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If you’re honest, you’ve probably asked yourself this at least once: We’re doing all the things… so why isn’t it working? You can work hard and still not get results. In this episode, we’re asking the hard question: are you and your gymnast really putting in the work for results you want? What does this actually looks like and why so many families are stuck despite “doing everything right”? If your gymnast can’t stay healthy even though you’re “working on nutrition,” it’s time to look closer. ❗Are they actually eating enough to support their training? ❗Is their growth and development truly caught up? ❗Have you followed through with labs and supplements, especially if they’re a picky eater? ❗Are they fueling in and around workouts so they can stay focused and avoid careless mistakes that lead to injuries? ❗And are you putting real boundaries and safeguards in place, or just hoping things improve? Here’s the hard truth: adequate fueling is a safety issue. I like to say, "if you can fuel it, you can do it". But the uncomfortable truth is that many gymnasts are working incredibly hard in the gym… while their bodies are quietly falling behind. Today I'm breaking down the most common disconnects I see with families who think they’re supporting their gymnast’s health, but are missing key pieces that make all the difference. Plus what our most successful families are doing so their gymnast's hard work produces the results they want.  If you’re stuck in the cycle of “we’re working so hard but nothing is improving,” this episode is your wake-up call. 🎧 Listen now and learn more about how to make sure everything you and your gymnast are doing gives you the outcome you actually want.  Links & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts  Episode 182: Would your gymnast’s nutrition score an 8.0 or 9.5+?Episode 176 – Fueled Gymnast Fall: Are so many gymnasts really underfueled?Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

As competition season approaches, many parents are suddenly seeing more fear, anxiety, and mental blocks in the gym. What’s surprising is how often these struggles show up right as families start asking about fueling. This episode explores the connection between gymnast mental blocks and nutrition, and why emotional challenges often intensify when the body is under stress. First, this is common. The pressure of upcoming meets can absolutely trigger mental blocks, and many gymnasts benefit from working with a licensed therapist or sport psychologist. Mental support matters. But nutrition is often a missing piece. When a gymnast isn’t eating enough to support training, growth, and stress, the body shifts into survival mode. This activates the fight-or-flight response, making the brain more reactive and less flexible. Underfueling often shows up as increased anxiety, panic before skills, emotional outbursts, or sudden fear that feels “out of nowhere.” When food restriction or disordered eating patterns are involved, nervous system stress increases even more, often intensifying mental blocks and emotional volatility. When gymnasts are supported with consistent fueling, adequate electrolytes, balanced minerals, and stress-aware nutrition, improvements in mood, focus, sleep, and emotional regulation often follow. Mental health in kids and teens isn’t just psychological. It’s also physiological. Minerals play a key role in nervous system regulation, stress response, and brain chemistry. Mental health symptoms are rarely caused by one deficiency. They’re usually the result of imbalance. 🎧 Listen now and learn more about: The connection between gymnast mental blocks and nutritionUnderfueling and the fight-or-flight responseThe minerals that affect brain chemistry  Links & Resources     The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 22: Fueling the Gymnast to Beat Competition NervesWhat foods should gymnasts eat on competition day?Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

If you’re listening to this episode, there’s a good chance you’ve been there... standing in a hotel room, a gym lobby, or in the car on competition morning while your gymnast says, “I’m not hungry,” or flat-out refuses to eat anything. And you’re left wondering, what do I do with this gymnast who refuses to eat before a competition? Is this normal?  Am I overreacting?  And… is it actually safe for them to compete?  So today we’re going to talk through exactly what to do when your gymnast refuses to eat before a competition. Calmly, practically, and with safety in mind.  It's actually incredibly common in gymnastics. This happens at all levels, even with gymnasts who fuel well the rest of the time. Most of the time, this is driven by nerves; when the nervous system is in a heightened stress state, digestion slows and appetite drops. That is a normal physiological response. HOWEVER “I’m not hungry” does not mean “I don’t need fuel. Gymnasts don’t need a full stomach to compete safely. But they do need available energy. Fuel supports focus, coordination, confidence, and injury prevention.  And if your gut tells you something isn’t right, listen to it.  🎧 Listen now and learn more about: Reasons why a gymnast refuses to eat before a competitionWhat are the safety concerns around competing when not properly fueledProactive strategies to help your gymnast Links & Resources The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 22: Fueling the Gymnast to Beat Competition NervesWhat foods should gymnasts eat on competition day?Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

