Explore every episode of The Gymnast Nutritionist® Podcast
Dive into the complete episode list for The Gymnast Nutritionist® Podcast. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
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Title
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30 Jul 2022
Episode 02: What should a gymnast weigh?
00:30:50
A gymnast should weigh what their body wants to weigh. That sounds silly, but weight is not a behavior. And, weight is also not an indicator of performance. Child and adolescent gymnasts are still growing and developing and thus their bodies will change as this is a normal physiological part of life. If a gymnast isn't eating enough to growth and develop, their body won't be getting enough nutrition to repair and recover.
In this episode, you'll learn:
Why weight is not an indicator of health or performance, and how BMI is not appropriate for gymnasts
Why focusing on weight can be harmful and miss the real issue
How to support gymnasts who think they need to be smaller to be successful
What we can focus on as parents and coaches to support our gymnasts through puberty and beyond
Episode 01: Normal Nutrition vs Performance Nutrition for Gymnasts
00:22:37
There’s a big difference between what we call Normal Nutrition versus Performance Nutrition for the gymnast. Both are of equal importance for optimal performance, recovery, and longevity in the sport.
Unfortunately, most high-level gymnasts never learn how to incorporate both, and this is a huge reason gymnasts often face serious injuries or don’t reach their big goals and dreams.
In this episode, you'll learn:
What "normal nutrition" is and why gymnast often struggle with this
Why gymnasts need to have a Performance Nutrition Strategy
Why "just eat healthy" doesn't guarantee performance (and is super problematic if you have a selective eater)
Episode 03: The Busy Gymnast Parent’s Guide to Meal Planning
00:28:25
Trying to prepare meals that everyone in the family enjoys, that fuel your gymnast properly, and that can be made in a timely fashion, is a challenge that I’m sure you all face.
Do you pick this recipe because it’s what your daughter’s coaches say she should eat?
Do you make your other child’s favorite meal, even though it is not enough fuel for your gymnast?
Do you make something super easy and convenient that does not meet her nutritional needs?
All of these are questions are SO NORMAL when you are trying to meal plan and fuel a high-level gymnast.
In this episode, you'll learn:
Our 10 min meal planning strategy that will save you tons of stress (and wasted food) each week!
What you need to think about when building the gymnast's plate
Why including foods that bring satisfaction are an important part of your gymnast's relationship with food + body
Link & Resources
FREE Guide: The Busy Gym Parent's Guide to Meal Planning
Episode 04: Relative Energy Deficiency in Sport and Gymnastics
00:43:15
Gymnasts and RED-S are unfortunately linked more often than parents and coaches realize. RED-S, otherwise known as relative energy deficiency in sport, is a syndrome introduced in 2014 by the International Olympic Committee to expand upon the female athlete triad.
RED-S is a way to describe the physical and psychological effects of inadequate energy intake on athletes both male and female. Many gymnasts have RED-S and it's often what I term "unintentionally underfueling": they (and their parents) are simply are not taught from a young age how much energy they need to fuel 20+ hours a week of training.
In this episode, you'll learn:
What are the physical consequences and side effects of RED-S
What symptoms to be aware of in your own athlete
What you can do to help your gymnast recover from or prevent RED-S
Link & Resources
Blog: Does your gymnast have relative energy deficiency in sport (RED-S)?
Episode 05: How Coaches Can Talk to Their Gymnasts About Nutrition
00:38:53
A gymnastics coach is one of the most important persons in a gymnast's life. I know that coaches mean well and want their gymnasts to succeed, but often the things they were taught about nutrition + bodies as a gymnast just aren't physiology correct nor helpful. What is beneficial is for coaches to give nutrition information from a place of adequacy and performance.
Unfortunately, history shows us that there have been very unhelpful ways that some coaches approach the subject that can cause a lot of harm. The good news is that gymnastics culture is changing and there are still some helpful ways to address nutrition in the gym with your athletes.
Whether coaches are responsible for teaching their gymnasts about nutrition or not
The difference between a Registered Dietitian Sports Nutritionist (RDN) vs a "Sports Nutritionist", why it matters inside your gym and for high-level gymnasts
Top "do's and don'ts" of talking about nutrition with your gymnasts
Link & Resources
Blog: How Coaches Can Talk to Their Gymnast About Nutrition
Check out our online program for parents, The Balanced Gymnast® Method through this free training
22 Aug 2022
Episode 06: 9 Things I Wish I'd Known About Nutrition as a Gymnast
00:36:29
As a former gymnast, I love gymnastics with all my heart, but I developed some really strange behaviors and habits with food + my body during the sport. It took a long time to unlearn these.
Ultimately, these struggles ended my gymnastics career. Your (or your gymnast’s) story doesn’t have to end like that.
In this episode, you'll learn:
Why #dietculture runs rampant in gymnastics culture.
The top 9 things I wish I’d known as a gymnast that would have likely given my career a much happier ending.
When to get help if your gymnast is struggling with nutrition (hint it's sooner than you think).
Episode 07: Nutrition Related Gymnastics Deductions
00:35:44
I think gymnastics scoring is sometimes this mystical side of gymnastics where often gymnasts, parents, and coaches feel like it's a total toss up as to what score they’ll get that day.
What most parents and coaches don’t know is that underfueling is often the root cause of their gymnast’s poor performance at competitions.
What does nutrition have to do with a gymnast’s endurance? A lot. For most gymnasts, including myself, if their routine endurance isn’t where they think it should be they often think it’s a “try harder, more cardio, more conditioning” issue which isn’t always the case.
If a gymnast can't repair, recover, AND adapt, their endurance will pay the price.
In this episode, you'll learn:
Why overall underfueling is often the unknown reason for endurance issues
How inadequate (or inappropriate) Performance Nutrition is affecting your gymnast's endurance
What role iron levels play in a high-level athlete's endurance
Episode 09: How to Get Your Gymnast to Eat Breakfast
00:14:17
Why is the first meal of the day the hardest meal to get gymnasts to eat?
They have a lot of reasons…early practice so they think they don’t have time to digest it, late practice so they don’t want to wake up early enough to eat it, the limited number of options…the list goes on. But that first meal is vital when it comes to fueling the gymnast so here are some quick tips to help make it happen.
In this episode, you’ll learn:
Why perfect is the enemy of good when it comes to building breakfast
How to think outside the box for your gymnast’s breakfast options
Episode 10: Do Gymnasts Need to "Eat Clean" to be Successful?
00:49:36
Do gymnasts need to "eat clean" for optimal performance and health? In short? No. But stay with me, as there is a LOT of nuance here.
Often, "clean eating" often will lead to food issues, can cause underfueling, and overall cause a gymnast to struggle.
There is an important psychological aspect to our eating that often gets ignored with advice like "just eat clean". And, only focusing on clean eating gives parents and gymnasts a false sense of security so they don't even realize it's actually the problem, until it's too late.
Food is more than just fuel and gymnasts are more than just well oiled machines.
In this episode, you'll learn:
Some of the common mistakes around food
Why intention and context matter when it comes to food choices
What "gentle nutrition" is and why it's so important for gymnasts
Episode 11: 5 Signs It's Time to Start Working with a Sports Dietitian
00:34:29
Do you ever worry about how to fuel your gymnast? Wondering if they're getting the right nutrients, the right balance, or even just the right amount of food? Or maybe they've been making some comments lately that cause you to worry about their relationship with food. And let's not even get started on when to squeeze it in with those crazy training hours.
If that's you right now, it might be time to work with a professional to help address these concerns and get direction. Every investment you make in gymnastics hinges on adequate and proper fueling, so investing early is like an insurance policy for your gymnast
In this episode, you'll learn:
When it's time to engage with a nutrition professional
Signs your gymnast is struggling with food or her body
What to look for when hiring a nutrition professional
Episode 13: Back to School Nutrition for the Gymnast
00:22:13
It's back-to-school time for your gymnast's nutrition. Did you envision making super cute bento-box lunches for them...and then reality hit and it's more like a fire drill each morning, throwing whatever you have into their lunch box?! And forget about feeding them breakfast before running out the door!
While unfortunately this is totally normal and a by-product of our hectic lives, many gymnasts show up to afternoon workouts during the school year underfueled, which has significant impacts on them during and outside of practice. I want to give you 3 things to keep in mind for your gymnast's nutrition this school year.
