Does every gymnast need LESS carbs (or food in general) on lighter training days or rest days?

This is a HOT topic in the gymnastics world and I have some thoughts👉🏻👉🏻👉🏻

Every gymnast needs a different amount of carbohydrate each day. Every gymnast needs a different amount of total energy (food -> calories -> carbs, protein, fat) each day .

But here's the kicker: HOW much they need will vary greatly with health and growth status, training hours/intensity, current performance, etc. So no, you can't crowd source this one by "asking around".

Almost EVERY gymnast training 25-30 hours/week has ZERO business eating less carbs or total food on a rest day (esp if they haven’t gone through puberty because of underfueling).

It’s an uphill battle trying to get enough nutrition in them each day while navigating the energetic cost of growth/development, 25-30 hours/week of training, repair, recovery, etc.

And MOST all of the gymnasts we work with training 20 hours/week are also not getting enough nutrition for what they’re doing— thus, they have zero business eating “less” on a rest day.

In this episode you'll learn about:

• The unique needs and challenges in fueling young gymnasts
• The ONLY gymnasts we have who might eat LESS on rest days or training days
• When to adjust nutrition for gymnasts

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• "Is Your Gymnast Underfueled?" Masterclass
• The Gymnast Summer Training Fueling Formula
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Things are changing rapidly with NIL (Name, Image, Likeness) which has only made NCAA recruiting more competitive in the gymnastics world.

Besides NIL, most gymnasts are trying to do NCAA gymnastics to get their education paid for (and if they're smart, they'll pursue a degree that means something and open doors). There are lots of ways to make good money, but getting a good education is a good place to start.

A LOT of gymnasts and parents think they have all the time in the world to be in tip top shape for NCAA, but that is just not always the case.

We find that a lot of gymnasts who are only 1-2 years out from June 15th are woefully unprepared for a variety of reasons.

The biggest?

· A string of injuries tied back to unintentional underfueling that have gotten them off-track their skill/level trajectory.

· Performance that’s good but not great (due to fatigue going into training, early fatigue during training, poor recovery, etc)

· Mineral depletion and undetected iron deficiency/recycling issues--- burnout, poor endurance, periods/PMS, etc

· Not focusing enough on gymnastics—all the big name gymnasts who are making money with NIL were good gymnasts BEFORE they become influencers, not the other way around.

Links & Resources:

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Secret Podcast (Episode about Recruiting + Nutrition Timeline)
• Episode 87: The Magic that Happens When Nutrition “Clicks” for your Gymnast [Gymnast INTERVIEW]
• Episode 74: Know Better, Do Better [PARENT INTERVIEW]
• Episode 108: How much does it cost to keep a Level 10 gymnast happy + healthy?
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

If 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® curriculum plus 3 months inside our private parent community for even more coaching, support, and accountability.

And, there's an option to add on even more support with 1:1 sessions in addition to the program.

Enrollment for this cohort of the TBG® Program is only open through 8/6 and spots are limited, so don't miss out!

Apply for TBG® Program here: https://christinaandersonrdn.com/program

Hey there, gymnastics parents and dedicated gymnasts! Today we’re diving into a super important (and often overlooked) topic—the most common fueling mistakes gymnasts make during the summer months.

Summer is supposed to feel like a break, right? But for competitive gymnasts, it’s go time in a different way. Off-season training might mean no competitions, but the grind doesn’t stop. We’re talking upgrades, strength cycles, conditioning, and building that rock-solid endurance needed for a strong pre-season to set them up well for competition season.

But here’s what I see every summer… gymnasts and their parents are burned out from the school year. There’s less structure, more travel, and everyone’s schedule is up in the air. And that usually means nutrition takes a backseat—which is a HUGE mistake.

👯‍♀️ Whether you're traveling, sleeping in, or just trying to breathe post-school year, your gymnast’s body is still working hard. Let’s make sure it’s fueled like it should be.

In this episode you'll learn about:

• Why summer fueling matters just as much as during competition season
• The top 5 fueling mistakes gymnasts and their parents make during summer
• How to keep energy levels, recovery, and strength gains on track during this critical time of year

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 153: Fueling vs. Snacking: What Every Gymnast (and Parent) Needs to Know
• "Is Your Gymnast Underfueled?" Masterclass
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

When 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 comes in. Intentional, balanced nutrition that powers workouts, supports recovery, and prevents burnout.