“My gymnast just wants to feel light when competing.” If you’ve heard this phrase, or your gymnast has said it herself, this episode is for you. When a gymnast says she wants to feel light when competing, she might THINK she's talking about a number on the scale. But she’s really trying to describe something deeper. She wants to move faster. She wants to feel powerful and explosive. She wants skills to feel effortless instead of heavy and stuck. She wants to look dynamic, confident, and sharp under pressure. But here’s the problem. Most gymnasts are chasing the feeling of being “light” in ways that actually make them feel slower, weaker, flatter, and more anxious when it matters most. In today’s episode, we break down what it really takes to achieve a faster, more powerful and dynamic way of competing. And why so many gymnasts are unintentionally sabotaging that goal. You’ll learn the three biggest mistakes gymnasts make when trying to feel light in the gym, and what actually matters from a physiological, nervous system, and fueling standpoint. If your gymnast has been chasing that “light” feeling by eating less, skipping meals, or fearing fuel, this conversation will shift how you think about performance forever. Because the gymnasts who look light aren’t empty.  They’re prepared. 🎧 Listen now and learn more about why Gymnasts Say They Want to Feel Light When Competing (And What Actually Works) Links & Resources Episode 77: Gymnast Nervous Stomach and Competition NutritionThe Ultimate Guide to Gymnastics Competition Season NutritionThe Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Is it “too late” to start working on your gymnast’s nutrition this competition season? Short answer: “NO” SO MUCH can happen in just a few weeks of proper, adequate fueling to support your gymnast’s health, recovery, and performance. Some things can improve really quickly ✅ Heavy legs/muscles (often from inadequate carb intake/poor recovery) ✅ Fatigue/lethargy ✅ Headaches/stomachaches ✅ Poor mood/emotion regulation ✅ Energy, power, endurance during long workouts Other things take more time ❌ bone injury healing (stress reaction/fracture/break) ❌ poor growth/development ❌ GI issues (bloating, constipation) ❌ primary or secondary amenorrhea (no period) ❌ intense burnout/overtraining related fatigue (nervous system) ❌ body composition changes Time is marching on whether you like it or not, and underfueling is sneaky and often not seen by the naked eye Will this add to your “mental load” this spring? Yes and no.  Links & Resources     The Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Does your gymnast really need to eat less when she’s injured? This is one of the most common and most damaging assumptions parents make during time off from the gym. In this episode, we break down gymnast nutrition needs during injury and why cutting food, especially carbohydrates, often does the opposite of what parents intend. When a gymnast is injured, her body isn’t “doing less.” It’s working overtime. And 99% of high level gymnasts have no business eating less during recovery. Under-fueling during injury slows repair and can turn a short recovery window into a long, frustrating setback. Or lead to re-injury sooner than later.  We’ll talk about: Why injury is not the time to “clean up” or restrict foodHow under-fueling during injury increases time out of the gymThe critical role carbs play in repair and recoveryWhy eating less raises the risk of re-injury when training resumesHow to fuel strategically so your gymnast comes back stronger, not depletedIf your gymnast is injured or you want to prevent a slow, incomplete recovery in the future, this episode will help you rethink how nutrition supports healing and long-term performance. 🎧 Listen now and learn more about your gymnast's needs during injury; how to fuel recovery the smart way. Links & Resources Episode 135: How to Support Your Gymnast’s Nutrition When it’s a Rebuilding SeasonEpisode 20: 8 Truths About Injury Nutrition for the GymnastThe Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Gymnast parents have been joining me for a FREE weekly webinar each week of December:  the FUELED Comp Season Series. Each Tuesday this month at noon MT, I’m covering a key topic your gymnast needs to navigate competition season successfully.  