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The Gymnast Nutritionist® PodcastBONUS: Sample TBG® Program Nutrition Coaching CallIf you haven’t heard the news, The Balanced Gymnast® Program is finally open for enrollment! TBG® Program is Christina's signature nutrition coaching program, perfect level 5-10/elite female gymnasts and parents!Investing in your gymnast's nutrition can feel scary, so this episode features a sample coaching call recorded directly from one of our live program calls all about Performance Nutrition + Hydration. If you join TBG® Program, you'll get access to live calls every other week with Christina which will teach you exactly how to fuel your gymnast. In addition, you'll get lifetime access to the TBG®...2025-06-0306 minThe Gymnast Nutritionist® PodcastEpisode 153: Fueling vs. Snacking: What Every Gymnast (and Parent) Needs to KnowWhen it comes to performance, energy, and recovery, what your gymnast eats matters—but just as important is why and how they eat it. In today’s episode, Christina Anderson, MS, RDN, CSSD—sports dietitian and founder of The Balanced Gymnast® Program—dives into the critical differences between fueling vs. snacking for gymnasts.You’ll learn why not all food choices are created equal in a high-performance sport like gymnastics. While snacks can be fun and convenient, they often lack the strategic nutrients and timing needed to truly support a gymnast's training demands. That’s where fueling...2025-05-2643 minThe Gymnast Nutritionist® PodcastEpisode 152: Debunking the Top 5 Myths About Gymnast Growth + DevelopmentHey friends, Christina here — your go-to gymnast nutritionist. Today, we’re diving into a super important topic that I talk about all the time with gymnasts, parents, and even coaches and healthcare providers: myths about gymnast growth + development.There are still so many fears and misunderstandings floating around when it comes to how growth, puberty, and performance intersect in our sport. And let me tell you — those fears can be loud. But they’re not based in science, and they’re not helping our athletes. Every athlete has a genetic timeline for puberty...2025-05-1917 minThe Gymnast Nutritionist® PodcastEpisode 130: Origin Story- TGN® Team Megan Robinson, MS, RD, CSSD CDCES, LDNTo wrap up our introduction to the team podcast series, today I'm pumped to chat with Megan Robinson. She is our final dietitian on team TGN® and one of our pediatric/adolescent sports dietitians who supports our gymnasts + parents inside The Balanced Gymnast® Program. And on today's episode, we're covering a variety of topics including injury recovery nutrition for gymnasts!Not only has Megan spent 20 years in pediatric endocrinology, but as a former gymnast, current marathoner and run coach, Megan is an athlete through and through. She connects with our clients and understands what they're going through whe...2024-12-1950 minThe Gymnast Nutritionist® PodcastEpisode 127: Origin Story- TGN® Team Ryann Mayer MPS, RDN, LDNI'm so excited to introduce you all to the next dietitian on team TGN®, Ryann Mayer. She is another one of our pediatric/adolescent sports dietitians who supports our gymnasts + parents inside The Balanced Gymnast® Program. And she's making life a whole lot easier for parents of gymnasts who are picky eaters!Ryann is a former level 10 gymnast herself and knows the sport inside and out. It's this first hand knowledge, combined with her experience and training as a pediatric and sports dietitian that makes our clients fall in love with her. Her expertise in all...2024-12-0956 minThe Gymnast Nutritionist® PodcastEpisode 126: Origin Story- TGN® Team Melissa Wallinga DCN, MS, RDN, CSPCCA LONG overdue episode, on the podcast today I'm introducing you all to dietitian Melissa Wallinga. 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). We're discussing how important her pediatric and adolescent clinical background is when helping our clients navigating not only sports nutrition, but everything that...2024-12-0256 minThe Gymnast Nutritionist® PodcastEpisode 121: How nutrition will impact a gymnast in college recruitingToday'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 ea...2024-10-2833 minThe Gymnast Nutritionist® PodcastEpisode 101: What June 15th and NCAA Recruiting has to do With Your Gymnast's Nutrition✨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 coll...2024-06-0333 minThe Gymnast Nutritionist® PodcastEpisode 93: Navigating Gymnast Nutrition and Picky EatingI 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, bu...2024-04-0824 minThe Gymnast Nutritionist® PodcastEpisode 92: Gymnast Nutrition and Strength Training with Dr. Stacie Barber PT, DPT, CSCSI 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 g...2024-04-0152 minThe Gymnast Nutritionist® PodcastEpisode 91: The Science behind our approach to Fueling GymnastsI 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...2024-03-2524 minThe Gymnast Nutritionist® PodcastEpisode 90: Should your gymnast eat CANDY during a competition!?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 g...2024-03-1821 minThe Gymnast Nutritionist® PodcastEpisode 89: Why we focus on performance versus weight in gymnasts 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+ yea...2024-03-1132 minThe Gymnast Nutritionist® PodcastEpisode 88: Will your gymnast get results from The Balanced Gymnast® Program?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, ph...2024-03-0422 minThe Gymnast Nutritionist® PodcastEpisode 87: The Magic that Happens When Nutrition "Clicks" for your Gymnast [Gymnast INTERVIEW]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...2024-02-2658 minThe Gymnast Nutritionist® PodcastEpisode 86: Road to Nationals Part 4 - Your gymnast's nutrition plan when it matters mostWill 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 se...2024-02-1923 minThe Gymnast Nutritionist® PodcastEpisode 85: Road to Nationals Part 3 - Making every meal count for your gymnastIs 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...2024-02-1226 minThe Gymnast Nutritionist® PodcastEpisode 84: Road to Nationals Part 2 - How to Keep your Gymnast Healthy this SeasonDo 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 lac...2024-02-0528 minThe Gymnast Nutritionist® PodcastEpisode 83: Road to Nationals Part 1- Back to Nutrition Basics 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 w...2024-01-2917 minThe Gymnast Nutritionist® PodcastEpisode 82: Why Our Language Around Food Matters for GymnastsWhy 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 fo...2024-01-2227 minThe Gymnast Nutritionist® PodcastEpisode 81: Force Feeding or Adequate Fueling?