If your gymnast is serious about making it to Nationals this year (or any other major competition), now is the time to dial in their nutrition. And I've got something special to help you and your gymnast really hone in on nutrition to support them throughout this very long competition season.

There's no better time than the beginning of competition season to help bring it back to the basics. Today's episode is the first in a brand new series, Road to Nationals, because that is ultimately the goal of most of our athletes. And I want to help!

So why is it so important that we take it back to basics and what do we really need to focus on in terms of nutrition for gymnasts hoping to make it Nationals this season?

Listen in to hear more about how to best support your gymnast on their Road to Nationals.

In this episode you'll hear about:

• Periodization and fueling for the work required
• Importance of closing the recovery gap and the cumulative effect of lack of recovery
• The need for a performance nutrition strategy and going into workouts well fueled

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 75: You vs You - Is your gymnast meeting her full potential?
• Episode 59: Nutrition is a controllable for gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Did your gymnast’s competition season feel harder than it should have been?
Were there struggles with strength, endurance, injuries, or consistency that didn’t quite make sense?

And now that the season is wrapping up… how do you make sure next season looks different?

In this episode, we’re taking a step back to reflect on competition season through a lens that’s often overlooked: nutrition and under-fueling.

Because while it’s easy to blame size, skill level, or even mindset, many of the most common struggles gymnasts face—like fatigue, injuries, poor endurance, and mental blocks—can actually be traced back to not getting enough fuel to support their training.

This conversation walks you through the key red flags to look for, why they happen, and what you can do now to set your gymnast up for a stronger, healthier, more consistent next season.

In this episode, we cover:

❗Why strength and power issues aren’t always about size
❗How under-fueling impacts growth, development, and performance
❗The importance of tracking growth curves (and what “falling off” really means)
❗Why poor endurance, fatigue, and frequent illness may be nutrition-related
❗The connection between under-fueling and mental blocks, focus, and confidence
❗“Weird” health symptoms (headaches, missed periods, soreness) and what they signal
❗How injuries and slow recovery often tie back to fueling gaps
❗Common habits that lead to under-fueling (like skipping meals or picky eating)
❗Why supplements and recovery tools can’t replace proper nutrition
❗What parents can do—even if their gymnast isn’t “bought in” yet

We also dive into the reality that many gymnasts begin falling behind nutritionally as training hours increase especially around Level 5–6 and how this can quietly impact performance months (or even years) later.

If your gymnast dealt with injuries, fatigue, inconsistency, or didn’t perform the way you expected this season, this episode will help you connect the dots and identify what to focus on next.

Because here’s the truth:

Not every struggle is about skill.
Not every setback is mental.
And often, the missing piece isn’t more training it’s better fueling.

This episode will help you better understand your gymnast’s body, spot early warning signs, and take action so they can train, recover, and perform at their full potential.

Links & Resources
The Balanced Gymnast® Program (Level 5–10)
Connect with Christina on Instagram @the.gymnast.nutritionist
christinaandersonrdn.com

If your gymnast is putting in the work—20, 25, even 30 hours a week in the gym—but still not building muscle or getting noticeably stronger, it’s time to take a closer look at what’s really going on.

In today’s episode, I’m breaking down one of the most common frustrations I hear from parents and gymnasts: "She trains so much… so why isn’t she getting stronger or putting on muscle?"

Spoiler: It’s not usually about protein.

Here’s the truth: Most gymnasts are not struggling to get enough protein—contrary to popular belief. While many families hyper-focus on protein, most gymnasts actually eat enough of it. What is common, though, is poor timing and distribution of that protein throughout the day. Especially in the chaos of summer training, when structure fades and routines shift, fueling often falls apart.

🛑 But even more important than that? Total energy intake.
When a gymnast isn’t putting on muscle, it’s often because they’re simply not eating enough overall—especially for how hard they train. If you want your gymnast to put on muscle and get stronger, it’s not just about what she does in the gym—it’s about how you fuel her outside of it.