Whether you're a parent trying to figure out what to pack for practice or a gymnast who’s tired of feeling drained mid-workout, this episode breaks it all down.

In this episode you'll learn about:

• Understanding fueling vs snacking for gymnasts - and yes there is a difference
• Common fueling mistakes that lead to fatigue, poor recovery, or underperformance
• Debunking Nutrition Myths: Goldfish, Sports Drinks, and Fruit Snacks oh my

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• There are BIG differences between “fueling” versus “snacking
• "Is Your Gymnast Underfueled?" Masterclass
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Hey 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, and trying to delay that process through chronic under-fueling or excessive training does real damage. Bone density, heart health, fertility — all of it suffers. Puberty isn’t the end of a gymnastics career — it’s part of the journey. It’s the foundation for long-term performance, health, and success.

Let’s stop fearing it. Let’s start supporting gymnasts through every stage of their development with adequate fueling, realistic expectations, and evidence-based guidance. Strong, confident, and powerful after puberty? YES.

So, let’s break down the top 5 myths about gymnastics growth I hear over and over. In this episode you'll learn about:

• Understanding menstrual health in gymnasts
• Are gymnasts at a higher risk for injury during growth spurts?
• The impact of puberty on gymnast performance long term

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 112: Is your “tiny gymnast” actually underfueled, or growing normally for them?
• Episode 51: No Period, No Problem for the Gymnast? Not Quite
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

The season is finally over—and let’s be real, everyone’s exhausted. Gymnasts are sore, parents are tired, and coaches are running on fumes. Maybe you're not ready to even thing about nutrition and summer training for your gymnast. But here’s the thing… summer training is short. Most gymnasts only have 14–16 weeks before pre-season ramps up again, and what happens now sets the tone for the entire next year.

In this episode, we’re talking all about nutrition and summer training for gymnasts—how to balance recovery with rebuilding strength, how to fuel for upgrades, and what gymnasts really need to focus on to come back stronger (without running themselves into the ground).

This isn’t about doing more. It’s about doing the right things—at the right time—with the right fuel. Whether your gymnast is aiming for new upgrades or just trying to bounce back stronger, summer is the season to refocus and rebuild—not coast.

This one is for you. If you're asking "What now?" after season

👂 Ready to learn what your gymnast really needs this summer?
🎧 Press play and let's dive in.

In this episode you'll hear about:

• What your gymnast should be doing this summer (and what to skip)
• How to approach summer with purpose, not pressure
• The top 3 things I'd recommend to guide nutrition and summer training for gymnasts

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 99: Dangerous Assumptions to Make about Gymnasts + Nutrition
• Episode 97: Upgrade Season Pt 3: It's never "not busy"
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

With summer training underway, we’re bringing back one of our most important conversations. In this episode, we dive into how denial can interfere with a gymnast’s nutrition — and why addressing it head-on is crucial for performance, growth, and injury prevention.

Whether you’re a parent, coach, or gymnast, this is a must-listen as you prepare for the demands of summer training season.
(Originally aired as Episode 118)

Today's podcast topic is all about how sometimes parents and athletes are in denial when it comes to their gymnast's nutrition. It's not a unique state as we all engage in it. But what's normal isn't always what's best; especially when it comes to making sure your gymnast is properly fueled.

This is a topic that's so relevant to the parents of gymnasts, particularly during the super busy and intense competition season months. But struggles and denial regarding your gymnast's nutrition is only going to lead to more struggles in the gym when it matters most.

So today, let's address some of the reasons why I see parents and gymnasts put fueling on the back burner. Because at the end of the day, the sooner you get the nutrition help you know you need, the sooner things will improve.

In this episode you'll hear about:

• Understanding denial and it's impact on gymnast nutrition
• Common barriers to nutrition support
• The ramifications of delaying taking action

Links & Resources

• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Episode 116: Six surprising things that happen after fixing your gymnast’s fueling issues
• Episode 81: Force Feeding or Adequate Fueling?
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com