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 sa...2024-01-1521 minThe Gymnast Nutritionist® PodcastEpisode 80: 3 Signs Your Gymnast Needs Nutrition Coaching (+ when they don't)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...2024-01-0817 minThe Gymnast Nutritionist® PodcastEpisode 79: Supporting an Elite Track Gymnast with Performance Nutrition [PARENT INTERVIEW]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...2024-01-0151 minThe Gymnast Nutritionist® PodcastEpisode 78: Top 5 Ways to Make 2024 Your Gymnast’s Best Season YetNew Year, New Goals...will this be your gymnast's best season yet?!The new year for gymnast signals one thing---the start of the competition season! After months of training and honing their skills, it's go time. But does it sound familiar to constantly feel like you're struggling to support your gymnast's performance and recovery? Perhaps you've been told to just make sure they eat enough and rest, but it's not delivering the results you hoped for. You feel like you've tried everything but every season ends with the same disappointing results. Or maybe things are f...2023-12-2512 minThe Gymnast Nutritionist® PodcastEpisode 77: Gymnast Nervous Stomach and Competition NutritionDoes your gymnast suffer from "nervous stomach"? Do competition nerves cause your gymnast to perform differently the day of a meet? Some gymnasts get so worked up the day of a competition with nerves, anxiousness, and are apprehensive about their performance. As a result, fueling is literally the LAST thing they're thinking about. Or maybe its something they're actively avoiding because of a fear of throwing up or making a run to the bathroom mid rotation.I get it. I get nervous too. And our bodies naturally go into "fight or flight" mode when those ne...2023-12-1816 minThe Gymnast Nutritionist® PodcastEpisode 76: Can we stop saying this phrase?Want to know what phrase I wish we'd stop saying to our developing gymnasts?When I hear it said about a gymnast: "She needs to gain weight, but she needs to eat healthy calories". Hard stop. I understand the sentiment and what they're trying to say, but that's just not how nutrition works. And it's definitely not the message we want to send.Calories are a measure of energy. So when parents want their gymnast to get her calories from "healthy" sources, they're kind of misunderstanding how the body uses/processes calories. 2023-12-1117 min
The Gymnast Nutritionist® PodcastEpisode 75: You vs You- Is your gymnast meeting her full potential?Is your gymnast meeting her own, full potential in this intense sport? Or is she comparing herself to others and using their successes as a benchmark?One of the things that separates Simone Biles from the rest is her insatiable drive to see what else she's capable of. She's never satisfied with winning, or even being the best in the world. She's curious about what else she can accomplish. If I could give parents one broad piece of advice about nutrition it would be to, "be curious, not complacent" when it comes to fueling your g...2023-12-0421 minThe Gymnast Nutritionist® PodcastEpisode 74: Know Better, Do Better [PARENT INTERVIEW]Have you ever heard the phrase, "you just don't know what you don't know" when it comes to your gymnast's nutrition?I'm talking with TBG program parent Dana on a very special topic on today's episode of the podcast. We're discussing how too often nutrition is the missing piece parents aren't told about as their gymnast moves up the levels. Parents are warned about training hours, abusive coaches, and to keep the training in the gym, not at home. And yet...And yet they're never told how to properly fuel their young, high-level g...2023-11-2752 minThe Gymnast Nutritionist® PodcastEpisode 73: Fueled Gymnast Fall: How to help your gymnast with nutrition if they’re stuck, struggling, or injuredAt 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 nutr...2023-11-2019 minThe Gymnast Nutritionist® PodcastEpisode 72: Fueled Gymnast Fall-How to keep your gymnast from imploding this competition seasonIs 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 1...2023-11-1319 minThe Gymnast Nutritionist® PodcastEpisode 71: Fueled Gymnast Fall-How to navigate the sweets + treats of the holidaysHow your gymnast consumes and behaves around the sweets and treats on the holidays is indicative of their relationship with these foods the other 364 days a year.I know that's a big statement, but stay with me. For example, if on Halloween your gymnast ate so much candy or sweets on the holiday they made themselves sick...more than likely they feel restricted and are probably underfueled and biologically hungry most of the time.Welcome to the second episode of our new series, Fueled Gymnast Fall. I'm so excited to take the next...2023-11-0620 minThe Gymnast Nutritionist® PodcastEpisode 70: Fueled Gymnast Fall- 3 Sneaky Ways Your Gymnast is *Actually* UnderfueledCould your gymnast be underfueled and you just not know it? What does that look like and what signs should parents be on the lookout for?Welcome to the first episode of our new series, Fueled Gymnast Fall. I'm so excited to take the next few weeks to address a handful of specific issues that could be affecting your gymnast this point of the year. Now is the time to make changes and adjustments before competition season is upon us. And underfueling is unfortunately all to common amongst gymnasts and can wreck havoc on routines. 