powerful no matter how much extra conditioning they do. Or maybe they're injured and season is over but they're seeing a PT who doesn't understand gymnastics and isn't doing them any favors.
Today I'm chatting with CEO of The Physio Fix Dr. Stacie Barber on the symbiotic relationship between nutrition and strength training specifically for gymnasts. Neither one exists in a vacuum and they need to cohesively work together for your gymnast to reach her full potential. Focusing on properly fueling your gymnast is not only about keeping them healthy plus growing and developing (although let's be honest that should be our first focus!). It's also about helping them have the energy and resources to adapt to their training to become powerful enough to do those upper level skills.
And it's also about using nutrition alongside the correct PT/recovery when your gymnast is out with injury. Listen in to hear more about how your gymnast can integrate their nutrition, strength training, and recovery for their strongest upgrade season yet.
In this episode you'll hear about:
The importance of specialized physical therapy in gymnastics
The role of strength training in gymnastics
The impact of nutrition and training during puberty
Episode 91: The Science behind our approach to Fueling Gymnasts
25 Mar 2024
00:24:25
I was asked an interesting question this month about our approach in The Balanced Gymnast® Program. And I found it so compelling, I answered in podcast form! So, today I'm discussing the how and why we use a science/research-backed approach to fueling gymnasts. And why that means it's not a one size fits all answer.
In today's episode, I'm pulling back the curtain of how we work as a team, how we designed our program, and how we continue to evolve. We want to make sure we're always supporting and educating our clients with the most up-to-date research. Not fads, not parroted information, not crowd-sourcing, or misinformation. One of the reasons we weave science into our approach to fueling your gymnast is so that you understand the WHY behind what we teach.
Listen in to hear more about what makes The Balanced Gymnast® Program method so effective and different than everything else out there.
In this episode you'll hear about:
Registered Dietitian vs Nutritionist and why those credentials and training matter
Why specialized nutritional support looks different for developing athletes than adults
How we balance a science backed approach to fueling your gymnast to make your life EASIER
Episode 90: Should your gymnast eat CANDY during a competition!?
18 Mar 2024
00:21:57
Gymnasts and candy don't usually go together, right? Usually we hear about gymnasts avoiding candy at all costs, especially competitions, to prevent blood sugar crashes. Or parents feel like their kid is already addicted to sugar so why would they ever offer candy to their gymnast?
This is a hot topic and I'm diving in as to why there might be situations where I recommend your gymnast eat candy during a competition.
Disclaimer: there's always the nuance and the context of the personal application. This episode is not intended to imply that EVERY gymnast needs candy at a competition. This is a topic we take a deep dive in our TBG program because it is so specific to the individual.
Today I'm discussing what the research says about quick carbs and why using candy in the appropriate situations for your gymnast isn't going to cause a sugar crash when performance matters most.
In this episode you'll hear about:
Why quick carbs are recommend for performance
Which gymnasts might benefit from candy during competition and which won't
Digestion and blood sugar regulation during exercise
Episode 89: Why we focus on performance versus weight in gymnasts
11 Mar 2024
00:32:24
When we focus on weight vs performance for gymnasts, most will never quite reach their full potential. Sad but something we see over and over in young elite gymnasts with all the potential in the world but who have to quit due to injury or burnout.
When we focus on performance and take the focus off the scale, we can focus on properly fueling our gymnasts. And today I'm talking about the elephant in the room of why your gymnast might gain weight when working on nutrition.
First and foremost I have to say your 15, 16, 17+ year old gymnast should not look like they did when they were 9, 10, 11. Most of the population that we work with are growing and developing pediatric and adolescent gymnasts. Who should be growing and gaining weight. Even gymnasts (male and female) who have gone through puberty should still be experiencing body composition and weight changes.
We need to step away from the mindset that only certain body types or a certain weight can do gymnastics. Not only is this toxic and dangerous, it simply isn't true. Skills today take a tremendous amount of muscle which is only attainable if your gymnast is properly fueling for the work required. And that muscle looks different on all body types.
There are a handful of reasons your gymnast might experience weight gain when they start to work on their nutrition. And that's ok because the science is showing why we need to start focusing on performance vs weight for our gymnasts. Want to know why? Listen in to hear more.
In this episode you'll hear about:
Reasons why a gymnast might gain weight while working on nutrition
Puberty, genetic factors, and body diversity in gymnastics
Episode 88: Will your gymnast get results from The Balanced Gymnast® Program?
04 Mar 2024
00:22:03
Have you thought about joining The Balanced Gymnast® Program but not sure what kind of results your gymnast will get?
We just wrapped up our three-day Fueled and Focused Challenge, and during one of our Q+A sessions, I had a parent ask a very insightful question. And that was, "what kind of results can my gymnast get from The Balanced Gymnast® Program?"
We know that this sport is expensive at all levels but even more so at the upper/elite levels. It can feel like you're bleeding money due to travel expense, injuries, specialists, physical therapy...
The list is extensive. So I know some parents sit on the fence about investing in their gymnast's nutrition because it seems like there are higher priority items right now. But I will tell you the biggest complaint we receive about the program is that parents WISH they had found us sooner.