In this episode, you'll learn:
Why it's important to have a plan when it comes to fueling at school.
Why your gymnast needs a performance nutrition strategy
Red flags that might indicate your gymnast is underfueling throughout the day
Episode 12: Growth Spurts 101 for the Female Gymnast
00:16:15
I’m back with another Quick Tip episode on what I consider the Top Nutrition Considerations During Puberty for female gymnasts. That’s right, let’s talk about growth spurts in the high-level gymnast and what you as a parent should be aware of when it comes to their nutrition during this vital period of growth and development.
For female gymnasts, there is often delayed puberty due to underfueling and high levels of training, and this is abnormal. Your gymnast will be at incredible risk for injury and poor performance if her body is not allowed to go through puberty at a normal rate.
And don't worry, I'll have a 101 on growth spurts for the male gymnast shortly. Stay tuned!
In this episode, you'll learn:
Top 5 nutrition considerations during puberty for the female gymnast.
How delayed puberty can affect injuries and healing
Why not getting her period isn't "normal" and the long-term ramifications.
Episode 14: The Must Know about Gymnasts and Supplements
00:37:50
Many parents wonder if their gymnast's nutrition should include supplements and if so, which ones.
“Food first” is the tagline of most sports dietitians. We are not “anti-supplement”, but there’s a lot to be said for focusing on what you can “add” to the diet to get different nutrients. You will get many benefits from whole food sources versus just supplementing a diet that is overall lacking in nutrient density.
But, some nutrients just can’t be consumed in adequate amounts or must be replete due to insufficiencies and deficiencies often related to high levels of intense training as an athlete. There are several very effective supplements I use with my high-level athletes or my athletes whose diets are lacking, or lab tests have shown to be insufficient/deficient.
In this episode, you'll learn:
What falls into the category of "supplement"
The three questions to ask when it comes to supplements
The must-know about supplements for NCAA and Elite Gymnasts
Why it's so important to know exactly what's in the supplements you give your athlete
Bone health is an essential aspect of the longevity of a gymnast’s career in the sport. Plus it has lasting effects years beyond sport.
A young high-level gymnast (10-20 something years old) is in a critical time period for bone mineralization. Loss of bone mass begins around age 30. Improper nutrition during adolescence will have long-term implications that are minimally reversible (like osteopenia/osteoporosis).
In this episode, you'll learn:
The "Dynamic Duo" for bone health and why adequate dietary calcium is so vital
The 3 most important factors in bone health for a high-level gymnast
What the "5th" vital sign has to do with long-term bone health and why masking it can be misleading with serious ramifications
Link & Resources
Blog: Bone Health for the Gymnast - Energy Availability, Vitamin D, Calcium
Free training: How to Fuel the Gymnast for Optimal Performance
17 Oct 2022
Episode 16: Part 1 Top 10 Gymnast Nutrition Myths
00:25:58
High-level gymnasts, parents, and their coaches are constantly inundated with information regarding their diet. Unfortunately, most of that content is just plain wrong, aka gymnastics nutrition myths.
I’ve rounded up the top 10 myths that we’re addressing every day here at the Gymnast Nutritionist®. You’ll notice that many of these have taken up permanent residency in #dietculture. However, these myths become even more dangerous to the high-level gymnast when they prevent her from getting the adequate nutrition she needs
For the sake of time, I'll focus on the first 5 myths today, and stay tuned for Part 2 coming your way next week!
In this episode, you'll learn:
Why looking at nutrition, recommendations and research in the context of fueling the high-level gymnast is so important
The #1 pervasive nutrition myth in gymnastics
Why "just water" might not always be enough
Link & Resources
Blog: Top 10 Gymnastics Nutrition Myths Fact or Fiction
Blog: Hydration for the Gymnast - More than Just Water Part 1
We're back with Part 2 of the Top 10 Gymnast Nutrition Myths! I'm discussing myths #6-10 that are still so pervasive in the gymnastics culture and how they are ultimately hurting your gymnast's performance and longevity in the sport.
There is a surplus of myths floating around out there regarding the best nutrition for a high-level gymnast. And for whatever reason, these myths are repeated and repeated until everyone just accepts them as fact.
It’s no wonder we see gymnasts with injuries that won’t heal, utter exhaustion, severe under fueling, and ultimately quitting the sport they once loved
In this episode you'll learn:
Why clean eating isn't the performance guarantee you've been promised
Why body diversity in gymnastics is real and necessary for healthy gymnasts
Why public health sodium guidelines aren't always relevant to the high level athlete (and can cause more harm than good)
Link & Resources
Blog: Top 10 Gymnastics Nutrition Myths Fact or Fiction
Free training: How to Fuel the Gymnast for Optimal Performance
31 Oct 2022
Episode 18: Help! My gymnast eats too much sugar
00:38:10
Do Halloween and other holidays scare your gymnast (or you!) because there seem to be sugar-filled foods everywhere you look?
It’s not surprising that parents, coaches, and gymnasts can become stressed and consumed with battling any holiday in which fun foods play a large role. Especially since #dietculture and #wellnessculture have villainized sugar and any food that isn't considered "clean" these days.
Unfortunately, over-restricting your gymnast when it comes to these types of foods usually backfires and creates a dizzying cycle of binging, sneaking, and food shame.
Fortunately, I'm here to tell you it doesn't have to be that way. And yes, your gymnast can learn to be totally comfortable and calm around ALL types of foods.
In this episode you'll learn:
3 reasons why your gymnast has a "problem" with sugar and may be struggling
Why learning how to behave around "fun foods" is vital for a healthy relationship with food
How to create a calm food environment for gymnasts to have a felt sense of safety with all foods
Free guide: The Top 5 Do's and Don'ts of Gymnast Nutrition
07 Nov 2022
Episode 19: Is Your Gymnast Ready for Competition Season?
00:34:25
As the busy and LONG competition season approaches, is your gymnast ready? Is their nutrition dialed in, or are they starting their season already in a deficit?
I can't stress enough the importance of these 6 crucial factors to keep in mind during competition season. Give your gymnast all the tools to help them last for the grueling season ahead. Missing out on just one can affect how your athlete performs.
In this episode, you'll learn:
As a parent or coach, the most important thing you need to focus on this season
How to get the most out of every practice and every rep, and help regulate emotions during the stressful season
How to optimize this competition season for your gymnast in these 6 crucial areas
Episode 20: 8 Truths About Injury Nutrition for the Gymnast
00:18:23
Every gymnast, parent, and coach dreads it, especially so close to competition season...injuries.
Whether it is a freak accident injury or aching pain all over, this time of year is a breeding ground for injury. This being said, nutrition plays an essential role in healing injuries as well as prevention. Keeping the “long-term game” in mind is crucial in this sport because to achieve success throughout their career, your gymnast must be healthy enough to actually compete.
Without proper nutrition, their injuries may never heal or lead to worse injuries in the future; hence, it is extremely important to be mindful of how they fuel their bodies.
In this episode, you'll learn:
What happens to gymnasts' bodies while they are injured
The WORST thing a parent can do with nutrition while their gymnast is injured
Episode 21: Should Gymnasts Eat Less on Rest Days?
00:32:46
Should nutrition look different on rest days, if a gymnast is injured, or on extended leave?
It's a question I get asked frequently by parents, and on the surface, it seems pretty straightforward. If an athlete isn't working out as much or at all, it would make sense their nutritional intake would look different, right?
In a perfect world with an athlete that is correctly utilizing normal AND performance nutrition, yes. But the answer for these high-level gymnasts isn't so simple. Especially when so many are chronically underfueled and injured to begin with.
In this episode, you'll learn:
Whether or not nutrition should look different for gymnasts on rest days, during injuries, or extended time off
The most crucial factor in their nutrition during their time away
Common mindsets or approaches that can get in the way of optimal recovery
Link & Resources
Quiz: Check in with your gymnast's current fueling
Episode 22: Fueling the Gymnast to Beat Competition Nerves
00:26:02
Do competition nerves get the best of your gymnast?
When we asked parents what their gymnast’s biggest challenge is on competition day, overwhelmingly they responded that “nerves” seem to make their gymnast compete differently than in practice
Most gymnasts and parents are not aware of the integral part nutrition plays in brain function for athletes training and competing in a mentally intense sport.