2023-10-3024 minThe Gymnast Nutritionist® PodcastEpisode 69: Why a gymnast's goal weight might not be their healthiest weightDoes your gymnast have a "goal weight"? Is achieving that number the only way she'll be successful in gymnastics? Looking a certain way is the basis for optimal performance...right? Whether it was a weight pre-puberty or a number she thinks is necessary to achieve an aesthetic that has been perpetuated by #dietculture, more than likely, it will have negative affects on her performance. Why? Because fueling to look a certain way is NOT the same as fueling for performance. When gymnasts get hung up on reaching a certain goal weight, they lose sight of wh...2023-10-2319 minThe Gymnast Nutritionist® PodcastEpisode 68: Diet Culture and Disordered Gymnastics with Leslie Schilling MA, RDN, CSCS, CEDS-SHas your gymnast ever come to you and said they want to start eating "healthier"? Is this normal? Is it a red flag for something else? How does a parent know when/if diet culture or disordered eating is taking root in their gymnast? Do you know what disordered eating even looks like for a gymnast?In today's podcast, I sit down with a very special guest. My very own mentor and the dietician with whom I do my professional supervision. Leslie has an incredible background in sports nutrition, as well as disordered eating and eating disorders. 2023-10-161h 08The Gymnast Nutritionist® PodcastEpisode 67: How to Fix Your Gymnast's Sugar "Addiction" [PARENT INTERVIEW]Do you ever feel like your gymnast is obsessed with or "addicted" to sugar!?Do you worry about your competitive gymnast and what she eats!?If you said "yes" to either of those, this candid parent interview is for you!On today's episode I'm joined by one of our level 10 gymnast parents who shares with me how and why her gymnast was "addicted" to sugar and the crazy piece of advice I gave her to fix this...which actually worked!Links & Resources The Balanced Gymnast® Program for level 5-10 female gym...2023-10-0937 minThe Gymnast Nutritionist® PodcastEpisode 66: Origin Story- The Balanced Gymnast® ProgramIn this episode, you'll hear the full story of how The Gymnast Nutritionist® started and the evolution of our signature gymnast nutrition coaching program--The Balanced Gymnast® Program. Christina shares some never-before-released details of what's happened personally and professionally over the past 4 years and how the TBG® program was born out of necessity after a really bad car accident and concussion. Links & Resources The Balanced Gymnast® Program for level 5-10 female gymnasts Take the QuizConnect with Christina on Instagram @the.gymnast.nutritionist or support@christinaandersonrdn.com2023-10-0232 minThe Gymnast Nutritionist® PodcastEpisode 65: Dangerous advice you may get about fueling your gymnastHave you ever asked a fellow gym parent about supplements, the best pre-competition meals, or maybe how many grams of protein their gymnast is eating? Could this potentially be dangerous advice for fueling your gymnast?!You're definitely not alone in asking around. This is a small, tight-knit community of well-intentioned parents who have blazed the path before you. But, as a professional, my heart sinks at some of the misleading and possibly dangerous advice you might receive from other parents about fueling your gymnast. Not because they have bad intentions, but because they've also received the wrong...2023-09-2519 minThe Gymnast Nutritionist® PodcastEpisode 64: Is your gymnast overtrained or underfueled?Do you or your gymnast know the difference between RED-S and Overtraining Syndrome? If you've listened to any of our podcast episodes, you've heard me discuss Relative Energy Deficiency in Sport, aka RED-S, countless times. But the term overtraining syndrome might be new. Or something you've heard about but not sure exactly what it entails. There's a lot of overlap and confusion. And this can often result in misdiagnosing between RED-S and Overtraining Syndrome for your gymnast.Some fatigue, soreness, and stress are part of a gymnast's life just by the nature of th...2023-09-1813 minThe Gymnast Nutritionist® PodcastEpisode 63: 3 Nutrition Reasons Why Your Gymnast Complains of DizzinessDoes your gymnast complain of dizziness and you think her nutrition might be the cause?When soliciting advice from other gym parents about their gymnast's dizziness, most parents hear they should visit their pediatrician. As well as possibly a cardiologist or neurologist. However, very few pursue a comprehensive nutrition assessment because they just don't know what they don't know. Parents aren't aware that this nutrition assessment for gymnasts battling dizziness often uncovers vital information that can be a huge asset in the doctor's workup. As well as their differential diagnosis. Sometimes there are se...2023-09-1125 minThe Gymnast Nutritionist® PodcastEpisode 62: When trying to get your gymnast to eat "healthy" backfiresHave you experienced trying to get your gymnast to eat healthy...only to have it backfire on you when they overeat, binge, or sneak food behind your back? In today's episode, I'm talking about a particular bias and emphasis on this topic with older gymnasts. Gymnasts whose bodies have changed post-puberty and parents and coaches freak out a little bit. It's all too common for adults to react and encourage a "healthy" diet with good intentions. But usually what ends up happening is the gymnast pushes back or sneaks food they know their parents wouldn't approve of.2023-09-0421 minThe Gymnast Nutritionist® PodcastEpisode 61: The 411 on Recovery Nutrition for GymnastsDo you know how to optimize recovery nutrition for your gymnast?Today I want to talk all about recovery nutrition for gymnasts because all too frequently, parents and gymnasts are focusing on the wrong things at the wrong time. It is towards the end of August at the time of this recording, and most gymnasts are heading back to school. Which means incredibly long days away from home. So my question to you is, is your gymnast really recovering from all her training in the gym?If your gymnast is not recovering from h...2023-08-2824 minThe Gymnast Nutritionist® PodcastEpisode 60: Unmotivated and lazy, or underfueled? A case studyIs your gymnast lazy and unmotivated... or are they struggling with underfueling?Today's podcast is a little different. I'm sharing a case study of a gymnast who was struggling with power, endurance, and regression in skills. As a first-year level 10, she knew firsthand how important summer training was for upgrades and big skills. But instead of progressing, she was actually