Want to know more? Listen in to see if you and your gymnast are a good fit
In this episode you'll hear about:
The different program tiers within the program - something for everyone
Why The Balanced Gymnast® Program works and we see such great results
Episode 114: The Impact of Underfueling on Gymnast Bone Health With Melissa Lodge, MS
09 Sep 2024
00:57:02
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
Episode 87: The Magic that Happens When Nutrition "Clicks" for your Gymnast [Gymnast INTERVIEW]
26 Feb 2024
00:58:06
In this episode you'll hear from one of The Balanced Gymnast® Program alumni Lundyn VanderToolen and her mom Julie about their nutrition journey with us over the past few months.
Lundyn went from stuck, struggling, and exhausted this fall to scoring her highest AA EVER and qualifying for the Nastia Liukin Cup in her senior level 10 season. If you don't know, the Nastia Liukin Cup is THE premier gymnastics competition for level 10 gymnasts and it's a huge honor to have qualify.
Inside this episode you'll hear:
•How they learned about TBG® Program (and what prompted them to join) •What 1:1 coaching is like with us (and how quickly some see results) • What "clicked" and helped Lundyn own her nutrition •Why they wish they'd invested in nutrition years ago
If you want to connect with either of them, just DM on Instagram: Julie Instagram Lundyn Instagram
Episode 86: Road to Nationals Part 4 - Your gymnast's nutrition plan when it matters most
19 Feb 2024
00:23:30
Will your gymnast harness the power of her performance nutrition plan when it matters most, aka at Nationals? How do you make sure she doesn't crash and burn at the culmination of a season of hard work?
Welcome to the final part of our 4-part series, The Road to Nationals. It's been so much fun over the last few weeks, specifically talking about what can help your gymnast makes the most of their competition season. And hopefully into the post-season big meets!
Because here's the truth. I've seen gymnasts crush it with their nutrition all season long and then fall apart at Nationals. Why? There are two main observations that I've had while exclusively working with gymnasts through every phase of training. Two main things that keep gymnasts stuck and struggling. And prevent them from really excelling all season long and reaching their big goals and dreams.
Want to know more? Listen in to hear to today's final installment on how to best support your gymnast on their Road to Nationals.
In this episode you'll hear about:
When nerves kick in at high pressure meets and what you can do
How to make sure your gymnast is maximizing practices, even at the end of a long season
Why underfueling has such an impact on injuries at the upper levels
Episode 85: Road to Nationals Part 3 - Making every meal count for your gymnast
12 Feb 2024
00:26:28
Is your gymnast making EVERY meal count this competition season? Or is she skipping meals because life just seems too busy and stressful this time of year?
Welcome to part 3 of our 4-part series, The Road to Nationals. Today I'm discussing why at this point of the season it's absolutely crucial to double down on your gymnast's nutrition.
During this point of the season is when we start to see gymnasts gassing out due to lack of energy or endurance, injuries, stress, or any other number of reasons. And some think it really only matters what gymnasts eat on meet days to get peak performance that day.
Here's the thing; yes it's important to make sure our athletes are properly fueled for whatever time their session is. But it's not going to make much of a difference if your gymnast isn't properly fueled in the first place. Every single meal counts for your gymnast in terms of closing the recovery gap and keeping your athlete fueled.
But if your gymnast wants to reach her big goals and dreams, focusing on her daily nutrition now is a non-negotiable. Listen in to hear more about how to best support your gymnast on their Road to Nationals.
In this episode you'll hear about:
Why high-level gymnasts need every meal, including breakfast and lunch, every day
How to navigate the struggle with dinner and post-workout meals
How to show up to practice each Monday and perform at your highest potential
Episode 84: Road to Nationals Part 2 - How to Keep your Gymnast Healthy this Season
05 Feb 2024
00:28:37
Do you know how to keep your gymnast healthy this season as they make a run at Nationals?
Today is the second episode of our 4-part series, The Road to Nationals. I'm talking about everything you need to know in terms of fueling your gymnast, helping them stay healthy, and hopefully perform their best this competition season.
February is not only competition season, it's also cold and flu season for all our athletes out there. Plus, most of these gymnasts are already physically run down from the intense training, long and stressful school hours, and lack of sleep. It's a recipe for injuries and illnesses.
Closing that recovery gap, making sure your gymnast is getting enough nutrition to support everything that needs to happen in her body is one of the best defenses you can have in keeping her healthy. Listen in to hear more about how to best support your gymnast on their Road to Nationals.
In this episode you'll hear about:
The best defense in keeping your gymnast healthy on their Road to Nationals this season
Is your gymnast's nutrition (or lack of!) actually creating a suppressed immune system?
Are supplements the answer to staying healthy during season?
Episode 83: Road to Nationals Part 1- Back to Nutrition Basics
29 Jan 2024
00:17:14
If your gymnast is serious about making it to Nationals this year (or any other major competition), now is the time to dial in their nutrition. And I've got something special to help you and your gymnast really hone in on nutrition to support them throughout this very long competition season.