In this episode, you'll learn:
The 1st step in battling competition nerves and mental blocks
What happens when the brain doesn't have adequate carbohydrate
When a gymnast is adequately fueled, the advanced strategies they can use to further boost performance and health
Link & Resources
Blog: Fueling the Gymnast to Beat Competition Nerves
Episode 23: How to Fuel through Puberty for Power and Performance with Guest Dave Tilley
00:56:12
Today we have a very special guest on the podcast! Dave Tilley, DPT, SCS, CEOof Shift Movement Science, Sports Physical Therapist, and Strength and Gymnastics Coach joins me in discussing some heavy-hitting topics for your gymnast.
In this episode, we take a deep dive into all things gymnast nutrition plus puberty, body change, and what they mean for performance. We also discuss the connection between power and performance and discuss how the research proves that increased strength translates to more power, better endurance, and improved bone strength which are all essential for the post-pubescent gymnast.
This is no longer a “little girls' sport” and it’s about training smarter, not harder. Your gymnast’s potential for speed and strength is NOT what it was at 8-12 years old.
In this episode, you'll learn:
What to do when puberty and body change are seemingly affecting skills and performance
Quality vs. Quantity of training hours broken down
What to look for when adding a strength/conditioning program to your training
Episode 24: Using Nutrition to Optimize Injury Recovery for the Gymnast
00:22:12
"How should my gymnast adjust their nutrition when injured"?
It's a question I frequently get from parents who are already overwhelmed with the stress of an injured gymnast who is out of the gym. But the real question we should be asking is if the gymnast has been eating enough to fuel their body to support growth, repair, and adaptation to training all along...
Injuries are stressful and seem to happen during crucial times of training, competing, or recruiting. Bottom line, a gymnast needs to implement some kind of recovery nutrition plan to make their come back as successful and as quick as possible.
In this episode, you'll learn:
The different categories of injuries and how nutrition plays a part in all
Why we should address injuries from a holistic perspective and not compartmentalize our experts
How to set a gymnast up for a faster recovery and return to sport, plus potentially preventing injury from reoccurring
Link & Resources
Podcast: Episode 21: Should Gymnasts Eat Less on Rest Days?
Episode 25: 4 Mistakes Gymnasts Make with Competition Season Nutrition
00:30:10
Competition season has begun! Whether it's mock or in-house meets, or real competitions, gymnasts are testing the waters and seeing how their summer and preseason training is paying off.
When it comes to nutrition, it's essential to take a proactive rather than reactive approach. Especially during season. We have to remember to keep the long game in mind and make sure what we're doing right now is paving the foundation for where our athletes want to be in March, April, or May.
Is your gymnast making one of these 4 mistakes when it comes to fueling during this competition season?
In this episode, you'll learn:
Exactly what's at stake when your gymnast skips breakfast
Why "slimming down" for season will backfire when it comes to scores
When to implement the advanced strategies of nutrition for that last 2-3%
What your gymnast could be doing with their nutrition RIGHT NOW to get where they want to be this season
Episode 26: Gymnast Gut Health with Special Guest Dr. Heather Finley
00:59:48
"Your gut is a muscle; when it is not being used as much as it should, it gets out of shape" - Dr. Heather Finley DCN, MS, RD, LD, CEDRD, CLT
Did you know the gut has a circadian rhythm of its own? That stress and digestive health are interlinked? That gut health THRIVES on diversity?
These are just a few of the topics Dr. Heather Finley and I discuss in this episode of The Balanced Gymnast Podcast. We take a DEEP dive into gut health and how your gymnast might be self-sabotaging themselves. It's easy to blame food when you're physically suffering after you consume it, but it could be the way your body is processing it due to the stressors you've put on it.
The good news is that it doesn't have to be that way. Healing the gut is possible (not just for your gymnast but for you too!)
In this episode, you'll learn:
The #1 digestive complaint of gymnasts and quick fixes to help combat it
How stress affects gut health and what you can do about it
What role do minerals play in your gymnast's overall hydration and which 4 to focus on
And if you want to know exactly how to supplement your gymnast to make sure she's getting all the minerals she needs, this is something we teach in our VIP program, so sign up today to get into our January cohort. Next opportunity won't be until March!"
Episode 27: Don’t make these Gymnast Nutrition Mistakes in 2023
00:27:32
This year, let's get started off on the right foot and avoid these oh so common mistakes I saw parents and gymnasts making.
In this episode I share with you some reoccurring themes began appear in our clients and program members. The bottom line is that proper fueling is the #1 way gymnasts can achieve optimal performance and longevity in the sport. It’s vital to your gymnast’s health and career.
But, I implore you to listen with an open mind. Some things are hard for parents to accept as they may go against what #dietculture has taught them. But everything I teach and use for my clients is based on science and researched-backed data.
Okay, let’s get started with the top fueling mistakes parents and gymnasts to avoid in 2023!
In this episode, you'll learn:
The top 5 nutrition mistakes parents make when trying to support their gymnasts
Why these mistakes trick even the savviest parents
Episode 28: Longevity in Gymnastics- What parents need to know about fueling from Compulsory to Elite
00:44:15
How do you keep a gymnast healthy for years and years? Are injuries just a part of the sport that unfortunately hit some gymnasts harder than others?
These are just a couple of the questions parents and gymnasts are asking themselves about a sport that by definition is rough on the human body. The pounding, repetition, and difficult skills take a toll on a gymnast who is training day in and day out for years. What can we do to mitigate this?
Now is the time to take a proactive and preventative approach; properly fueling is like an insurance policy in helping give your athlete their best shot at staying healthy. Using nutrition for your gymnast in injury prevention can be what keeps her in the sport at the upper levels.
In this episode, you'll learn:
Why ensuring adequate fueling and growth + development is the #1 step in building a healthy athlete.
Why you should question every injury, even accidental ones
Episode 30: What Gymnasts Wish Their Moms Knew about Nutrition
00:27:46
Today’s episode is recorded with all the love and empathy in the world. We all live in diet culture and becoming a parent (or gymnastics coach) doesn’t all of the sudden make your own struggles with food and body go away. However, there are a few things every gymnast wishes their mom knew about nutrition.
Being a mom to a gymnast is tough on so many levels. And fueling them is definitely one of those areas. We're bombarded with false information through social media and #dietculture, plus we have generational misinformation we've grown up with. Add in our own insecurities about our bodies + relationships with food, and it can seem overwhelmingly difficult to know how to fuel our gymnasts properly and also help them avoid the mistakes we've made. But it is possible and I would love to show you how.
I work with gymnasts of all ages through my practice, let me give you the inside scoop on what they wish their moms knew about nutrition.
In this episode, you'll learn:
Nutrition is about context and what you need isn't what your gymnast needs.
What not to say in front of your gymnast when it comes to your own body and nutrition.
How you can help your gymnast so she doesn't struggle like you did or still do.
Episode 29: NCAA Gymnastics Recruiting and Nutrition- The Need to Know with Jill Hicks
00:56:32
Does your gymnast have big dreams of competing at the college level? Does it feel overwhelming when you look at the years ahead and all the work it takes to reach that level? Trust me, you're not alone in those worries and concerns. The recruiting process is long and arduous. Add in the pressure of being healthy and at the top of their game when it matters most, and some parents and gymnasts crack under the weight of such stress.
And that's why I'm so excited to have our special guest Jill Hicks on the podcast today to walk us through what happens on the road to college gymnastics. Former elite and college gymnast herself, 20-year veteran NCAA college coach and choreographer, and now the founder of JH Consulting, she is an expert in the field of recruiting!
Join us as we discuss the recruiting process, how to utilize all the resources available to you, and the potential benefit nutrition plays in keeping your high-level gymnast healthy and competing when it matters most.
In this episode you'll learn:
The 3 things that we see get in the way of gymnasts reaching their NCAA goals
What the recruiting timeline looks like and what college coaches are looking for in potential recruits (and why having a Performance Plan before college sets your gymnast apart).
How you as a parent can help your gymnast have the best shot possible at being healthy during peak recruitment time periods
Episode 31: Investing in Your Gymnast's Nutrition for Sport & Life
00:52:21
In this episode, I chat with Jennifer, the parent of a level 9 gymnast whose gym participated in our Team Talk Series back in 2021 and the joined The Balanced Gymnast® VIP Program in the fall of 2023 to continue learning about nutrition.