In this episode you'll learn about:

• The role of energy availability in muscle gain and why "more protein" isn’t always the answer
• How under-fueling can completely stall strength gains
• Why consistent nutrition is essential for optimal performance and recovery

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Is Your Gymnast UNDERFUELED!? Masterclass
• What parents say about The Balanced Gymnast® Program
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Why do parents wait so long to get nutrition support for their gymnast? No parent has ever told us they started working on nutrition with us and their gymnast "too early".

In fact, it's almost always the opposite. When they learn how "off" their gymnast's nutrition was, how their underfueling (or not eating the right things at the right times) played a role in their performance issues and injuries...

There is so much regret for not working on nutrition sooner. Bottom line, basically about 99% of the people who go through our 1:1 program all say the same thing. They all say that they wish they had worked with us directly on their gymnast's nutrition years prior.

I will never stop talking about underfueling in this sport. It's the number 1 career killer and is so so preventable. We have a lot of free content addressing this topic (podcast, blog, instagram etc) which I know a lot of parents appreciate, follow, and try to implement. And I will always continue to provide this free content to spread awareness. But reality is, medical advice is nuanced and most gymnasts need a deep dive into what's working and what isn't. And that's not going to happen through an IG post.

In this episode you'll hear the 5 most common reasons parents wait to get nutrition support and WHY I can't just make general, medical recommendations without knowing your gymnast's specific situation. Hopefully you'll feel inspired to take early action (even if you're nervous or unsure!).

Listen in to today's episode to learn more about:

• The importance of early nutrition intervention
• Misconceptions about nutrition needs
• Overcoming barriers to nutrition support for your gymnast

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 04: Relative Energy Deficiency in Sport and Gymnastics
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Is it a rebuilding season for your gymnast this year? It’s hard to sit on the sidelines when everyone else is competing.

We have a LOT of gymnasts in this situation right now, and honestly I am so grateful we get to support them. They are taking advantage of an unfortunate situation to dial in their fueling to support health and a strong comeback).

And for many, it was wakeup call to the fact their nutrition wasn't adequate to support everything they were trying to do in and out of the gym.

If you want to help your gymnast not just get through, but power through this rebuilding season and come back stronger than ever, today's episode is a must listen.

In this episode you'll hear about:

• Injuries...freak accident, overuse, or blindsided overuse
• Health issues that could be sidelining your gymnast (respiratory, chronic, overtraining/fatigue to name a few)
• Mental blocks and word on anxiety, pressure, competition
• Repeating levels and why it's not always a bad thing
• Growth spurts; everyone goes through growth and development, including gymnasts, and we should approach it from a neutral perspective.

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 12: Growth Spurts 101 for the Female Gymnast
• Episode 20: 8 Truths About Injury Nutrition for the Gymnast
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

This biggest mistake we’re seeing high level gymnasts make right now is…

Only eating WHEN and IF they “feel hungry enough”…

“my gymnast eats well” is 100% subjective

This can lead to "acute" underfueling.

And a lot of gymnasts are already chronically underfueled, so this is a double whammy to acutely underfuel on competition day as well.

Here's what we're seeing from gymnasts right now:

🤸‍♀️If the comp is early afternoon, they try to sleep in as late as possible and have 1 meal before getting dressed and out the door.

That ain’t gonna cut it.

I had this convo with one of my newest elite qualifiers this weekend.

👉🏻The comp was at 3PM. She had breakfast about 9:30/10 (a little later than I prefer, but I was a SUPER solid breakfast so I’ll take it).

👉🏻They were worried about trying to fit in lunch, getting dressed (didn’t want to eat a lot in a tight Leo), and also going to support her friends who were competing before her.

👉🏻We worked out a plan to fit in a solid pre-comp lunch and a little pre-comp snack as she was walking in.

And guess what!? She qualified!

Fueling = ✨Magic✨

Want to learn more?

We just published a brand-new FREE masterclass for parents of optional/elite competitive gymnasts! This is a must listen for all my gymnast parents (and coaches!) out there who are all wondering...Is my gymnast underfueled?