There's no better time than the beginning of competition season to help bring it back to the basics. Today's episode is the first in a brand new series, Road to Nationals, because that is ultimately the goal of most of our athletes. And I want to help!
So why is it so important that we take it back to basics and what do we really need to focus on in terms of nutrition for gymnasts hoping to make it Nationals this season?
Listen in to hear more about how to best support your gymnast on their Road to Nationals.
In this episode you'll hear about:
Periodization and fueling for the work required
Importance of closing the recovery gap and the cumulative effect of lack of recovery
The need for a performance nutrition strategy and going into workouts well fueled
Episode 82: Why Our Language Around Food Matters for Gymnasts
22 Jan 2024
00:27:10
Why does our language around food matter for our gymnasts?
January is THE month where resolutions about food are made...and broken. We are inundated with messages like "new year, new you". Or "go clean". Everyone is coming off the holidays and quite a few feel like they need to restrict or make huge changes to be healthy. But then why are those big changes so hard to adhere to just a couple months later?
How we talk about food and the language we use in front of our gymnasts when discussing ALL kinds of food matters here. The barrage of messages this time of year about dieting and restricting from diet culture are so detrimental to not only your gymnast's performance, but also their long term relationship with food. We never want our gymnasts to feel shame about food, but we live in a culture that is sending this message every day. What's a parent to do? Especially when parents have been fed lies about what and how to feed their high-level athletes.
In this episode you'll hear about:
Your language around food and why it matters for your gymnast
What is the "all or nothing" mindset?
Competent Eaters vs Controlled Eaters, when restriction backfires
When you realize the amount of nutrition it's going to take to adequately fuel your gymnast, do you worry you'll have to "force feed" her to get it all in?
Does "force feeding" conjure up visions of someone being held down against their will and being spooned fed? That's pretty traumatic to picture doing to your child. And very extreme and something I would never do or prescribe for a multitude of reasons.
But, when we're talking about adequately fueling a gymnast and parents realize (or don't!) that their gymnast is underfueled, this is a safety concern. Shifting our mindset to make sure our kids get enough nutrition so that they are safe can be helpful in our approach with our gymnasts.
Here at the Balanced Gymnast, we take a very low pressure approach because ultimately it's about health first, gymnastics second. Because let's face it, a stressed out parent and stubborn gymnast isn't going to solve anything.
In this episode you'll hear about:
The 3 subtypes we see most often when working with gymnasts to ensure adequate fueling
The different approaches we take for each subtype
Why adequate fueling is a safety concern for gymnasts
Episode 80: 3 Signs Your Gymnast Needs Nutrition Coaching (+ when they don't)
08 Jan 2024
00:17:29
Are you wondering if your gymnast needs nutrition coaching but you're not really sure? How do you know when it's time to hire a sports dietitian to support your gymnast's nutrition?
Parents and gymnasts are BUSY, but specifically this time of the year is crazy time. Competition season, travel, school, the list is endless. So it's super easy to overlook nutrition. Probably pretty realistic to say when most parents even think about it, it gets pushed to the back of the line for things that just seem more immediate. One of those, "after season" things they'll think about.
So today I want to give you an episode that cuts straight to the chase. I'm sharing three signs that your gymnast needs nutrition coaching. And when they don't.
In this episode you'll hear about:
The gymnast who is always tired or exhausted, stuck on certain skills, plateauing, dealing with injuries etc. and what might really be going on
Young, high-level, fast tracked gymnasts and what you can do to prevent them from burning out before reaching their big goals and dreams
Why nutrition coaching is a must for college gymnasts if they want to stay healthy for their collegiate career and make line-ups
Episode 79: Supporting an Elite Track Gymnast with Performance Nutrition [PARENT INTERVIEW]
01 Jan 2024
00:51:44
Supporting any gymnast is a big job that requires intentional focus and planning. But when you have an elite track gymnast with big goals & dreams...it's almost a full time job to ensure their nutrition is enough to support them.
25-30+ hours/week in the gym is a LOT and requires a tremendous amount of focus and intention when it comes to fueling if you want to keep them healthy. An elite track gymnast is only as strong as his or her nutrition plan. And sadly, most don't even have a plan when it comes to fueling for the work required.
Because for as many steps forward as the sport of gymnastics has taken, education for fueling a high-level athlete is still sorely lacking. Myths and lies are still perpetuated by people in the sport who continue to follow the "old school" way of thinking (despite ALL the research saying otherwise), or just don't know any better because they've never been taught.
Which makes it really hard for parents to know how to best support their gymnasts with their fueling. Especially at the upper optional and elite levels when it is CRUCIAL for long term health and performance. But I'm happy to say it doesn't have to be this way, and that's why I created The Balanced Gymnast® Program. To help parents navigate the truths and the myths when it comes to fueling their gymnasts.
In this episode you'll hear from one of our The Balanced Gymnast® Program alumni what it was like:
Learning about TBG® Program (and what prompted them to join)
What 1:1 coaching is like with us (and how quickly some see results)
How to help your gymnast when they "need to hear it from someone else"
Why they wish they'd invested in nutrition years ago