The Gymnast Nutritionist® Podcast

A LONG overdue episode, introducing you all to dietitian Melissa, one of The Gymnast Nutritionist® team pediatric/adolescent sports dietitians who supports our gymnasts + parents inside The Balanced Gymnast® Program. She is a former NCAA athlete, current peds/adolescent sports dietitian (and super smart clinical dietitian with her doctorate--- that's Dr. Melissa to you), and mom of two darling girlies (one of which is a L6/7 gymnast).Enjoy listening to some case studies about picky eating, ADHD challenges, iron deficiency, and more!

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 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 gymWhy you need to address the aches and pains now  Links & Resources  The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 24: Using Nutrition to Optimize Injury Recovery for the GymnastEnter the Fueled Gymnast Fall Podcast GiveawayConnect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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 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 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 thisHow to be proactive rather than reactive with your gymnast's nutrition this competition season  Links & Resources  The Balanced Gymnast® Program for level 5-10 female gymnasts Sleep and ImmunityEnter the Fueled Gymnast Fall Podcast GiveawayConnect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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 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 series, Fueled Gymnast Fall.  In this episode you'll hear about: Making sure your gymnast is eating enough vs what you think is enoughHow YOU talk about the holidays sweets in front of your gymnast is affecting themAre your current feeding practices working or will they backfire down the road? Links & Resources The Balanced Gymnast® Program for level 5-10 female gymnasts   Episode 67: How to fix your gymnast's sugar "addiction" [Parent Interview]Enter the Fueled Gymnast Fall Podcast Giveaway Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

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 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 at 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 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 potentialBeing a super great or "healthy" eater doesn't mean they're fueling for the work required at the upper levelsWhy underfueled gymnasts fly under the radar when parents just go off of a "look" Links & Resources The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 23: How to Fuel through Puberty for Power and Performance with Guest Dave Tilley Enter the Fueled Gymnast Fall Podcast Giveaway Connect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com

Today's episode is all about NCAA recruiting and how nutrition will impact a gymnast in the college recruiting journey. This is a huge topic for my junior and senior gymnasts who are actively going through recruiting. I hear a lot about their experiences in the process, and it's left me thinking about how essential nutrition is to your gymnast being successful, in the sport and in college recruiting. Just like college recruiting doesn't start on June 15th after her sophomore year (gymnasts start working YEARS before that date to get recruited), nutrition needs to start early in her gymnastics career. Because it's not only about becoming a college gymnast. It's also about showing up at that college that chose you and being healthy enough to contribute and compete for the team. So I'm sharing five thoughts I have about college recruiting and your gymnast's nutrition. In this episode you'll hear about: The importance of early preparation Nutrition's role in skill developmentNavigating the pressure to stay on top, even after committing to college gymnastics Links & Resources   The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 45: What College Bound Gymnasts Need to Know about Nutrition with Tiffany Campbell MS, RD, CSSD, CBDTEpisode 29: NCAA Gymnastics Recruiting and Nutrition- The Need to Know with Jill HicksConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

If you've been listening to the podcast for awhile but have been wondering at what age does your gymnast need nutrition support, then this episode is for you!There's definitely no one hard rule when it comes to what age gymnasts should seek out nutrition support. It would be unrealistic to say the perfect age to start is 10, 11, or 12 years old. This is because 10, 11, 12 years old can look different for everyone. You could have an 11 year old level 6 training 15 hours a week or an 11 year old junior elite already training 25+ hours a week. While they may be the same age, their fueling needs are going to be vastly different. But, we also don't want gymnasts putting off learning how to properly fuel until they start experiencing injuries or setbacks happen. So much time can be lost in trying to recover from underfueling when it's already affected growth and development or caused a never ending cycle of injury after injury. So today, let's discuss the different ages and stages of gymnastics and the nuances in each group. And address the big questions of "at what age does your gymnast need nutrition support?". In this episode you'll hear about: The importance of early nutrition support Nutrition needs of teen gymnasts Maintaining passion and health in older gymnasts Links & Resources   The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 87: The Magic that Happens When Nutrition "Clicks" for your Gymnast [Gymnast INTERVIEW]Episode 119: Spilling the Tea with Gymnast Parents who went All In with NutritionGymnasts + Growth Charts Instagram PostConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