Our conversations over the past year are why I started the VIP program (even though I swore I'd never run a program like this for reasons you'll hear about in this episode).
As a mom, gymnastics judge, and nurse practitioner, Jennifer shares some incredible insight about how continuing to invest and learn about fueling her gymnast has paid off in a BIG way with both health and performance.
We have an honest conversation about the cost of investing in nutrition for your gymnast and how nutrition is the most foundational aspect of your gymnast's performance and health.
In this episode you'll hear:
What they learned and implemented during our Team Talk Series for gymnastics clubs when her gymnast was a 10-11 year old level 8
Why she decided to invest in the VIP Program the next year when her gymnast was a 12 year old level 9
How focusing on fueling has taken her gymnast's performance from good to GREAT (#winning)
Episode 32: What foods can gymnasts eat to "boost" their immune system?
00:23:19
"Help! My gymnast has an upcoming meet and she's been sick! What do I do to help her compete this weekend?!"
Have you ever asked yourself this question during competition season about your gymnast? At this point of the year, MANY parents are dealing with sick athletes and doing everything in their power to help them get back to performance levels. They want to what foods or supplements to use to boost their gymnasts' immune systems to finish out the season strong.
There is an abundance of reasons why high-level gymnasts get run down at this stage of the season. Back-to-back meets, traveling, struggling to stay on top of school, and the overall stress to perform take a toll. Plus, it's cold and flu season so gymnasts are battling many obstacles to stay healthy.
Parents want to know what food or supplement to give their gymnasts to boost their immune system, but it's a little more complex than that. Listen to today's episode to learn how to best set your gymnast up for the greatest chance of a successful and healthy season.
In this episode you'll hear:
The effect of overall underfueling on immune health, immune impairment, and inflammation
The good, the bad, and the reality of using supplements to "boost" immunity
What steps to take to help create robust immunity, lessen the severity + duration of illness, and repair + recover faster
Episode 33: How to "salvage" your gymnast's competition season
00:19:15
At this point in the season, a lot of gymnasts are injured and on the sidelines; some are just struggling to get through and some hoping to make a comeback before States, Regionals, and Nationals.
It's not too late to help your gymnast make a nutrition game plan so you can get them back to full health as safely and as quickly as possible. Parents and gymnasts are shocked at just how fast they see the results of a nutrition plan during the season.
Nutrition is a moving target. We constantly need to be assessing and reassessing the adequacy of gymnasts' fueling as their bodies are changing as well as their goals and training. Plus, figuring out your gymnast's best competition season nutrition can feel overwhelming with all the #dietcultre info permeating gymnastics culture. Wherever your gymnast is right now in their journey, just know that you can learn to leverage the power of nutrition to support their goals and dreams, even if they're currently on the sidelines right now.
In this episode you'll hear:
How to ensure your gymnast is optimizing their repair, recovery, and adaptation to training throughout the entire season.
The biggest mistake parents and gymnasts make when out due to injury and why it is killing their recovery.
The 3 things that must happen daily for your gymnast to stay healthy, progress, and reach their goals.
Episode 34: Ways to Improve Gymnast Body Composition without Dieting
00:33:53
We all know that gymnastics is an incredibly demanding sport that requires a lot of strength, agility, and precision...and it's no secret that these athletes are under constant and tremendous pressure to look a certain way while performing gravity-defying feats. With the ever-increasing rate of body image issues and eating disorders (for teen females in general, and gymnastics specifically), it's important for us to make sure that gymnasts have healthy relationships with both food and their bodies.
When parents or coaches become concerned about a gymnast's body or weight, we have to remember that it's simply nature at play. Their body is changing and evolving, as it should. So when a parent or coach tries to restrict or put an athlete on a diet, they're just setting the gymnast up for failure. Not only in terms of underfueling, injuries, and other performance-related issues, but also going to set them up for more than likely major disordered eating issues.
Weight changes are often a symptom of something else going on. Are they just going through puberty? Have then had a weight "overshoot" from years of underfueling? Are they over-compensating from being too-restricted with food? Are they super stressed out, not sleeping enough, and their body is NOT happy and holding onto weight?
Oftentimes, a gentle reminder to parents and coaches that weight is NOT the same as body composition can go a long way. When a gymnast is properly fueled, especially when they have "within-day energy balance" (I go more in-depth on this in the podcast), they can help their body composition improve. Listen to learn more.
In this episode you'll hear:
What happens when a gymnast is out due to injury or a major change in training hours and the body finally has a chance to "catch up" to years of underfueling
How blaming a gymnast's weight as the issue gets in the way of performance, along with the negative effects it has on mental and physical health
How diet cycling, restriction, or binge eating patterns lead to negative body composition in the long run.
Episode 35: The Gymnast's Guide to Plant Based Diets
00:33:23
Plant-based diets have become quite popular in recent years. While they mainly used to only be followed for ethical or medical reasons, we find many gymnasts these days adhering to a plant-based diet because they think it's "healthier" or "cleaner".
I'll be the first one to say we can probably all use a little more fruits and veggies in our daily lives. But the bottom line is these plant-based diets don't necessarily guarantee health, particularly for gymnasts. You can be plant-based and under-fuel OR over-fuel. You can miss out on important macro-nutrients or it may be an unsustainable diet because of pickiness, preferences, or access to enough variety/nutrients.
And unfortunately, social media plays a huge part in convincing gymnasts that there is a "perfect" diet for them to follow. It's the "eat like me, look like me" culture that permeates their feed while scrolling. When realistically, we don't see anything going on when the camera is turned off and the perfect poses aren't posted.
In answer to the question, "what's the best diet for a high-level performance athlete", we take an "all foods fit" to nutrition approach. It is absolutely possible to be plant-based and a high-level gymnast and flourish. Because ultimately adequacy matters most.
In this episode you'll hear:
The main struggles and concerns for athletes that are following a plant-based diet; what issues to be aware of and on the lookout for with following very specific, elimination, or specialized diets
What are plant-based diets and when the motivation to follow one can be a red flag
How to best support your plant-based athlete to ensure adequate fueling.
Does your gymnast have ADHD and struggle with nutrition? If so, you’re not alone.
A lot of gymnasts are already underfueled or have low-energy availability. Those with ADHD who are on medications that lower the appetite are at risk of what’s called RED-S or underfueling.
Nutrition is essential for gymnasts to grow, develop, learn, and perform well. Many gymnasts with ADHD struggle to get enough nutrition due to medication side effects, busy school and training schedules, and often picky eating thrown in the mix.
Fueling the gymnast with ADHD and navigating appetite-suppressing medications is a challenge. Listen in to hear how to ensure your gymnast is getting the proper fueling they need.
In this episode you'll hear:
What is the appetite medication cycle and how its effecting fueling your gymnast
The challenges and struggles of being on medication and being a high-level gymnast
Specific deficiencies to be aware of with ADHD and why you should always "test and not guess"
Episode 37: How to support your gymnast’s nutrition (when they don’t want it)
00:26:35
As a parent, how do you support your gymnast's nutrition...when they don't want it?
We get a lot of parents reaching out, asking questions, and wanting to work with us. But they say they can't because they can't get their gymnast on board with nutrition counseling.
It's a touchy subject since you obviously want to respect their feelings and emotions. But at the same time, at this level of sport, when we're talking about underfueling, adequacy, and injuries...it becomes a safety concern and a barrier to continuing in the sport.
Working with gymnasts is unlike any other sport; mentally, physically, and emotionally. You really have to be knowledgeable and have an understanding of gymnastics (whether as a PT, MD, or Dietitian) to successfully work with these athletes.
Gymnasts often need coaxing and convincing from their parents to support their nutrition. Even if they are resistant at first, when they see and feel themselves performing and feeling better, gymnasts tend to "buy-in" to the nutrition support coming from their parents.
Ultimately, nutrition is something that has to work for your gymnast. Something she can enjoy and do day in and day out. Our approach to fueling your gymnast will feel like a breath of fresh air; it's realistic AND sustainable.
In this episode you'll hear:
What happens when parents allow gymnasts to make all the decisions about nutrition vs when parents step-in
The dangers of just doing what your gymnast wants when it comes to nutrition in this sport.