losing skills. Plus unable to condition at the end of practice and being accused of cheating. When in reality, she was just too exhausted to even function. Meeting with a registered dietician sports nu...2023-08-2106 minThe Gymnast Nutritionist® PodcastEpisode 59: Nutrition is a controllable for gymnastsWhen everyone else is doing the same thing, what will help your gymnast stand out from the rest?Knowledge is power. And the understanding of "how to" when it comes to fueling a high-level gymnast can make all the difference in this sport. When every other gymnast with big goals and dreams is putting in the same hours in the gym, what is going to give your athlete the edge? What is going to keep them healthy, prevent burnout, and reach those goals?For gymnasts, nutrition is the number one most controllable factor in doing e...2023-08-1424 minThe Gymnast Nutritionist® PodcastEpisode 58: Why Sport Dietitians Nutritionists aren't the Food PoliceA sports Dietitian Nutritionist should not food police you or your gymnast. I know many gymnasts are afraid to work with a dietitian because they're worried they'll have to go on some crazy strict diet of bland boring food. They're afraid they'll be banned from enjoying their favorite dessert or Starbucks drink. Or based on past experiences with other "nutritionists", they're stressed about weigh-ins or being told to lose weight. A dietitian nutritionist acting like the food police to your gymnast isn't going to help them or do them any favors in the future. Why wo...2023-08-0733 minThe Gymnast Nutritionist® PodcastEpisode 57: How do I get my gymnast to eat enough?On today's podcast, I'm tackling a tough topic I hear from parents almost daily. The topic of, "how do I get my gymnast to eat more/enough for their high-level training"?!Once parents become aware of how rampant under-fueling is in gymnastics and the devastating consequences that result from it, most then realize their gymnasts just aren't eating enough. But unfortunately knowing that under-fueling is the number one career killer of upper level gymnasts doesn't just simply fix the issue. And if anything, it can cause a ton of frustration and friction between parent and gy...2023-07-3129 minThe Gymnast Nutritionist® PodcastEpisode 56: What does it mean to "unlock" performance with nutrition?This is a GREAT episode for your gymnast to listen to with you :) Often gymnast's hear coaches say things like…"Practice how you want to compete""Don’t waste a single turn"I was working with a level 9 gymnast recently and “don’t waste a single turn” took on another meaning for me.This story will share with you what I mean when I say "leverage the power of nutrition to unlock that next level of performance".In this episode you'll hear: A case study on a l...2023-07-2418 minThe Gymnast Nutritionist® PodcastEpisode 55: Investing in Your Gymnast's Nutrition Part 2- The ROIWhat happens when your gymnast has been working on nutrition and fueling for 3+ years?Incredible things!Here at The Gymnast Nutritionist®, we're all about sustainable results---not short-lived, quick fixes. This episode is a transparent "where are they now" with Jennifer, the parent of a first year 13 year old level 10 gymnast. Her gymnast had an incredible last season at level 9, and while the transition from level 9 to 10 is often a rocky one for most gymnasts...It's been smooth sailing so far largely due to adequate fueling to support her 6+ hour workouts (30 hours/we...2023-07-181h 05The Gymnast Nutritionist® PodcastEpisode 54: School Year Nutrition Struggles for GymnastsSchool year nutrition struggles for your gymnast are real. Raise your hand if the very THOUGHT about packing school lunches and rushed early am breakfasts is giving you nightmares. You are not alone! I get questions from parents all the time about how to navigate school-year nutrition for their gymnasts. They share their fueling struggles with the added stress of being away from home for most of the day during the school year. We're more than halfway through summer and that first day of school is looming. Do you have a plan to d...2023-07-1726 min
The Gymnast Nutritionist® PodcastEpisode 53: How to Get Your Gymnast in the KitchenDoes your gymnast know their way around the kitchen? Do they know how to cook or how to prepare a balanced meal for themselves?An athlete taking ownership of their fueling and nutrition goes beyond just knowing what choices to make (although that is a HUGE first step in the right direction).But when your gymnast is away at college or beyond, will they know how to cook and prepare their own meals? Or will they go broke eating out all the time?!We know from the research that people who cook at...2023-07-1019 min
The Gymnast Nutritionist® PodcastEpisode 52: The Gymnast Injury-Burnout Cycle and NutritionI view part of my role as a peds/adolescent sports dietitian to help gymnasts not just perform their best but also have longevity in the sport AND feel good in their body In my last few years of gymnastics I spent more time injured than not, and while I would never have owned up to this at the time…part of my love for the sport was starting to wain due to the burnout of always being injured, always on the comeback, etc. On the outside, so many high level gymnasts look happy, successful, etc...2023-07-0321 min
The Gymnast Nutritionist® PodcastEpisode 51: No Period, No Problem for the Gymnast? Not QuiteOne of the biggest myths in the gymnastics world is that it's "normal" for a gymnast to not get their period or to lose it...All the time parents are told things like: “Oh it’s normal for a gymnast to not have their period, they just workout too much” “She may need to quit gymnastics to get her period”“It would be better for her to not have her period until after the Olympics”All of these couldn't be further from the truth. A female's period is what is...2023-06-2648 min
The Gymnast Nutritionist® PodcastEpisode 50: Feeding Your Gymnast and FamilyHow do you feed your gymnast and your family at the same time...without feeling like a short-order cook, a referee, or like you're going to lose your mind??Every family is different. Every kid is different. But most parents struggle with some of the same issues when it comes to feeding their gymnasts and other family members. I think we all know how important family dinners are, but what happens when the reality of life and schedules make that tricky on the best day? Or maybe you have kids at different developmental stages, so y...2023-06-1924 min