So today let's talk about Competition Nutrition Strategies from Level 5-10 and Elite gymnasts  With the 2026 competition season upon us, we're going to focus on the varying needs for competition nutrition strategies for gymnastics at the different levels. Every new level brings with it new challenges and opportunities. It's easy to get distracted with things your gymnast doesn't need yet... Or spend years (and money!) on things that aren't what they really need in the long run. From marathon long meets, to weird session times, to nerves and pressure kicking in, there's a lot more than just gymnastics to navigate come competition time. Things you need to think about at every level of this sport: Lower Optionals: Random session times = tricky fueling plans, young bodies can't hang onto fuel as well as older gymnasts.Level 8s: Skills are more demanding, talent is no longer enough to get through the skills, mental blocks, and where we really start seeing the underfueling injuries.Level 9s: BIG skills, lot more unpredictability, long sessions due to uneven group sizes plus late session times, and long meet seasons if trying to make it to Westerns/Easterns.Level 10: Talented gymnasts who can truly optimize every aspect of their fueling, repair and recovery, how much farther can they push performance?Elites: Schedules and logistics, different times zones, looong warmups and competitions, often away from their parents for most of the day.Let's compare/contrast the challenges at each level with fueling, performance, staying healthy, etc. What kind of competition nutrition strategies does your athlete need at their current level of gymnastics? Listen in to today's episode to dial in before season starts.  Links & Resources    Episode 72: Fueled Gymnast Fall-How to keep your gymnast from imploding this competition season Episode 168: What can parents *actually* control to help their gymnast crush it this competition season? The Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Gymnast parents have been joining me for a FREE weekly webinar each week of December:  the FUELED Comp Season Series. Each Tuesday this month at noon MT, I’m covering a key topic your gymnast needs to navigate competition season successfully.  So let's talk about how every tenth matters...would your gymnast’s nutrition score an 8.0 or a 9.5+?  Your gymnast SAYS she wants to do well this competition season...but does her nutrition really reflect her goals?  Most gymnasts' fueling would score in the 8.0 range... they're "giving tenths away" by missing out on the right foods, in the right amounts, at the right times to help them perform their BEST  Learn how your gymnast's nutrition score can go from that 8.0 to 9.5+ range when it comes to their fueling SO THAT they can reach their big goals + dreams this season (and for many after) I'm talking about some of the most-over-looked aspects of fueling that gymnasts miss that are like literally "giving away tenths" in their routines. And trust me, I'm a judge  (actually, I really am. Going on 17+ years and a Nationally rated/NCAA USA Gymnastics judge so I do know a thing or two about how nutrition can level up your gymnast's performance. If you want this to be the year your gymnast stops giving away tenths during her routines, this episode will show you what needs to change now. Before comp season chaos catches up.  Links & Resources    Episode 72: Fueled Gymnast Fall-How to keep your gymnast from imploding this competition season Episode 168: What can parents *actually* control to help their gymnast crush it this competition season? The Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

ICYMI… this week we launched our new, FREE, 4-week Zoom webinar: the FUELED Comp Season Series. Each Tuesday this month at noon MT, I’m covering a key topic your gymnast needs to navigate competition season successfully. First up: injuries, immune health, endurance/performance issues, and REDs during comp season. In this episode, we’re diving into the overlooked connection between why so many gymnasts struggle with injuries, illness, and performance decline right when it matters most and REDs (Relative Energy Deficiency in Sport).  This episode is especially for parents who: Have a gymnast training 20–30 hours a week, ideally Level 5/6 through Level 10 and elite (male and female gymnasts welcome).Have a gymnast with big goals and big dreams—whether that’s D1 college gymnastics or elite—and know they need to stay healthy, strong, and progressing over the next several years.Have watched their gymnast deal with injuries during comp season, repeated illness, or frustrating endurance/strength/power issues that don’t match their work ethic.Want to prevent the performance-limiting issues that silently build in the background and eventually derail progress.Competitive season is a high-stress window for gymnasts—physically, mentally, and physiologically. When fueling isn’t adequate for the training load, this is often when REDs symptoms show up loud and clear: Never-ending fatigueDecreased strength or enduranceChronic or overuse injuriesPoor recoveryBack-to-back illnessesInconsistent performanceParents often assume these problems are “just part of season,” but they’re not. They’re warning signs. If you want this to be the year your gymnast stops falling apart mid-season, stops getting injured or sick right before big meets, and finally performs to their true ability, this episode will show you what needs to change now. Before comp season stress catches up.  Links & Resources    Episode 150: When denial gets in the way of nutrition for gymnasts [Replay]Episode 04: Relative Energy Deficiency in Sport and GymnasticsThe Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