The most common reasons your gymnast doesn't want to work on their nutrition and how to overcome them.
Episode 38: 5 Ways to Improve Performance between Now and Nationals
00:27:07
We're in the thick of postseason and you're probably wondering how to help your gymnast get the edge and improve performance between now and Nationals.
It's a long and grueling season for most high-level gymnasts. And with eyes on the prize of qualifying and ultimately placing at Nationals, everyone is working hard in the gym. But what's the best piece of advice right now to move the needle in the right direction for your gymnast? In terms of nutritional help and the recovery piece of the puzzle, I can share these 5 things that can help your gymnast's performance between now and Nationals.
While less than 2 months may not seem like much time, you would be amazed and surprised by what you can really accomplish between now and then. Listen to find out how to help your gymnast improve performance between now and Nationals.
In this episode you'll hear:
The NUMBER ONE thing your gymnast MUST do every day to improve performance between now and Nationals.
How to distinguish between "normal" tired vs tired due to underfuleing
The advanced strategies that must be prioritized plus the benefit of having a plan in place ahead of traveling and competing.
Episode 39: Creating a Pro-Fueling Culture in Gymnastics
00:28:06
Does your gym have a pro-fueling culture? What does that even look like? Are gymnastics clubs responsible for providing nutrition education to their gymnasts? Should the coaches or owners be the ones teaching gymnasts about nutrition or should they bring in an expert? Or should the topic be avoided completely and parents and athletes seek out information and support on their own?
I believe there are plenty of things coaches can say and do regarding nutrition to help their gymnasts. Positive statements that focus on adequacy are always welcomed. It's when the advice gets "prescriptive" (the coach offers to write a meal plan) or focused on body comments (negative OR positive) that the waters get a little murky.
This is when bringing in an expert can be so clutch. When coaches and owners understand the value and importance of bringing in a qualified expert, they enhance what they're already doing in the gym. A pro-fueling culture for your gymnasts will make them more coachable, more resilient, and repair and recover better.
Coaches are so influential. They are one of the most important adults in a gymnast's life. The club where these athletes train is also an influential environment. With them spending 20+ hours a week within those walls, we want to do everything in our power to ensure it's a pro-fueling culture for our gymnasts.
In this episode you'll hear:
What the coach's scope of practice is when it comes to fueling and nutrition education for gymnasts
How to support gymnasts' nutrition as a coach or owner without crossing lines, boundaries, or SafeSport.
What happens when you lift and elevate a pro-fueling culture in gymnastics and take a well-rounded approach in your gym.
Episode 40: Gymnast Nutrition & Recovery in the Off Season- Look back to move ahead
00:28:22
Do you ever feel like the gymnastics competitive season and off-season just run together and like it's impossible to catch a breath!?
I'm super excited to share the first episode of our brand new 5-part series, Gymnast Nutrition & Recovery in the Off-Season to help your gymnast level up her nutrition and crush their goals this off-season!
In today's part 1, "Look back to move ahead", I'm discussing the benefits of really taking a hard look at this past competition season. Think back to see what worked...and what didn't. Before your gymnast starts working longer summer hours and upgrades, let's address how they did regarding performance, injuries, growth and development etc.
It's crucial to address gymnast nutrition and recovery in the off-season. Gymnastics doesn't have a true "off-season" like some other sports. But things can feel so hectic and stressful during competition season we often push important issues off to the side to "deal" with later.
In Part 1 of our Gymnast Nutrition & Recovery in the Off-Season series, we're focusing on looking back in order to move ahead. Listen in!
In this episode you'll hear:
The benefits of looking back over the season and taking stock of where your gymnast is starting this off-season
My list of the most important issues to address and answer before moving forward
Simple approaches to use to improve between now and next competition season that will help support your gymnast reach their full potential
Episode 41: Gymnast Nutrition & Recovery in the Off Season - What to ask their doctor
00:23:16
Is your gymnast doing anything different this off-season with their nutrition or recovery?
You know what they say about doing the same thing over and over again…and expecting a different result.
Make this off-season different than the previous ones. Take the time to really investigate the injuries, fatigue, and the "why" behind unmet performance potential.
And our brand new 5-part series, Gymnast Nutrition & Recovery in the Off-Season can help your gymnast level up her nutrition and crush their goals this off-season!
In today's part 2, "What to ask their doctor", I'm discussing why it is vital to regularly check in with your gymnast's pediatrician. Adolescent bodies are complex; they are not just mini-adults.
Even if your gymnast "seems" fine, there are a multitude of reasons your gymnast should have yearly visits with their doctor. Too often I've seen parents and gymnasts wait until something is REALLY wrong and then there is so much work to undo what could have been caught sooner. Or there's no baseline to compare to, so valuable time is wasted trying to figure out what exactly is the issue.
In Part 2 of our Gymnast Nutrition & Recovery in the Off-Season series, we're focusing on what to ask your gymnast's doctor before they get too far into the off-season. Listen in!
In this episode you'll hear:
Why growth charts and development must be checked yearly
What to ask your doctor to check for in "common" gymnast complaints regarding fatigue, dizziness, mood, focus, struggling to sleep, etc
How to address poorly healing injuries or misdiagnosed injuries with the proper support
Episode 42: Gymnast Nutrition & Recovery in the Off Season- Spring cleaning (labs, supplements, etc)
00:11:39
Does your house have a supplement "graveyard"?
I'm talking about where all the random supplements you've purchased over the years in hopes of giving your gymnast that extra edge go to die.
I hope you've been enjoying our brand new 5-part series, Gymnast Nutrition & Recovery in the Off-Season. In today's part 3, "Spring Cleaning (labs supplements, etc)", I'm discussing the good, the bad, and the ugly when it comes to supplementing with the latest and the greatest.
First, let me say, it's not your fault for believing these supplements are the key to performance success. The supplement and diet industry do a phenomenal job of convincing people they need extra this or more of that. I see so many gymnasts on a lot of random supplements at doses their parents are guessing at. It's not unusual for parents to have heard something is "good" or "recommended" but don't quite know how to use it or dose it. Or there are so many options out there, they don't know which one/version to even get.
Supplements, while available over the counter, can be harmful. You should never be blindly dosing your gymnasts. There's a reason I stress we must test and not guess. At best, you're flushing your hard-earned dollars down the drain on things they don't know or that don't work. At worst, supplements can work against each other, or side effects or toxicity can occur.
In Part 3 of our Gymnast Nutrition & Recovery in the Off-Season series, we're focusing on "spring cleaning" the supplements our gymnasts are taking. Listen in!
In this episode you'll hear:
Why a "food first" approach is the best and most successful approach to ensuring your gymnast is getting what she needs.
Why we have to thoroughly examine EVERYTHING your gymnast is taking and triple-check dosages.
Common misconceptions about what supplements actually do
Episode 43: Gymnast Nutrition & Recovery in the Off Season- Gymnastics Culture
00:43:15
Is your gymnast's environment conducive to appropriate fueling for the physical and mental toll this sport requires?
If you've been following along with our five-part recovery series, in today's part 4, Gymnast Nutrition & Recovery in the Off Season- Gymnastics Culture , I'll be discussing a topic I know is both tough and sensitive.
The culture of your gymnast's club plays a major role in them achieving their big goals and dreams while maintaining their health and longevity in the sport. If your gymnast is going to make it as far as they can, we must prioritize fueling, recovery, and ultimately their relationship with food and body.
Is their gym culture supporting their nutrition and prioritizing their health? Today I'm sharing my professional opinion and advice on what you as a parent need to be looking for in regard to fueling and how issues around food and body are handled.
In Part 4 of our Gymnast Nutrition & Recovery in the Off-Season series, we're focusing on what helps create a club environment that supports your gymnast in reaching their big goals and dreams. Listen in!
In this episode you'll hear:
Gymnastics culture red flags to watch out for around nutrition, body comments, and mindsets toward fueling
How to provide education and support if at a gym without red flags, but not necessarily prioritizing or up to date on performance nutrition research
What an optimal and conducive to fueling club looks likes and how they operate
Episode 44: Gymnast Nutrition & Recovery in the Off-Season-Nutrition Can't Wait Until Next Season
00:33:39
Most gymnasts and parents who work with us say that they wished they’d started earlier.