The Gymnast Nutritionist® PodcastEpisode 49: Fueling the Gymnast: Carbohydrate EditionHave you been told that your gymnast should stay away from carbs or bad things will happen?Sadly, too many gymnastics parents are getting this message and unfortunately, it's coming from sources they usually respect and listen to. These days, oftentimes the term carbohydrate or carb is practically synonymous with profanity and is avoided at all costs. But what do the science and research say about carbohydrates and fueling high-level gymnasts? Is a low-carb diet the best way for your gymnast to get ahead? What are the pitfalls or downsides of only focusing on the o...2023-06-1233 min
The Gymnast Nutritionist® PodcastEpisode 48: Do Gymnasts Need Snack Breaks?Does your gymnast need a snack break during practice?This is a highly debated topic, with lots of opinions and biased reasoning behind those thoughts. How old-world gymnastics culture has historically viewed snacks during practice has created a frenzy of misinformation and misunderstanding of one of the best tools your gymnast can utilize to maximize their training. In today's episode, I'm discussing how dietitians trained in sports nutrition approach using performance nutrition for intra-workout fueling. AKA, the strategic usage of the right fuels at the right time and hydration to level up performance and focus, a...2023-06-0525 min
The Gymnast Nutritionist® PodcastEpisode 47: Can Nutrition Help Prevent Gymnasts Mental Blocks? with Rebecca Smith M.A.Has your gymnast encountered mental blocks and it feels like you've tried everything to help them? Have you wondered if maybe their nutrition has an effect on their mental state?In today's episode, I'm chatting with mental block expert Rebecca Smith M.A. of Complete Performance Coaching and we're discussing the role nutrition plays in overcoming mental blocks in gymnastics. It probably doesn't occur to most gymnasts and parents to look at their nutrition when struggling with a fear or mental block, but if your brain is running on empty, that's a threat to your h...2023-05-2947 minThe Gymnast Nutritionist® PodcastEpisode 46: Nutrition Non-Negotiables for High Level GymnastsWhat helps my high-level gymnast clients be successful and shine at Nationals?In this quick tip episode, I'm giving you a list of all the non-negotiables when it comes to fueling the high-level gymnast for performance and longevity in the sport. Things my clients know they have to focus and work on if they want to reach their peak performance when it matters most. Nutrition is the foundation for gymnasts. Working on their nutrition, having a fueling plan, and using performance nutrition strategies is something your high-level gymnast needs to incorporate into their daily schedule. I...2023-05-2212 minThe Gymnast Nutritionist® PodcastEpisode 45: What College Bound Gymnasts Need to Know about Nutrition with Tiffany Campbell MS, RD, CSSD, CBDTWill your gymnast show up to college campus prepared and capable of managing their nutrition?Freshman year of college is a major transition for everyone. Even gymnasts. They're miles away from home, interacting with new coaches, and new teammates, eating out of the dining hall or dorms, crazy schedules...it's a lot. Everything is different. If they are not already aware of fueling and taking an active approach, it oftentimes gets put on a back burner because the transition is so hard. Gymnasts can't put off learning about these things until they get to...2023-05-151h 00The Gymnast Nutritionist® PodcastEpisode 44: Gymnast Nutrition & Recovery in the Off-Season-Nutrition Can't Wait Until Next SeasonMost gymnasts and parents who work with us say that they wished they’d started earlier. They wish they’d found us years ago, as they have connected the dots between nutrition, performance, and recovery and realized this was the missing piece from their gymnast’s success. If you've been following along with our five-part recovery series, in today's part 5, Gymnast Nutrition & Recovery in the Off Season- Nutrition Can't Wait Until Next Season, I'll be discussing the most common reasons gymnasts and parents put off learning to really use nutrition to leverage their performance and longevity...2023-05-0833 minThe Gymnast Nutritionist® PodcastEpisode 43: Gymnast Nutrition & Recovery in the Off Season- Gymnastics CultureIs your gymnast's environment conducive to appropriate fueling for the physical and mental toll this sport requires?If you've been following along with our five-part recovery series, in today's part 4, Gymnast Nutrition & Recovery in the Off Season- Gymnastics Culture , I'll be discussing a topic I know is both tough and sensitive. The culture of your gymnast's club plays a major role in them achieving their big goals and dreams while maintaining their health and longevity in the sport. If your gymnast is going to make it as far as they can, we must prioritize fueling, r...2023-05-0143 minThe Gymnast Nutritionist® PodcastEpisode 42: Gymnast Nutrition & Recovery in the Off Season- Spring cleaning (labs, supplements, etc)Does your house have a supplement "graveyard"?I'm talking about where all the random supplements you've purchased over the years in hopes of giving your gymnast that extra edge go to die. I hope you've been enjoying our brand new 5-part series, Gymnast Nutrition & Recovery in the Off-Season. In today's part 3, "Spring Cleaning (labs supplements, etc)", I'm discussing the good, the bad, and the ugly when it comes to supplementing with the latest and the greatest. First, let me say, it's not your fault for believing these supplements are the key to...2023-04-2411 minThe Gymnast Nutritionist® PodcastEpisode 41: Gymnast Nutrition & Recovery in the Off Season - What to ask their doctor Is your gymnast doing anything different this off-season with their nutrition or recovery? You know what they say about doing the same thing over and over again…and expecting a different result.Make this off-season different than the previous ones. Take the time to really investigate the injuries, fatigue, and the "why" behind unmet performance potential. And our brand new 5-part series, Gymnast Nutrition & Recovery in the Off-Season can help your gymnast level up her nutrition and crush their goals this off-season!In today's part 2, "What to ask their doc...2023-04-1723 min