In this episode, we’re having an honest conversation about gymnast bodies, growth, and the persistent (and harmful) belief that adults can (or should) control how a gymnast develops. You cannot tell where a gymnast is in their growth trajectory just by looking at them or comparing them to their teammates. Growth is completely individual. It's shaped by genetics, prior growth patterns, and the adequacy of nutrition.  And yet, the sport continues to act like height, weight, or body type determines success. Spoiler: it doesn’t. Sure, being extremely tall may make certain events more challenging. But what will definitely hurt a gymnast's success is career ending injuries due to REDS.  Can we just stop with adults making assumptions and “predictions” about gymnasts' bodies that often have no basis in science? What’s even more frustrating? It’s almost 2026, and we STILL have coaches telling parents not to “overfeed” their gymnasts out of fear they’ll get “too big.” Nearly every time we hear this, it’s coming from an elite coach claiming they “know” everything about gymnast growth and development. Meanwhile, the gymnasts receiving this advice are commonly underfueled, behind in growth, and nowhere near the trajectory needed for long-term success. Listen in to hear more about:  Gymnast bodies need to grow in a way that’s right for them. And here’s what happens if you try to stop it.  Strategies for supporting gymnasts' nutrition and growthLinks & Resources Episode 112: Is your “tiny gymnast” actually underfueled, or growing normally for them?Episode 157: Why your gymnast needs a pediatric/adolescent sports dietitianThe Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Welcome back to Fueled Gymnast Fall, a podcast series on what you need to know about fueling your gymnast as we move into this next competitive season.  Today, we’re tackling a major issue I see EVERY. SINGLE. YEAR: the mid-season implosion.  A lot of gymnasts start the season in one of two places:  ✔️ Looking strong but already running on fumes, or ✔️ Already dealing with nagging injuries, chronic fatigue, or inconsistent training. By January or February, the wheels start to fall off.  And parents are left wondering, “How did we get here again?” A mid-season implosion isn’t random. It’s predictable—and preventable—when you understand the warning signs and support your gymnast with the right fueling strategies. By the end of this episode, you’ll know exactly how to help your gymnast avoid the mid-season implosion—the fatigue, injuries, illnesses, and burnout that derail even the most talented athletes. We’re breaking it into three focus areas that matter most this time of year.  In this episode you'll hear about:   Closing the recovery gap (and what the recovery gap is!) Protecting immune health and sleep +  biggest nutrition mistakes hurting immune health  Being proactive instead of reactive:  Creating systems that support consistency all season long   Links & Resources    Episode 176 – Fueled Gymnast Fall: Are so many gymnasts really underfueled?Episode 168: What can parents *actually* control to help their gymnast crush it this competition season?The Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Welcome back to Fueled Gymnast Fall, a podcast series on what you need to know about fueling your gymnast as we move into this next competitive season. Today I'm addressing a sensitive subject for those gymnasts who are injured and not quite sure what season will look like this year.  If your gymnast was injured last season or is struggling with an major injury this preseason, it can feel frustrating and discouraging. But this doesn’t have to be a wasted time in her gymnastics journey. In fact, this can be one of the most valuable times for growth and recovery. When it’s approached the right way. I'm talking about how to help your gymnast use her injury season wisely. From nutrition to mindset, we’ll cover what she can do to maintain strength, support healing, and come back even stronger. You’ll learn how fueling plays a crucial role in injury recovery, why underfueling can delay healing, and how to keep her confidence and motivation up while she’s sidelined. In this episode you'll hear about:   Why fueling is even more important when your gymnast is injuredStrategies for staying fueled