They wish they’d found us years ago, as they have connected the dots between nutrition, performance, and recovery and realized this was the missing piece from their gymnast’s success.
If you've been following along with our five-part recovery series, in today's part 5, Gymnast Nutrition & Recovery in the Off Season- Nutrition Can't Wait Until Next Season, I'll be discussing the most common reasons gymnasts and parents put off learning to really use nutrition to leverage their performance and longevity in the sport.
Why? Because it’s really easy to think that you don’t need nutrition, when you actually do. I say that with so much love, but when nutrition is the foundation of everything your gymnast does in and out of the gym…it can’t wait any longer.
Learning how to fuel your gymnast can literally change the trajectory of their career, which could be the difference between an elite career or not, getting that NCAA scholarship or spot, or not, and just overall saving a ton of time, money, and heartache from nutrition-related struggles and setbacks.
In Part 5 of our Gymnast Nutrition & Recovery in the Off-Season series, we're addressing the 5 most common reasons parents put off investing in their gymnast’s nutrition and what to do about it. Listen in!
In this episode you'll hear:
Why working on nutrition is a crucial part of your gymnast's path, no matter what age or level
The top 5 reasons why parents hesitate to invest in nutrition for their gymnasts
How to overcome these 5 reasons with your gymnasts
Episode 45: What College Bound Gymnasts Need to Know about Nutrition with Tiffany Campbell MS, RD, CSSD, CBDT
01:00:15
Will your gymnast show up to college campus prepared and capable of managing their nutrition?
Freshman year of college is a major transition for everyone. Even gymnasts. They're miles away from home, interacting with new coaches, and new teammates, eating out of the dining hall or dorms, crazy schedules...it's a lot. Everything is different.
If they are not already aware of fueling and taking an active approach, it oftentimes gets put on a back burner because the transition is so hard.
Gymnasts can't put off learning about these things until they get to college. Especially if they want to make the lineup freshman year. Knowing nutrition, how to fuel, and how to plan is PARAMOUNT to your overall success in college, not just gymnastics.
We're discussing what college-bound gymnasts need to know about nutrition (along with their parents) before they get to college.
In this episode you'll learn about:
Common issues freshmen gymnasts struggle with and the roadblocks that are tripping up these athletes.
How to help a gymnast navigate the body change that is normal in college
Where to go and how to get support when on campus if struggling with food/body etc
Episode 46: Nutrition Non-Negotiables for High Level Gymnasts
00:12:41
What helps my high-level gymnast clients be successful and shine at Nationals?
In this quick tip episode, I'm giving you a list of all the non-negotiables when it comes to fueling the high-level gymnast for performance and longevity in the sport. Things my clients know they have to focus and work on if they want to reach their peak performance when it matters most.
Nutrition is the foundation for gymnasts. Working on their nutrition, having a fueling plan, and using performance nutrition strategies is something your high-level gymnast needs to incorporate into their daily schedule. It's just as important as going to practice, conditioning, rehab, and anything else she does to hone on her craft.
Now is the perfect time to systematically review this list of nutrition non-negotiables for high-level gymnasts and see where they might need extra help and focus.
In this episode you'll hear about:
What high-level gymnasts need to prioritize to be successful long term
5 non-negotiables that help my clients stay healthy and perform their best
How to get help if your gymnast is struggling with any of these; it's not too late!
Episode 47: Can Nutrition Help Prevent Gymnasts Mental Blocks? with Rebecca Smith M.A.
00:47:18
Has your gymnast encountered mental blocks and it feels like you've tried everything to help them? Have you wondered if maybe their nutrition has an effect on their mental state?
In today's episode, I'm chatting with mental block expert Rebecca Smith M.A. of Complete Performance Coaching and we're discussing the role nutrition plays in overcoming mental blocks in gymnastics.
It probably doesn't occur to most gymnasts and parents to look at their nutrition when struggling with a fear or mental block, but if your brain is running on empty, that's a threat to your health and safety. Since it's our brain's job to keep us safe, mental blocks are basically a flight, fight, freeze response and are exasperated by underfueling.
Listen in to hear Rebecca's advice on overcoming mental blocks in gymnastics.
In this episode you'll hear about:
What a mental block is, how it can start, and how nutrition (or lack of) can contribute to its existence.
Controllables your gymnast can work on to battle mental blocks
The role parents play in helping with both nutrition and mental blocks for their gymnasts to be successful
Does your gymnast need a snack break during practice?
This is a highly debated topic, with lots of opinions and biased reasoning behind those thoughts. How old-world gymnastics culture has historically viewed snacks during practice has created a frenzy of misinformation and misunderstanding of one of the best tools your gymnast can utilize to maximize their training.
In today's episode, I'm discussing how dietitians trained in sports nutrition approach using performance nutrition for intra-workout fueling. AKA, the strategic usage of the right fuels at the right time and hydration to level up performance and focus, and recovery.
When we view gymnasts consuming snacks from a performance and recovery perspective, we can see it's more nuanced than "Oh I'm hungry and I need a snack".
Listen in to hear if your gymnast should be fueling during their workouts.
In this episode you'll hear about:
The difference between "snacking" and "fueling"
The most common roadblocks to fueling during workouts
Who should be using intraworkout nutrition and when to implement it during practice
Episode 49: Fueling the Gymnast: Carbohydrate Edition
00:33:06
Have you been told that your gymnast should stay away from carbs or bad things will happen?
Sadly, too many gymnastics parents are getting this message and unfortunately, it's coming from sources they usually respect and listen to. These days, oftentimes the term carbohydrate or carb is practically synonymous with profanity and is avoided at all costs.
But what do the science and research say about carbohydrates and fueling high-level gymnasts? Is a low-carb diet the best way for your gymnast to get ahead? What are the pitfalls or downsides of only focusing on the other macronutrients? Are all carbs created equal?
Listen in to hear me answer these questions and more.
In this episode you'll hear about:
What a carbohydrate is and the science behind the different types of carbs
Why gymnasts need carbohydrates to fuel training and what happens when carbs aren't properly included in a gymnast's diet
How much carbohydrate gymnasts need (you might be surprised)
How do you feed your gymnast and your family at the same time...without feeling like a short-order cook, a referee, or like you're going to lose your mind??
Every family is different. Every kid is different. But most parents struggle with some of the same issues when it comes to feeding their gymnasts and other family members.
I think we all know how important family dinners are, but what happens when the reality of life and schedules make that tricky on the best day? Or maybe you have kids at different developmental stages, so you're not sure how to ensure everyone gets what they need. Perhaps you have a super picky kid who makes preparing meals feel like jumping through hoops.
Parents are just trying to do their best to feed their gymnast and family. I'd love to support you in this endeavor so listen in today to get some insight on how to navigate these road bumps.
In this episode you'll hear about:
The number one mistake most parents make when planning and cooking meals
How to navigate adequately fueling your gymnast when that may differ from the rest of your children's current nutritional needs.
Common challenges parents face in feeding their gymnasts and families
Episode 51: No Period, No Problem for the Gymnast? Not Quite
00:48:28
One of the biggest myths in the gymnastics world is that it's "normal" for a gymnast to not get their period or to lose it...
All the time parents are told things like:
“Oh it’s normal for a gymnast to not have their period, they just workout too much” “She may need to quit gymnastics to get her period” “It would be better for her to not have her period until after the Olympics”
All of these couldn't be further from the truth.
A female's period is what is called the "fifth vital sign"; it's an essential sign the body gives us that can indicate it's getting enough nutrition to support health and longevity in the sport.
In this episode you'll learn:
What's normal and what's not for periods
When to be concerned if your gymnast hasn't had her period (or has lost it)
Why birth control is a bad "bandaid" for a missing period
Episode 52: The Gymnast Injury-Burnout Cycle and Nutrition
00:21:36
I view part of my role as a peds/adolescent sports dietitian to help gymnasts not just perform their best but also have longevity in the sport AND feel good in their body
In my last few years of gymnastics I spent more time injured than not, and while I would never have owned up to this at the time…part of my love for the sport was starting to wain due to the burnout of always being injured, always on the comeback, etc.
On the outside, so many high level gymnasts look happy, successful, etc. But this is often not the case due to burnout.