The Gymnast Nutritionist® PodcastEpisode 40: Gymnast Nutrition & Recovery in the Off Season- Look back to move aheadDo you ever feel like the gymnastics competitive season and off-season just run together and like it's impossible to catch a breath!?I'm super excited to share the first episode of our brand new 5-part series, Gymnast Nutrition & Recovery in the Off-Season to help your gymnast level up her nutrition and crush their goals this off-season!In today's part 1, "Look back to move ahead", I'm discussing the benefits of really taking a hard look at this past competition season. Think back to see what worked...and what didn't. Before your gymnast starts working...2023-04-1028 minThe Gymnast Nutritionist® PodcastEpisode 39: Creating a Pro-Fueling Culture in GymnasticsDoes your gym have a pro-fueling culture? What does that even look like? Are gymnastics clubs responsible for providing nutrition education to their gymnasts? Should the coaches or owners be the ones teaching gymnasts about nutrition or should they bring in an expert? Or should the topic be avoided completely and parents and athletes seek out information and support on their own?I believe there are plenty of things coaches can say and do regarding nutrition to help their gymnasts. Positive statements that focus on adequacy are always welcomed. It's when the advice gets "prescriptive" (the coach...2023-04-0328 minThe Gymnast Nutritionist® PodcastEpisode 38: 5 Ways to Improve Performance between Now and NationalsWe're in the thick of postseason and you're probably wondering how to help your gymnast get the edge and improve performance between now and Nationals. It's a long and grueling season for most high-level gymnasts. And with eyes on the prize of qualifying and ultimately placing at Nationals, everyone is working hard in the gym. But what's the best piece of advice right now to move the needle in the right direction for your gymnast? In terms of nutritional help and the recovery piece of the puzzle, I can share these 5 things that can help your gymnast's p...2023-03-2727 minThe Gymnast Nutritionist® PodcastEpisode 37: How to support your gymnast’s nutrition (when they don’t want it)As a parent, how do you support your gymnast's nutrition...when they don't want it?We get a lot of parents reaching out, asking questions, and wanting to work with us. But they say they can't because they can't get their gymnast on board with nutrition counseling. It's a touchy subject since you obviously want to respect their feelings and emotions. But at the same time, at this level of sport, when we're talking about underfueling, adequacy, and injuries...it becomes a safety concern and a barrier to continuing in the sport. Working wi...2023-03-2026 minThe Gymnast Nutritionist® PodcastEpisode 36: Gymnast Nutrition and ADHDDoes your gymnast have ADHD and struggle with nutrition? If so, you’re not alone.A lot of gymnasts are already underfueled or have low-energy availability. Those with ADHD who are on medications that lower the appetite are at risk of what’s called RED-S or underfueling. Nutrition is essential for gymnasts to grow, develop, learn, and perform well. Many gymnasts with ADHD struggle to get enough nutrition due to medication side effects, busy school and training schedules, and often picky eating thrown in the mix.Fueling the gymnast with ADHD and navigating appeti...2023-03-1325 minThe Gymnast Nutritionist® PodcastEpisode 35: The Gymnast's Guide to Plant Based DietsPlant-based diets have become quite popular in recent years. While they mainly used to only be followed for ethical or medical reasons, we find many gymnasts these days adhering to a plant-based diet because they think it's "healthier" or "cleaner". I'll be the first one to say we can probably all use a little more fruits and veggies in our daily lives. But the bottom line is these plant-based diets don't necessarily guarantee health, particularly for gymnasts. You can be plant-based and under-fuel OR over-fuel. You can miss out on important macro-nutrients or it may be an u...2023-03-0633 minThe Gymnast Nutritionist® PodcastEpisode 34: Ways to Improve Gymnast Body Composition without DietingWe all know that gymnastics is an incredibly demanding sport that requires a lot of strength, agility, and precision...and it's no secret that these athletes are under constant and tremendous pressure to look a certain way while performing gravity-defying feats. With the ever-increasing rate of body image issues and eating disorders (for teen females in general, and gymnastics specifically), it's important for us to make sure that gymnasts have healthy relationships with both food and their bodies. When parents or coaches become concerned about a gymnast's body or weight, we have to remember that it's simply n...2023-02-2733 minThe Gymnast Nutritionist® PodcastEpisode 33: How to "salvage" your gymnast's competition seasonAt this point in the season, a lot of gymnasts are injured and on the sidelines; some are just struggling to get through and some hoping to make a comeback before States, Regionals, and Nationals. It's not too late to help your gymnast make a nutrition game plan so you can get them back to full health as safely and as quickly as possible. Parents and gymnasts are shocked at just how fast they see the results of a nutrition plan during the season. Nutrition is a moving target. We constantly need to be assessing an...2023-02-2019 minThe Gymnast Nutritionist® PodcastEpisode 32: What foods can gymnasts eat to "boost" their immune system?"Help! My gymnast has an upcoming meet and she's been sick! What do I do to help her compete this weekend?!"Have you ever asked yourself this question during competition season about your gymnast? At this point of the year, MANY parents are dealing with sick athletes and doing everything in their power to help them get back to performance