We have a super special episode on the podcast for you today with some of our alumni parents who went all in with nutrition for their gymnasts. We asked parents who were once in your shoes all about how they've seen nutrition work for their gymnasts. Hear answers to your burning questions about our signature TBG Program. Our panelists, who are all experienced TBG Alumni, address a variety of topics that you might find helpful like injury, recovery, growth and development, gymnast buy in and much more.What You’ll Learn:Personal motivations why these parents invested in nutrition for their gymnasts How the TBG program impacted their lives and results they've experiencedAnswers to frequently asked questions we get from parents every dayWe invite you to listen to our alumni share their stories and experiences with our program. Their insights can provide you with valuable perspectives on the benefits of making nutrition a priority for your gymnast this season. The replay is a MUST listen, full of wisdom from level 9/10/NCAA parents who have been where you are, faced what you're facing, and went all in with nutrition and never looked back! Don’t miss out on this chance to learn from those who were once in your shoes. Their stories might just inspire your own fueling journey!  Links & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 116: Six surprising things that happen after fixing your gymnast’s fueling issuesConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Today's podcast topic is all about how sometimes parents and athletes are in denial when it comes to their gymnast's nutrition. It's not a unique state as we all engage in it. But what's normal isn't always what's best; especially when it comes to making sure your gymnast is properly fueled. This is a topic that's so relevant to the parents of gymnasts, particularly during the super busy and intense competition season months. But struggles and denial regarding your gymnast's nutrition is only going to lead to more struggles in the gym when it matters most. So today, let's address some of the reasons why I see parents and gymnasts put fueling on the back burner. Because at the end of the day, the sooner you get the nutrition help you know you need, the sooner things will improve.  In this episode you'll hear about: Understanding denial and it's impact on gymnast nutritionCommon barriers to nutrition supportThe ramifications of delaying taking action Links & Resources   The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 116: Six surprising things that happen after fixing your gymnast’s fueling issuesEpisode 81: Force Feeding or Adequate Fueling?Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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 implicationsThe 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 GymnasticsEpisode 08: Gymnast Nutrition + EnduranceConnect 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 improveNutrition's role in immunityBetter skin health (huge one for self-conscious teens and preteens!)Menstrual health and nutrition linkReducing 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 GymnasticsConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

There is NOTHING worse than feeling behind in Pre-Season, especially if your gymnast is injured and unsure if they'll even have a competition season. There are 3 main reasons we see gymnasts and parents (and coaches!) alike panicking this time of year, and nutrition has to do with all of them. 1. Poor energy, poor focus (accused of not trying hard enough)2. Not ready bc injured, sick, etc3. Ignoring nutrition as comps seem too far away or you're "too busy" Links & Resources  The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 03: The Busy Gym Parent's Guide to Meal PlanningEpisode 04: Relative Energy Deficiency in Sport and GymnasticsConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

I have special guest Melissa Lodge, MS on the podcast today and we're discussing the nitty gritty in terms of underfueling's long term impact on your gymnast's bone health. Melissa Lodge, MS is a third year PhD student (@fed_collaborative) is currently doing her PhD focused on female athlete physiology, but particularly under conditions of low availability aka RED-S. She got into this specific field of research to start answering the questions she wished she had as a younger athlete. Too often we hear about gymnasts focusing on the short term performance, not realizing they're not only sabotaging their performance in the long run, but also their health. Bone stress injuries are rampant in gymnastics. And parents are shocked when they finally learn about the relationship between underfueling and the impact it has on their gymnast's bone health. You're not going to want to miss this episode. Especially if your gymnast has dealt with or is battling bone injuries. Plus, learn how to set your athlete up for a healthy, long career in gymnastics AND as an adult. In this episode you'll hear about: What age is the greatest rate of bone growth and development, and what happens when it's not optimizedUnderstanding and addressing bone stress injuries and return to sportThe importance of carbohydrates in bone health Links & Resources  The Balanced Gymnast® Program for level 5-10 female gymnasts Melissa Lodge: @fed_collaborative Episode 04: Relative Energy Deficiency in Sport and GymnasticsConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Today I'm discussing the 5 stages of underfueling in high level gymnasts. It can be easy to miss, especially in the beginning and go on for YEARS before being identified.Why do we talk about underfueling so much over here at The Gymnast Nutritionist? Sadly, it is the number one career killer when it comes to the high level gymnast. And it can be really sneaky; unfortunately years of underfueling can often go unnoticed, but then end up causing massive havoc in your gymnast's body and longevity in the sport. Listen in on today's episode as I give you the rundown of the 5 stages of underfueling in high level gymnasts. It can be hard to spot if you don't know what you're looking for, especially because of how much these signs are normalized in the sport. In this episode you'll hear about:The sneaky warning signs in stage 2 that most ignore or assume are just "normal" for the sportWhy stage 3 affects more than just gymnasticsIs it possible to come back from stage 5? Links & Resources  The Balanced Gymnast® Program for level 5-10 female gymnasts 5 Stages of Underfueling IG PostEpisode 04: Relative Energy Deficiency in Sport and GymnasticsConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

It's a sensitive topic, but one that we need to address: is your gymnast a "tiny gymnast" or is she actually underfueled?It can be a tricky conversation to have due to the fact that there are still stereotypes of what a gymnast body "should" look like. And is it always an issue? The fact is, some of the population is just smaller. That's why we have growth and height percentiles because humans come in all shapes and sizes.But how do you know when your tiny gymnast is just genetically on the smaller side or is underfueled? Or if something else is going on? Sadly, these stereotypes are prevalent even with medical professionals, ie your pediatrician. I have clients who have been told by doctors, "its fine she's small and not growing, she'll grow when she's done with gymnastics". Or, "it's fine she's 16 and doesn't have her period yet, she's just a gymnast". YIKES!Listen in on today's episode as I'm discussing how we navigate these misinformed biases and stereotypes when assessing our clients. Why we take a scientific approach in terms of what's normal and what's not with nutrition and growth and development. In this episode you'll hear about: Growth charts and how they are a blueprint to ensuring healthy growth and developmentFamily and genetic history impact on assessing a gymnast's growth patternsLong term effects of underfueling on your gymnast's health and development Links & Resources  The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 94: Does Gymnastics Stunt Growth?Episode 65: Dangerous advice you may get about fueling your gymnastConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