In this episode you'll learn:
· Why the burnout-injury cycle is such an issue in this sport
· What burnout has to do with nutrition
· What you can do as a parent to help your gymnast stay as happy and healthy in this crazy sport as you can (especially if they have dreams of doing elite or NCAA gymnastics)
Episode 53: How to Get Your Gymnast in the Kitchen
00:19:33
Does your gymnast know their way around the kitchen? Do they know how to cook or how to prepare a balanced meal for themselves?
An athlete taking ownership of their fueling and nutrition goes beyond just knowing what choices to make (although that is a HUGE first step in the right direction).
But when your gymnast is away at college or beyond, will they know how to cook and prepare their own meals? Or will they go broke eating out all the time?!
We know from the research that people who cook at home are associated with the consumption of a healthier diet. Plus save a ton of money. In addition, the time you invest with your gymnast in the kitchen now will only help to serve their self-esteem and confidence by building some basic cooking skills.
The best time to get your gymnast involved in the kitchen is today!
In this episode you'll hear about:
Why hands-on learning in the kitchen is the best approach to gymnast buy-in
The extended benefits of teaching them to cook now
How to balance the sweets if your gymnast loves to bake
Episode 54: School Year Nutrition Struggles for Gymnasts
00:26:35
School year nutrition struggles for your gymnast are real.
Raise your hand if the very THOUGHT about packing school lunches and rushed early am breakfasts is giving you nightmares.
You are not alone! I get questions from parents all the time about how to navigate school-year nutrition for their gymnasts. They share their fueling struggles with the added stress of being away from home for most of the day during the school year.
We're more than halfway through summer and that first day of school is looming. Do you have a plan to do differently this year with your gymnast's school year nutrition? And is it sustainable from August through May?
More than likely, there are those who set the bar TOO high for themselves and then fall off after a couple of weeks because it's too hard to maintain. While there are others who are literally taking it day by day and feel like they're more reactive than proactive with their gymnast school year nutrition.
I would say that 99% of the gymnasts I work with are dealing with some kind of school-year nutrition struggle, from elementary to college-age athletes. In today's episode, I'm covering the top 5 school year nutrition issues and what you can do to decrease your own stress while helping your gymnast thrive this year.
In this episode you'll hear about:
What happens when your gymnast skips breakfast and lunch due to school schedules
The difference between school snacks and performance nutrition snacks
When you as the parent need to step in with your student or the school to ensure a fueling-friendly environment
Episode 55: Investing in Your Gymnast's Nutrition Part 2- The ROI
01:05:47
What happens when your gymnast has been working on nutrition and fueling for 3+ years?
Incredible things!
Here at The Gymnast Nutritionist®, we're all about sustainable results---not short-lived, quick fixes.
This episode is a transparent "where are they now" with Jennifer, the parent of a first year 13 year old level 10 gymnast. Her gymnast had an incredible last season at level 9, and while the transition from level 9 to 10 is often a rocky one for most gymnasts...
It's been smooth sailing so far largely due to adequate fueling to support her 6+ hour workouts (30 hours/week) in the summer.
Her gymnast is known as the kid that "gets new skills" at the fifth hour of a 6 hour workout. How? Because this family has learned to leverage the power of nutrition to fuel optimal performance, recovery and longevity in the sport.
This family started working on fueling back in 2021 when their gym participated in our team talk series. They then joined The Balanced Gymnast® Program in Fall 2022 to take her nutrition to the next level, and that investment has paid off in a big way.
In this episode you'll hear:
How summer training is going as a first year level 10
How she's fueling and thriving during 6-7 hour workouts
How they're handling nutrition while on the road for multiple college camps
About her gymnast's new found interest in cooking (and what sparked that)
Episode 56: What does it mean to "unlock" performance with nutrition?
00:18:16
This is a GREAT episode for your gymnast to listen to with you :)
Often gymnast's hear coaches say things like…
"Practice how you want to compete"
"Don’t waste a single turn"
I was working with a level 9 gymnast recently and “don’t waste a single turn” took on another meaning for me.
This story will share with you what I mean when I say "leverage the power of nutrition to unlock that next level of performance".
In this episode you'll hear:
A case study on a level 9 gymnast whose parents thought everything was "fine" with nutrition
How this gymnast improved her efforts in the gym (without more motivation, trying harder, etc)
What it means to use nutrition to help your gymnast gain that competitive edge and standout from her competition (especially if she's not the most naturally talented, and I can say that because that was my story)
Episode 57: How do I get my gymnast to eat enough?
00:29:04
On today's podcast, I'm tackling a tough topic I hear from parents almost daily. The topic of, "how do I get my gymnast to eat more/enough for their high-level training"?!
Once parents become aware of how rampant under-fueling is in gymnastics and the devastating consequences that result from it, most then realize their gymnasts just aren't eating enough.
But unfortunately knowing that under-fueling is the number one career killer of upper level gymnasts doesn't just simply fix the issue. And if anything, it can cause a ton of frustration and friction between parent and gymnast. The parent knows how important it is, and may even have a good understanding of sports nutrition, but they just end up fighting with their gymnast who says they're not hungry.
In my years of experience working with high level gymnasts, there are three main issues parents struggle with getting their gymnast to eat enough to support the amount of training they're putting in.
Listen in to find out what they are and what you can do to overcome these hurdles in your gymnast reaching their full potential.
In this episode you'll hear about:
Why so many gymnast struggle with lack of appetite and eating enough
How guilt and intuitive eating can sometimes clash and what to do to overcome
When food and body concerns come into play...and it happens a lot younger than you think.
Episode 58: Why Sport Dietitians Nutritionists aren't the Food Police
00:33:10
A sports Dietitian Nutritionist should not food police you or your gymnast.
I know many gymnasts are afraid to work with a dietitian because they're worried they'll have to go on some crazy strict diet of bland boring food. They're afraid they'll be banned from enjoying their favorite dessert or Starbucks drink. Or based on past experiences with other "nutritionists", they're stressed about weigh-ins or being told to lose weight.
A dietitian nutritionist acting like the food police to your gymnast isn't going to help them or do them any favors in the future. Why won't I restrict what your gymnast can and can't have? Why am I not going to make her follow strict food rules? Because that approach ultimately doesn't work for a gymnast with big goals and dreams.
A restrictive "clean" diet might work for the first couple of weeks to lose weight, but the long-term effects on performance, body image, body composition, and relationship with food can be devastating. And become a life-long struggle. These high-level gymnasts become so under-fueled, their bodies can't keep up with the amount of training needed at the higher levels.
That's why we follow a science and research-backed approach to sports nutrition. The philosophy that food is neutral and all foods can fit into a gymnast's diet. So your gymnast is healthy, happy, and performing her best.
Listen in to hear why a sports dietitian nutritionist should not food police your gymnast.
In this episode you'll hear about:
Is your gymnast addicted to sugar... or is something else going on?
What happens to body composition due to restriction, binging, and underfueling
The importance of developing a competent eater for adolescence and beyond.
Episode 59: Nutrition is a controllable for gymnasts
00:24:08
When everyone else is doing the same thing, what will help your gymnast stand out from the rest?
Knowledge is power. And the understanding of "how to" when it comes to fueling a high-level gymnast can make all the difference in this sport. When every other gymnast with big goals and dreams is putting in the same hours in the gym, what is going to give your athlete the edge? What is going to keep them healthy, prevent burnout, and reach those goals?
For gymnasts, nutrition is the number one most controllable factor in doing everything we can as parents, coaches, and medical providers to support these athletes. Adequately fueling for the work required is the greatest gift we can give them to take their performance to the next level. But it doubles as a bonus because it's also the best way we can ensure their bodies and minds grow and recover appropriately.
But it can be tough to know if your gymnast is eating enough, what to feed them, and the timing of it all. And it gets even tougher when you're dealing with a gymnast who's "never hungry" or a picky eater.
There are so many pros to the temporary discomfort of standing your ground and holding the boundary as parents when it comes to adequately fueling. By making sure your gymnast is eating enough, you’re giving them the best chance of success both in and out of this sport. And the good news is your gymnast will likely come around to these changes, especially when they feel better
Listen in to hear to help you reframe two things that are true:
Gymnastics is a privilege. And it's your job as a parent to keep them safe.
In this episode you'll hear about:
What you as a parent can do to protect your gymnast's health + your investment in the sport.