levels. They want to what foods or supplements to use to boost their gymnasts' immune systems to finish out the season strong. There is an abundance of reasons why high-level gymnasts get run down at t...2023-02-1323 minThe Gymnast Nutritionist® PodcastEpisode 31: Investing in Your Gymnast's Nutrition for Sport & LifeIn this episode, I chat with Jennifer, the parent of a level 9 gymnast whose gym participated in our Team Talk Series back in 2021 and the joined The Balanced Gymnast® VIP Program in the fall of 2023 to continue learning about nutrition. Our conversations over the past year are why I started the VIP program (even though I swore I'd never run a program like this for reasons you'll hear about in this episode).As a mom, gymnastics judge, and nurse practitioner, Jennifer shares some incredible insight about how continuing to invest and learn about fueling her gy...2023-02-0252 minThe Gymnast Nutritionist® PodcastEpisode 30: What Gymnasts Wish Their Moms Knew about NutritionToday’s episode is recorded with all the love and empathy in the world. We all live in diet culture and becoming a parent (or gymnastics coach) doesn’t all of the sudden make your own struggles with food and body go away. However, there are a few things every gymnast wishes their mom knew about nutrition.Being a mom to a gymnast is tough on so many levels. And fueling them is definitely one of those areas. We're bombarded with false information through social media and #dietculture, plus we have generational misinformation we've grown up with. Add...2023-01-3027 minThe Gymnast Nutritionist® PodcastEpisode 29: NCAA Gymnastics Recruiting and Nutrition- The Need to Know with Jill HicksDoes your gymnast have big dreams of competing at the college level? Does it feel overwhelming when you look at the years ahead and all the work it takes to reach that level? Trust me, you're not alone in those worries and concerns. The recruiting process is long and arduous. Add in the pressure of being healthy and at the top of their game when it matters most, and some parents and gymnasts crack under the weight of such stress. And that's why I'm so excited to have our special guest Jill Hicks on the podcast today to...2023-01-2356 minThe Gymnast Nutritionist® PodcastEpisode 27: Don’t make these Gymnast Nutrition Mistakes in 2023This year, let's get started off on the right foot and avoid these oh so common mistakes I saw parents and gymnasts making. In this episode I share with you some reoccurring themes began appear in our clients and program members. The bottom line is that proper fueling is the #1 way gymnasts can achieve optimal performance and longevity in the sport. It’s vital to your gymnast’s health and career. But, I implore you to listen with an open mind. Some things are hard for parents to accept as they may go against what #dietcult...2023-01-0927 minThe Gymnast Nutritionist® PodcastEpisode 26: Gymnast Gut Health with Special Guest Dr. Heather Finley"Your gut is a muscle; when it is not being used as much as it should, it gets out of shape" - Dr. Heather Finley DCN, MS, RD, LD, CEDRD, CLT Did you know the gut has a circadian rhythm of its own? That stress and digestive health are interlinked? That gut health THRIVES on diversity?These are just a few of the topics Dr. Heather Finley and I discuss in this episode of The Balanced Gymnast Podcast. We take a DEEP dive into gut health and how your gymnast might be self-sabotaging themselves. It's e...2022-12-2659 minThe Gymnast Nutritionist® PodcastEpisode 25: 4 Mistakes Gymnasts Make with Competition Season NutritionCompetition season has begun! Whether it's mock or in-house meets, or real competitions, gymnasts are testing the waters and seeing how their summer and preseason training is paying off. When it comes to nutrition, it's essential to take a proactive rather than reactive approach. Especially during season. We have to remember to keep the long game in mind and make sure what we're doing right now is paving the foundation for where our athletes want to be in March, April, or May.Is your gymnast making one of these 4 mistakes when it comes to fueling d...2022-12-1930 minThe Gymnast Nutritionist® PodcastEpisode 24: Using Nutrition to Optimize Injury Recovery for the Gymnast"How should my gymnast adjust their nutrition when injured"?It's a question I frequently get from parents who are already overwhelmed with the stress of an injured gymnast who is out of the gym. But the real question we should be asking is if the gymnast has been eating enough to fuel their body to support growth, repair, and adaptation to training all along...Injuries are stressful and seem to happen during crucial times of training, competing, or recruiting. Bottom line, a gymnast needs to implement some kind of recovery nutrition plan to make their...2022-12-1222 minThe Gymnast Nutritionist® PodcastEpisode 23: How to Fuel through Puberty for Power and Performance with Guest Dave TilleyToday we have a very special guest on the podcast! Dave Tilley, DPT, SCS, CEO of Shift Movement Science, Sports Physical Therapist, and Strength and Gymnastics Coach joins me in discussing some heavy-hitting topics for your gymnast.In this episode, we take a deep dive into all things gymnast nutrition plus puberty, body change, and what they mean for performance. We also discuss the connection between power and performance and discuss how the research proves that increased strength translates to more power, better endurance, and improved bone strength which are all essential for the post-pubescent gy...2022-12-0356 minThe Gymnast Nutritionist® PodcastEpisode 22: Fueling the Gymnast to Beat Competition NervesDo competition nerves get the best of your gymnast?When we asked parents what their gymnast’s biggest challenge is on competition day, overwhelmingly they responded that “nerves” seem to make their gymnast compete differently than in practiceMost gymnasts and parents are not aware of the integral part nutrition plays in brain function for athletes training and competing in a mentally intense sport.In this episode, you'll learn: The 1st step in battling competition nerves and mental blocksWhat happens when the brain doesn't have adequate carbohydrateWhen a gymnast is adequately