It's back to school time and that usually means more rigid schedules and more time away from home. Your gymnast's sleep and nutrition are typically the aspects most effected by this transition.Most start the year off fresh, swearing to do things differently than previous years. And then are overwhelmed and exhausted by all the things two months into the school year. One of the first things we sacrifice when there aren’t enough hours in the day is sleep. But what does sleep have to do with your gymnast's nutrition? A lot, as sleep debt and underfueling can create a vicious cycle for your gymnast, leading to injuries or burnout. When your gymnast is already starting the school year in the red, sleep becomes even more important for repair and recovery.Listen in on today's episode as I'm discussing when lack of sleep during the school year becomes a barrier to your gymnast's nutrition. And what you can do to help them navigate the challenges to ensure proper fueling AND rest and recovery. In this episode you'll hear about: How much sleep high level athletes need each nightWhen lack of sleep becomes barrier to proper fueling My top 5 tips to making sure sleep doesn’t interfere with your fueling plan this school year Links & Resources  The Balanced Gymnast® Program for level 5-10 female gymnasts Is Your Gymnast Getting Enough Sleep?Episode 52: The Gymnast Injury-Burnout Cycle and NutritionConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

It's that time of year! It's back to school time and all the extra hurdles that entails. Including navigating school lunch nutrition for your gymnast. It's already hard enough; ensuring your gymnast is getting enough nutrition, at the right times, to fuel for the work required in this sport. But school + lunch brings along even more challenges to making sure your gymnast is getting enough nutrition during the day. Additionally, for many gymnasts who skip breakfast, it might be the only meal they get before hours of intense training. Double yikes!There are a lot of reasons why school lunch can be so difficult. And in today's episode, I'm discussing what some of those hurdles might be and how to work around them. In this episode you'll hear about: The importance of school lunch nutrition for your gymnast and why skipping is NOT an optionThe three main reasons I see parents and their gymnasts struggle with school lunchesNutrition strategies to get your gymnast fueling for practice and school Links & Resources  The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 93: Navigating Gymnast Nutrition and Picky EatingEpisode 62: When trying to get your gymnast to eat "healthy" backfiresConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

The Redemption Tour. The Golden Girls. Paris 2024 was BY FAR my favorite Olympics yet! Lots of incredible lessons learned about mental health, physical health, body diversity. And the crucial aspects these Olympics taught us about gymnast nutrition in those pressure moments. Listen in today as I'm covering the top 3 lessons learned from these Olympics in not just gymnast nutrition, but in all areas of our sport. Plus in this episode, I'm breaking it all down and clearing some misinformation that was spread on social media re: bodies, nutrition, etc!So what can we learn from these Olympic gymnasts when it comes to nutrition and fueling for the work required? Listen in!In this episode you'll hear about: The role of nutrition in managing chronic health conditions so your gymnast can continue in their sportThe value of fueling strategies for chaotic environmentsLooking ahead and starting early with nutrition and mental health Links & Resources  The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 89: Why we focus on performance versus weight in gymnastsEpisode 99: Dangerous Assumptions to Make about Gymnasts + NutritionConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

How much does it cost to keep a level 10 gymnast happy + healthy, and competing in this sport? Gymnastics is expensive. No one needs to tell parents that. The costs add up quickly from the very beginning, but they sky rocket once your gymnast reaches those upper levels. And I think an honest convo in a sport where we’re already spending money is crucial.Some of you listening to this have little gymnasts where there are no fancy comp leos to pay for yet, tuition isn’t quote “that” expensive, and you aren’t going to travel meets all across the US.  But others of you have optional and above level gymnasts and I don’t have to tell you that the fees stack up quickly. And some of you are 100% bought in in terms of knowing your gymnast needs fueling support, but you can’t get your significant other on board to spend money on one more thing. Listen in today as I'm breaking down all the costs in keeping a level 10 gymnast on the right track. And where nutrition fits in to play a role in helping their career.In this episode you'll hear about: What parents can expect to pay for a level 9/10 gymnast's competitive seasonHow investing nutrition can lower costs in other areas long termThe value nutrition plays long after they're done with the sport Links & Resources The Balanced Gymnast® Program for level 5-10 female gymnasts The convo no one wants to have about high-level gymnastics💸 IG postEpisode 55: Investing in Your Gymnast’s Nutrition Part 2- The ROIConnect 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 beveragesUnderstanding the composition of sports drinks and their purposeSituations 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 GymnasticsEpisode 48: Do Gymnasts Need Snack Breaks?Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com