Click here to learn more in this new 45 min free training

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 04: Relative Energy Deficiency in Sport and Gymnastics
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Is it really a food allergy or something else entirely?
Are stomach aches, bloating, and food fears always caused by specific foods?
And how do parents know when eliminating foods is helping… or quietly making things worse?

In this episode, we’re tackling one of the most confusing topics in youth athletics: food allergies vs. food intolerances and how both intersect with under-fueling in gymnastics.

I’m joined by a repeat guest and allergy-immunology nurse practitioner (and fellow gymnast mom) to break down what’s real, what’s misunderstood, and what every parent and coach needs to know.

Because while true food allergies absolutely exist and require strict management, many gymnasts are unnecessarily restricting foods due to fear, misinformation, or non-specific symptoms that are actually caused by chronic under-fueling.

And in a sport where athletes are already at high risk for not eating enough, removing foods without clear evidence can quietly worsen growth, digestion, recovery, and performance.

In this episode, we cover:

❗What true food allergies actually look like (and how they’re diagnosed)
❗The difference between IgE allergies, intolerances, and gut symptoms
❗Why food elimination is often the knee-jerk reaction to GI issues
❗How under-fueling disrupts digestion and mimics food intolerance
❗The truth about airborne allergies and cross-contamination fears
❗Why IgG “food sensitivity tests” are misleading and often harmful
❗Lactose intolerance, gluten concerns, and when they’re real
❗How unnecessary food restriction can worsen growth, hormones, and performance
❗What parents and coaches should watch for in gymnasts with chronic symptoms

We also share real clinical scenarios from gymnasts misdiagnosed with food intolerances to athletes who improved dramatically once fueling was addressed first.

If your gymnast has stomach aches, fatigue, frequent illness, food fears, or multiple food restrictions, this conversation is essential.

Because here’s the truth:

• Not every stomach ache is a food allergy.
• Not every reaction needs elimination.
• And sometimes the real issue isn’t what a gymnast is eating but how much.

This episode will help you feel more confident navigating food fears, medical advice, and nutrition decisions so your gymnast can stay healthy, strong, and thriving.

Links & Resources
The Balanced Gymnast® Program (Level 5–10)
Connect with Christina on Instagram @the.gymnast.nutritionist
christinaandersonrdn.com

Is it really normal for a gymnast to not get her period until much later?
Are painful cramps, extreme PMS, or mood swings just “part of being a teenage girl”?
And is birth control truly the best — or only — solution?

In this episode, we’re asking the questions most families were never taught to ask about periods, nutrition, and hormonal health in gymnastics.

Because missing periods, severe cramps, intense PMS, and being put on birth control “to manage symptoms” aren’t rites of passage — they’re red flags.

If your gymnast has been told that late periods are genetic, that painful PMS is just something to push through, or that birth control is the answer, it’s time to look closer.

❗Is she actually eating enough to support growth and high-level training?
❗Is chronic under-fueling quietly suppressing her hormones?
❗Are mineral depletion and training stress driving painful periods and intense PMS?
❗Has birth control been used to mask symptoms instead of addressing root causes?
❗Are we treating the menstrual cycle as optional instead of a vital sign?

Here’s the hard truth: a healthy menstrual cycle is a sign of health — not an inconvenience. And for many gymnasts, missing or painful periods aren’t caused by training itself, but by under-fueling and unmet nutritional needs.

In this episode, I break down why delayed periods are so common in gymnasts, how nutrition and mineral balance directly impact menstrual health, and why birth control is often a band-aid that prevents real healing. I also share real case studies from my clinical work showing how gymnasts restored healthy cycles without relying on hormonal contraceptives.

If you want your gymnast healthy, resilient, and thriving — not just surviving — this episode is a must-listen. 🎧
Because ignoring periods doesn’t make problems go away. It just delays the solution.

Links & Resources
The Balanced Gymnast® Program (Level 5–10)
Connect with Christina on Instagram @the.gymnast.nutritionist
christinaandersonrdn.com