fueled, the adv...2022-11-2826 minThe Gymnast Nutritionist® PodcastEpisode 21: Should Gymnasts Eat Less on Rest Days?Should nutrition look different on rest days, if a gymnast is injured, or on extended leave?It's a question I get asked frequently by parents, and on the surface, it seems pretty straightforward. If an athlete isn't working out as much or at all, it would make sense their nutritional intake would look different, right? In a perfect world with an athlete that is correctly utilizing normal AND performance nutrition, yes. But the answer for these high-level gymnasts isn't so simple. Especially when so many are chronically underfueled and injured to begin with. In...2022-11-2132 minThe Gymnast Nutritionist® PodcastEpisode 20: 8 Truths About Injury Nutrition for the GymnastEvery gymnast, parent, and coach dreads it, especially so close to competition season...injuries.Whether it is a freak accident injury or aching pain all over, this time of year is a breeding ground for injury. This being said, nutrition plays an essential role in healing injuries as well as prevention. Keeping the “long-term game” in mind is crucial in this sport because to achieve success throughout their career, your gymnast must be healthy enough to actually compete. Without proper nutrition, their injuries may never heal or lead to worse injuries in the future; hence, it is...2022-11-1418 minThe Gymnast Nutritionist® PodcastEpisode 19: Is Your Gymnast Ready for Competition Season?As the busy and LONG competition season approaches, is your gymnast ready? Is their nutrition dialed in, or are they starting their season already in a deficit? I can't stress enough the importance of these 6 crucial factors to keep in mind during competition season. Give your gymnast all the tools to help them last for the grueling season ahead. Missing out on just one can affect how your athlete performs. In this episode, you'll learn: As a parent or coach, the most important thing you need to focus on this seasonHow to get the most...2022-11-0734 minThe Gymnast Nutritionist® PodcastEpisode 18: Help! My gymnast eats too much sugarDo Halloween and other holidays scare your gymnast (or you!) because there seem to be sugar-filled foods everywhere you look?It’s not surprising that parents, coaches, and gymnasts can become stressed and consumed with battling any holiday in which fun foods play a large role. Especially since #dietculture and #wellnessculture have villainized sugar and any food that isn't considered "clean" these days. Unfortunately, over-restricting your gymnast when it comes to these types of foods usually backfires and creates a dizzying cycle of binging, sneaking, and food shame. Fortunately, I'm here to tell you...2022-10-3138 minThe Gymnast Nutritionist® PodcastEpisode 17: Part 2 Top 10 Gymnast Nutrition MythsWe'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 o...2022-10-2427 minThe Gymnast Nutritionist® PodcastEpisode 16: Part 1 Top 10 Gymnast Nutrition MythsHigh-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 needsFor the sake of time, I'll focus on the first 5 myths today, and stay...2022-10-1725 minThe Gymnast Nutritionist® PodcastEpisode 15: Bone Health for the GymnastBone 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 vitalThe 3 most important factors in bone health for a high-level gymnast What the...2022-10-1028 minThe Gymnast Nutritionist® PodcastEpisode 14: The Must Know about Gymnasts and SupplementsMany 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...2022-10-0337 minThe Gymnast Nutritionist® PodcastEpisode 13: Back to School Nutrition for the GymnastIt'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 g...2022-09-2622 minThe Gymnast Nutritionist® PodcastEpisode 12: Growth Spurts 101 for the Female GymnastI’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 t...2022-09-2316 minThe Gymnast Nutritionist® PodcastEpisode 11: 5 Signs It's Time to Start Working with a Sports DietitianDo 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, s...2022-09-1934 minThe Gymnast Nutritionist® PodcastEpisode 10: Do Gymnasts Need to "Eat Clean" to be Successful?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...2022-09-1249 minThe Gymnast Nutritionist® PodcastEpisode 09: How to Get Your Gymnast to Eat BreakfastWhy 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...2022-09-0914 minThe Gymnast Nutritionist® PodcastEpisode 08: Gymnast Nutrition + EnduranceWhat 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 issuesHow inadequate (or inappropriate) Performance Nutrition is affecting your gymnast's enduranceWhat role iron levels play in a high-level a...2022-09-0541 minThe Gymnast Nutritionist® PodcastEpisode 07: Nutrition Related Gymnastics DeductionsI 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. In this episode, you'll learn: Why sometimes gymnasts' technique isn't what's holding them back in skills progressionHow underfueling leads to endurance and performance issues3 Nutrition Related Deductions that are costing your gymnast tenths when they matter the most L...2022-08-2935 minThe Gymnast Nutritionist® PodcastEpisode 06: 9 Things I Wish I'd Known About Nutrition as a GymnastAs 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...2022-08-2236 minThe Gymnast Nutritionist® PodcastEpisode 05: How Coaches Can Talk to Their Gymnasts About NutritionA 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 a...2022-08-1538 minThe Gymnast Nutritionist® PodcastEpisode 04: Relative Energy Deficiency in Sport and GymnasticsGymnasts 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. ...2022-08-0843 minThe Gymnast Nutritionist® PodcastEpisode 03: The Busy Gymnast Parent’s Guide to Meal PlanningTrying 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 wh...2022-08-0128 minThe Gymnast Nutritionist® PodcastEpisode 02: What should a gymnast weigh?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 gymnastsWhy fo...2022-07-3030 minThe Gymnast Nutritionist® PodcastEpisode 01: Normal Nutrition vs Performance Nutrition for GymnastsThere’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 thisWhy gymnasts need to have a Performance Nutrition Strategy Why "just eat healthy" doesn't guarantee performance (and is super pr...2022-07-3022 min