The Gymnast Nutritionist® Podcast

Christina Anderson MS, RDN, CSSD, CSP
  • 5.0 (123)
  • NUTRITION
  • UPDATED WEEKLY

Welcome to The Gymnast Nutritionist® podcast, a free resource for gymnast, parents, and coaches to learn to fuel the gymnast optimal performance and longevity int he sport. Christina Anderson MS, RDN, CSP, CSSD is a board certified pediatric/adolescent registered dietitian nutritionist, former gymnast, and current nationally rated gymnastics judge. She helps gymnasts and their parents take a proactive approach to fueling, without the stress or overwhelm. This podcast is all #realtalk where she tackles tough subjects about nutrition, body image, and more in the sport of gymnastics. 

  1. 1D AGO

    Episode 169: What we learned from our Gymnast Fueling Audits [REPLAY]

    When parents hear “fueling,” they often assume their gymnast is doing okay—but our recent gymnast fueling audits revealed a very different story. Here’s what we found: 2 out of 3 gymnasts had already fallen off their growth curve.Most were missing 25% or more of their daily nutrition needs.Many were already at moderate to high risk for RED-S, not because they were training 30 hours a week like elites—most averaging closer to 20 hours per week.And the scary part? A lot of these gymnasts already had serious injuries—stress fractures, overuse injuries, elbow pain requiring an OCD rule-out. These are not just “random bad luck” injuries. They’re a direct reflection of inadequate fueling. Some of the families we worked with have followed us for years. A few were doing okay but still had blind spots. Others really needed more support than they realized—and would be better served by investing in a comprehensive program rather than piecing things together with every bootcamp, challenge, or workshop they see. I get it—sometimes it really isn’t in the budget. But I’ll also challenge you to look at where your money is going…because if your gymnast isn’t getting the nutrition she needs, none of that will keep her healthy or performing at her best. In this episode, I’ll walk you through exactly what we learned from our gymnast fueling audits—and how you can start identifying the red flags before your gymnast ends up injured, stuck, or sidelined. Because fueling is the foundation. Without it, nothing else matters.  👉 Listen in to learn what these audits revealed—and what steps you can take now to protect your gymnast’s health, growth, and performance.  Links & Resources   Enrollment for Gymnast Fueling AuditEpisode 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

    23 min

  2. FEB 9

    Episode 190: Protein, Fiber, or Something Else? What should be the focus for 2026 for gymnasts?

    If you’re honest, you’ve probably asked yourself this at least once: We’re trying so hard… so why does nutrition still feel so confusing? In this episode of the Gymnast Nutritionist Podcast, I break down one of the biggest disconnects I see with families of competitive gymnasts: parents believe they’re fueling well, but key pieces are missing that directly impact health, growth, and performance. Nutrition advice is everywhere, and much of it is designed for adults not growing, training athletes. In this episode, I dive into why young gymnasts’ needs are completely different, and how common obsessions with protein and fiber can actually backfire when basic fueling isn’t in place. If your gymnast: Is “eating healthy” but still struggles with energyGets full quickly but isn’t meeting fueling needsRelies heavily on protein products or fiber-boosted foodsHas inconsistent performance, focus, or recovery…it’s time to look closer. We'll talk:  ❗ Why protein needs for gymnasts are often misunderstood  ❗ How fiber can create a false sense of fullness in under-fueled athletes  ❗ Why real food matters more than fortified products  ❗ How timing around training impacts performance and safety  ❗ What successful families are doing differently to support long-term growth and consistency Here’s the hard truth: adequate fueling is a safety issue. Gymnasts can work incredibly hard in the gym but if their bodies aren’t properly supported, progress stalls and injury risk rises. If you’re stuck in the cycle of “we’re doing everything right, but nothing is improving,” this episode will help you identify what’s missing and what to focus on first. 🎧 Listen now to simplify nutrition, ease the overwhelm, and make sure your gymnast’s hard work actually pays off. Links & Resources    The Balanced Gymnast® Program for level 5-10 female gymnasts  Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

    12 min

  3. FEB 2

    Episode 189: Are you (and your gymnast!) really putting in the work for the results you want?

    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

    39 min

  4. JAN 26

    Episode 188: Gymnast Mental Blocks and Nutrition

    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

    32 min

  5. JAN 19

    Episode 187: What to do when your gymnast refuses to eat before a competition

    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

    15 min

  6. JAN 12

    Episode 186: Why Gymnasts Say They Want to Feel Light When Competing (And What Actually Works)

    “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

    33 min

  7. JAN 5

    Is it too late to start working on nutrition during competition season? [REPLAY]

    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

    29 min

  8. 12/29/2025

    Episode 184: What to feed your gymnast when they're injured

    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

    10 min
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About

Welcome to The Gymnast Nutritionist® podcast, a free resource for gymnast, parents, and coaches to learn to fuel the gymnast optimal performance and longevity int he sport. Christina Anderson MS, RDN, CSP, CSSD is a board certified pediatric/adolescent registered dietitian nutritionist, former gymnast, and current nationally rated gymnastics judge. She helps gymnasts and their parents take a proactive approach to fueling, without the stress or overwhelm. This podcast is all #realtalk where she tackles tough subjects about nutrition, body image, and more in the sport of gymnastics. 

Information

  • Creator
    Christina Anderson MS, RDN, CSSD, CSP
  • Years Active
    2022 - 2026
  • Episodes
    188
  • Rating
    Clean
  • Copyright
    © 2026 The Gymnast Nutritionist® Podcast
  • Show Website
    The Gymnast Nutritionist® Podcast

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