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 Gymnastics
• Episode 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 OCD
• Dave Tilley and SHIFT Movement Science
• Dr. Ian Crider The Gymnastics Doc
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

When a gymnast is underfueled, deciding whether they should practice can feel like a tough call. But is keeping them out of practice a punishment...or protection? In this episode, we dive into why it's sometimes the safest and only option for a gymnast to miss practice because of underfueling and what it means for safety, progress, and long-term health.

When your gymnast isn’t eating enough to support their training, it can be an incredibly difficult situation for both the parent and the coach. You want your athlete to succeed, but you also have to keep them safe.

The reality that we really only have two options for gymnast who are chronically injured or behind in development—eat more or train less. And sometimes, eating more just isn't feasible when it comes to logistics, number of hours in the day and how just how much catch up a gymnast has to do.

✨ Ready to learn more? Tune in as we unpack what it really means when a gymnast should miss practice because of underfueling and how to approach this situation with both compassion and clarity.

In this episode you'll hear about:

• Why ignoring underfueling has serious consequences for both performance and health
• How underfueling is actually a metabolic injury and needs to be addressed, just like any other injury
• Why missing practice is never a punishment—it’s sometimes the only safe choice

Links & Resources

• Episode 164: Holding the Boundary Around Safety + Nutrition for your Gymnast
• Episode 158: Why is my gymnast not putting on muscle/getting stronger with how much she trains?
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Is your Level 9/10 gymnast disciplined enough with nutrition to perform, recover, and reach their biggest goals?

Every high-level gymnast knows that discipline is part of the sport. From perfecting routines to managing school and training, your Level 9/10 gymnast already works incredibly hard. But when it comes to nutrition, discipline often takes on the wrong meaning. In this episode, we’re unpacking what gymnast disciplined nutrition truly looks like—and how many athletes are missing the mark without even realizing it.

Too often, “discipline” around food turns into restriction, guilt, or fear of eating enough. Many gymnasts believe being disciplined means eating perfectly, cutting out “junk,” or following rigid food rules. But true gymnast disciplined nutrition is about consistency, balance, and fueling intentionally—not about being perfect.

If your gymnast is striving for a college scholarship, trying to move up to elite, or simply wants to stay healthy and strong all season, they need more than willpower—they need a clear strategy.

✨ Ready to learn more? Tune in now to know what it really means for your gymnast to be disciplined with nutrition

In this episode you'll hear about:

• The #1 priority with fueling a level 9/10 gymnast
• The 5 nutrition foundations that most upper level gymnast need to work on...that may not always be the most "enjoyable"
• The importance of support and autonomy for your older gymnast

Links & Resources

• Episode 58: Why Sport Dietitians Nutritionists aren’t the Food Police
• Episode 167: Why Eating Healthy Isn’t Enough for Gymnast Success (and What to Do Instead)
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

s your gymnast talking about quitting? If so, you’re not alone. Many parents and coaches face this difficult situation of their gymnast saying she wants to quit. But whether it comes out of the blue or feels like the inevitable conclusion, I'd really challenge you to dig in and try and understand what could be making your gymnast feel this way.

In this episode of The Gymnast Nutritionist® Podcast, we dive into the real reasons why gymnasts feel like giving up and whether nutrition can play a role in helping them push through.

While nutrition can’t fix every challenge, it can make a huge difference. Underfueling often leads to fatigue, poor recovery, stalled progress, and higher injury risk—all of which can make your gymnast say she wants to quit. But by addressing nutrition early, you give your gymnast the best chance to stay healthy, motivated, and confident in their sport.

If your gymnast is on the verge of quitting, this episode is a MUST listen. Understanding how fueling is affecting her love of the sport could make all the difference. Getting help with nutrition now could be the key to keeping them strong, resilient, and enjoying gymnastics again.

✨ Ready to learn more? Tune in now to Episode 172.

In this episode you'll hear about:

• The top reasons why gymnasts end up quitting
• How underfueling makes every obstacle feel bigger
• Why fueling right can change how your gymnast feels about the sport

Links & Resources

• Episode 113: The 5 Stages of Underfueling – Gymnast Edition
• Episode 167: Why Eating Healthy Isn’t Enough for Gymnast Success (and What to Do Instead)
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

When it comes to fueling high-level gymnasts, there’s no shortage of opinions and advice floating around online. But when it comes to your gymnast’s health and performance, “guessing” is not a strategy. In this episode, I’m breaking down our approach to labs, supplements, and mineral analysis for gymnasts. You’ll learn why blindly adding supplements can do more harm than good, when lab testing makes sense, and how mineral analysis can give us deeper insights into your gymnast’s fueling and recovery needs.

If you’ve ever wondered whether labs or supplements are necessary for your gymnast—or felt overwhelmed by conflicting information—this episode will help you cut through the noise and focus on what truly supports long-term health and performance.

✨ Ready to peak behind the curtain? Tune in now to Episode 171 and learn more.

In this episode you'll hear about:

• Why “Dr. Google” and crowd-sourcing supplement advice can seriously backfire for your gymnast
• What labs (bloodwork) and tests we are most interested in
• Flashy tests, labs, or supplements that aren't actually helping your gymnast

Links & Resources

• Episode 144: Why we do HTMA testing and labs with gymnasts (+ more of my story)
• What is HTMA Testing and How Can It Help Your Gymnast?
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

Thinking about gymnast nutrition coaching but feeling hesitant? You’re not alone. Many parents wrestle with the same fears before starting 1:1 coaching for their gymnast—and in this episode of The Gymnast Nutritionist Podcast, I’m unpacking the most common concerns and what you really need to know before making the investment.

We're in the thick of Preseason and I know gymnast nutrition coaching is not at the top of the list for many families right now. Skills verification, putting together routines, recruiting commitments for my older gymnasts...there's a reason why our winter cohort is usually the biggest. It's because it's during competition season and it's usually at that point that parents are realizing their gymnast needs serious help with fueling.

Nutrition coaching isn’t always easy, but it’s always worth it. And you’ll never walk the journey alone—we’ll support you every step of the way.

✨ Ready to learn if gymnast nutrition coaching is right for your family? Tune in now to Episode 170.

In this episode you'll learn:

• Nutrition coaching is designed to fit into your busy schedule. You’re already feeding your gymnast—we simply give you the strategy, intention, and direction to do it with confidence.
• How we meet you exactly where you’re at. Forget kale-only diets and mom guilt.
• No matter what level, fueling well makes a difference. Even if she’s considering quitting, proper nutrition supports her health, growth, and confidence.

Links & Resources

• Episode 169: What we learned from our Gymnast Fueling Audits
• Episode 164: Holding the Boundary Around Safety + Nutrition for your Gymnast
• The Balanced Gymnast® Program for level 5-10 female gymnasts
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com

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