The Gymnast Nutritionist® Podcast

Christina Anderson MS, RDN, CSSD, CSP
  • 5.0 (120)
  • NUTRITION
  • UPDATED WEEKLY
The Gymnast Nutritionist® Podcast

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. 2D AGO

    Episode 159: Should you allow your gymnast to drink an energy drink?

    In this episode, we’re diving into a hot topic that comes up all the time in conversations with parents and gymnasts: Should you allow your gymnast to drink an energy drink? It's tempting to reach for that quick boost—especially during long summer practices or exhausting meet weekends. But there are some serious concerns we need to talk about when it comes to the gymnast energy drink debate. And it doesn't help that your gymnast is seeing these trendy drinks promoted all over social media.  We’ll talk about how energy drinks are often just a band-aid for a lack of real nutrition and recovery. And how a properly fueled gymnast shouldn’t need an energy drink to get through practice. If your gymnast is constantly feeling tired, sluggish, or struggling to finish workouts strong, there’s likely an underlying fueling problem. And that’s what we need to address. Tune in to learn how to better support your gymnast’s energy needs with real food, consistent fueling, and the right nutrition strategies for high-level performance.  In this episode you'll learn about:  How much caffeine is actually safe for children and adolescents (spoiler: it’s a lot lower than you might think)Why many energy drinks are loaded with additional ingredients—like taurine, guarana, and other stimulants—in amounts that aren’t even clearly labeledThe risks of relying on energy drinks as a quick fix for fatigue, and how they may be masking a deeper medical issue in some cases  Links & Resources

    35 min

  2. JUN 30

    Episode 158: Why is my gymnast not putting on muscle/getting stronger with how much she trains?

    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 answerHow under-fueling can completely stall strength gainsWhy 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!? MasterclassWhat parents say about The Balanced Gymnast® ProgramConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

    26 min

  3. JUN 23

    Episode 157: Why your gymnast needs a pediatric/adolescent sports dietitian

    Not all sports dietitians are created equal—especially when it comes to working with young, developing gymnasts. In this episode, I’m breaking down why your gymnast needs a pediatric/adolescent sports dietitian, not just any sports RD who’s used to fueling adult athletes. The nutritional needs of gymnasts are not the same as grown adults like college or professional athletes. Your gymnast is still growing, developing, and navigating puberty—all while training like an elite athlete. That’s a unique combination that deserves a specialized approach. As a parent, you want to work with someone who not only understands fueling for performance, but also knows how to support long-term health, hormonal development, injury prevention, and medical nuances like growth delays, allergies, or GI issues—all of which are way more common in this sport than most people realize. That’s what sets a pediatric/adolescent sports dietitian apart. We're doing all the sports nutrition things—helping with fueling before, during, and after practice and maximizing recovery. But there's so much more to layer onto that. We're also doing what's called medical nutrition therapy, making sure these gymnasts are growing and developing on time.  In this episode you'll learn about:  Why young gymnasts aren’t just “small adults” and can’t be treated as such nutritionally even if they're athletesThe difference between a general sports dietitian and a pediatric/adolescent sports dietitian and all the training requiredWhy nutrition for gymnasts must be individualized and age-appropriate and can't be generalized  Links & Resources     The Balanced Gymnast® Program for level 5-10 female gymnasts Episode 129: Why gymnast growth charts are so important to success in the sportEpisode 112: Is your “tiny gymnast” actually underfueled, or growing normally for them?Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

    22 min

  4. JUN 16

    Episode 156: Should your gymnast eat LESS food (or carbs) on rest days?

    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 gymnastsThe 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?" MasterclassThe Gymnast Summer Training Fueling FormulaConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

    25 min

  5. JUN 9

    Episode 155: Help Your Gymnast Standout as a NCAA Recruit (and earn more money)

    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

    44 min

  6. JUN 3

    BONUS: Sample TBG® Program Nutrition Coaching Call

    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

    6 min

  7. JUN 2

    Episode 154: The Top 5 Fueling Mistakes Gymnasts Make During Summer

    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 seasonThe 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?" MasterclassConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

    21 min

  8. MAY 26

    Episode 153: Fueling vs. Snacking: What Every Gymnast (and Parent) Needs to Know

    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 differenceCommon fueling mistakes that lead to fatigue, poor recovery, or underperformanceDebunking 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?" MasterclassConnect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

    44 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 - 2025
  • Episodes
    158
  • Rating
    Clean
  • Copyright
    © 2025 The Gymnast Nutritionist® Podcast
  • Show Website
    The Gymnast Nutritionist® Podcast

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