during rest and rehab phasesWhen to modify (or not) their nutrition intakeLinks & Resources Episode 176 – Fueled Gymnast Fall: Are so many gymnasts really underfueled?Episode 24: Using Nutrition to Optimize Injury Recovery for the GymnastThe Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Welcome back to Fueled Gymnast Fall, a podcast series on what you need to know about fueling your gymnast as we move into this next competitive season. Today I'm answering a question constantly asked around this time of the year, "Should a gymnast “Clean Up” their diet before comp season starts?" As competition season approaches, many parents and gymnasts start thinking about “cleaning up” their diet; cutting out sugar, eating more salads, or trying to be “extra healthy.” Maybe the gym or coach is making "fueling suggestions" about getting ready for season. But is that actually what your gymnast needs to perform their best?  In this episode, we dig into what “cleaning up” a gymnast’s diet really means—and why it can sometimes do more harm than good. You’ll learn how well-meaning nutrition changes can unintentionally lead to underfueling, low energy, and even slower recovery right when your gymnast needs to be at her strongest.  If you’ve ever wondered whether your gymnast should “tighten up” their eating before meets begin, this episode will give you the truth—and a better plan for fueling confidence, strength, and success this season.   In this episode you'll hear about:     Why “eating cleaner” doesn’t always equal better performance  The top 3 tips when it comes to pre-season fueling advice  Links & Resources    Episode 176 – Fueled Gymnast Fall: Are so many gymnasts really underfueled?Episode 10: Do Gymnasts Need to “Eat Clean” to be Successful?The Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Welcome to Fueled Gymnast Fall, a podcast series on what you need to know about fueling your gymnast as we move into this next competitive season. And on today's episode, we're diving right in with the question, "Are so many gymnasts really underfueled?" Yes, yes they are…  Why do parents and coaches not believe us? Maybe it's because we are so conditioned to seeing “teeny, tiny pre-pubescents gymnasts” especially at the upper levels that we assume this is normal.  So many parents and coaches assume they can tell whether a gymnast is getting enough fuel just by looking at her. But that couldn’t be further from the truth. You can’t “look” at a gymnast and know if she’s underfueled.  Gymnasts are some of the toughest athletes out there. They push through pain, fatigue, and injuries that would sideline most others. And because of that, we often mistake symptoms of underfueling as “just part of the sport.” Let's unpack why this mindset needs to change and how to start recognizing when a gymnast really is underfueled.  In this episode you'll hear about:   Understanding what underfueling really looks like How inconsistency (skipping meals, uneven fueling, post-practice exhaustion) contributes to underfueling and disrupts recovery When it’s time to seek help and solutions Links & Resources   Episode 04: Relative Energy Deficiency in Sport and GymnasticsEpisode 64: Is your gymnast overtrained or underfueled?The Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

What Is OCD (Osteochondritis Dissecans) and how does nutrition play a role for your gymnast?  In this episode, we’re diving into one of the most misunderstood overuse injuries in gymnastics. OCD, or Osteochondritis Dissecans, and how nutrition plays a powerful role in both prevention and recovery. Parents, if you’ve ever wondered whether your gymnast’s elbow or knee pain could be related to underfueling, this is a must-listen. We’ll start by breaking down why gymnasts are at higher risk for OCD compared to other athletes. It’s not just the pounding on joints. It’s the combination of intense training volume, early specialization, and often, inadequate nutrition for the demands of the sport. And we'll discuss how this injury happens in gymnasts and answer one of the biggest questions parents have: Is it overtraining or underfueling? The truth is, both play a role. When the body doesn’t get enough energy or nutrients, bone and cartilage lose their ability to keep up with repetitive impact, setting the stage for breakdown and injury. ✨ Ready to learn more? Tune in as we dive deep on this dreaded diagnosis, and hear more about how nutrition plays a part in prevention and recovery from OCD for your gymnast.  In this episode you'll hear about:    What Is OCD (Osteochondritis Dissecans) and who is at risk?The role nutrition plays: why fueling literally determines healing.Return to sport and what parents must understand about progressing safely back to training once cleared Links & Resources   ROCKET Elbow OCDDave Tilley and SHIFT Movement ScienceDr. Ian Crider The Gymnastics DocThe Balanced Gymnast® Program for level 5-10 female gymnasts Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com