Why underfueling is a safety concern during training and when parents need to step in
The gold standard nutritional approach for adolescents
Episode 60: Unmotivated and lazy, or underfueled? A case study
00:06:32
Is your gymnast lazy and unmotivated... or are they struggling with underfueling?
Today's podcast is a little different. I'm sharing a case study of a gymnast who was struggling with power, endurance, and regression in skills. As a first-year level 10, she knew firsthand how important summer training was for upgrades and big skills.
But instead of progressing, she was actually losing skills. Plus unable to condition at the end of practice and being accused of cheating. When in reality, she was just too exhausted to even function.
Meeting with a registered dietician sports nutritionist was vital for this athlete, as it is for so many. This gymnast wasn't unmotivated or lazy, she was massively underfueled. And it was affecting all aspects of her life, in and out of the gym.
If you or your gymnast's coach are concerned about your athlete's lack of motivation or energy levels, this episode is for you.
Listen to today's episode to see what even a few little changes can do for your high-level gymnast.
In this episode you'll hear about:
Why it's so important to look below the surface of an "unmotivated" or "lazy" gymnast to see what's REALLY going on
Why you can't tell by looking at a gymnast if they're underfueled or not
How quickly things turn around when a gymnast is properly fueled
Episode 61: The 411 on Recovery Nutrition for Gymnasts
00:24:55
Do you know how to optimize recovery nutrition for your gymnast?
Today I want to talk all about recovery nutrition for gymnasts because all too frequently, parents and gymnasts are focusing on the wrong things at the wrong time.
It is towards the end of August at the time of this recording, and most gymnasts are heading back to school. Which means incredibly long days away from home. So my question to you is, is your gymnast really recovering from all her training in the gym?
If your gymnast is not recovering from her training, they are not going to get stronger or better from their training. Or the results they want. Plus it puts them at an incredibly high risk for injury.
When an athlete isn't eating enough to support their daily needs, the recovery nutrition your gymnast is using won't give them the results they want.
Listen to today's episode to hear how to ensure recovery nutrition for your gymnast is on the right track.
In this episode you'll hear about:
The 5th event in gymnastics...do you know what it is?
The big rocks of recovery nutrition and what you need to know to ensure your gymnast is getting it right
Whether your gymnast is at risk of losing hard-earned muscle during practice from improper fueling.
Episode 62: When trying to get your gymnast to eat "healthy" backfires
00:21:33
Have you experienced trying to get your gymnast to eat healthy...only to have it backfire on you when they overeat, binge, or sneak food behind your back?
In today's episode, I'm talking about a particular bias and emphasis on this topic with older gymnasts. Gymnasts whose bodies have changed post-puberty and parents and coaches freak out a little bit. It's all too common for adults to react and encourage a "healthy" diet with good intentions. But usually what ends up happening is the gymnast pushes back or sneaks food they know their parents wouldn't approve of.
Plus, when it comes to fueling the athlete, too often gymnastics culture still operates under a misguided misunderstanding of how nutrition scientifically works in the body. Telling a gymnast to eat healthy or eat clean doesn't actually give them the proper understanding of what to eat. Or when to eat to fuel for performance and endurance.
Learning to work with your gymnast and support their autonomy and relationship with all foods is ultimately going to be how a parent gets their gymnast to "eat healthy". A gymnast who is able to confidently fuel and nourish their bodies with all foods.
In this episode you'll hear about:
The relationship between restriction, underfueling, and a lack of control around the "fun foods"
How can you and your gymnast adopt an "all foods fit" approach
The sure-fire way to ensure your gymnast's eating competence as an adult
Episode 63: 3 Nutrition Reasons Why Your Gymnast Complains of Dizziness
00:25:00
Does your gymnast complain of dizziness and you think her nutrition might be the cause?
When soliciting advice from other gym parents about their gymnast's dizziness, most parents hear they should visit their pediatrician. As well as possibly a cardiologist or neurologist. However, very few pursue a comprehensive nutrition assessment because they just don't know what they don't know.
Parents aren't aware that this nutrition assessment for gymnasts battling dizziness often uncovers vital information that can be a huge asset in the doctor's workup. As well as their differential diagnosis.
Sometimes there are serious medical conditions going on. Sometimes it's just lifestyle modifications that can make a huge difference. The only way to truly understand what's going on in your gymnast battling dizziness is to rule out any nutrition issues, along with the medical workup.
Small changes in your gymnast's nutrition can have huge, meaningful impacts to their daily training and overall performance in the sport. Listen into today's episode to learn more.
In this episode you'll hear about:
What is the difference between dizziness and lightheadedness?
The 3 main reasons we see gymnasts struggling with dizziness
Why it's so vital to know exactly which labs to request for gymnasts experiencing ongoing dizziness
Episode 64: Is your gymnast overtrained or underfueled?
00:13:44
Do you or your gymnast know the difference between RED-S and Overtraining Syndrome?
If you've listened to any of our podcast episodes, you've heard me discuss Relative Energy Deficiency in Sport, aka RED-S, countless times. But the term overtraining syndrome might be new. Or something you've heard about but not sure exactly what it entails.
There's a lot of overlap and confusion. And this can often result in misdiagnosing between RED-S and Overtraining Syndrome for your gymnast.
Some fatigue, soreness, and stress are part of a gymnast's life just by the nature of the sport. But what so many coaches and gymnasts deem "normal", could be warning signs there's something else going on.
Is your gymnast struggling with adaptation to her training and you or her coach can't figure out why? Or, if you worry she's not spending enough time in the recovery phase of training, this is definitely a must-listen episode for you.
Listen to today's episode to learn more.
In this episode you'll hear about:
The similarities and differences in RED-S and Overtraining Syndrome in gymnasts
The negative impacts of underfueling on recovery
How to push past common barriers and prevent RED-S or Overtraining Syndrome
Episode 65: Dangerous advice you may get about fueling your gymnast
00:19:19
Have you ever asked a fellow gym parent about supplements, the best pre-competition meals, or maybe how many grams of protein their gymnast is eating? Could this potentially be dangerous advice for fueling your gymnast?!
You're definitely not alone in asking around. This is a small, tight-knit community of well-intentioned parents who have blazed the path before you. But, as a professional, my heart sinks at some of the misleading and possibly dangerous advice you might receive from other parents about fueling your gymnast. Not because they have bad intentions, but because they've also received the wrong advice.
Crowdsourcing nutrition advice for your gymnast is pretty commonplace in our community. Why? For the basic reasons of solidarity and cost to start. It's way more convenient to ask another parent what vitamin d supplement they're using than to schedule an appointment, run bloodwork, and wait for results and recommendations. All while paying out of pocket every step of the way.
But this is where crowdsourcing nutritional advice can be dangerous when fueling YOUR gymnast. Every gymnast's situation is unique and requires a nutritional plan and approach specific for their needs.
Listen to today's episode to learn more.
In this episode you'll hear about:
The most common topics parents are crowdsourcing and WHY these can potentially be harmful to your gymnast
What specific factors go into planning and executing the correct fueling strategy for individual athletes
What information is appropriate for parents to share with one another when it comes to nutrition
Episode 66: Origin Story- The Balanced Gymnast® Program
00:32:40
In this episode, you'll hear the full story of how The Gymnast Nutritionist® started and the evolution of our signature gymnast nutrition coaching program--The Balanced Gymnast® Program.
Christina shares some never-before-released details of what's happened personally and professionally over the past 4 years and how the TBG® program was born out of necessity after a really bad car accident and concussion.
Episode 67: How to Fix Your Gymnast's Sugar "Addiction" [PARENT INTERVIEW]
00:37:29
Do you ever feel like your gymnast is obsessed with or "addicted" to sugar!?
Do you worry about your competitive gymnast and what she eats!?
If you said "yes" to either of those, this candid parent interview is for you!
On today's episode I'm joined by one of our level 10 gymnast parents who shares with me how and why her gymnast was "addicted" to sugar and the crazy piece of advice I gave her to fix this...which actually worked!
Episode 68: Diet Culture and Disordered Gymnastics with Leslie Schilling MA, RDN, CSCS, CEDS-S
01:08:45
Has your gymnast ever come to you and said they want to start eating "healthier"? Is this normal? Is it a red flag for something else? How does a parent know when/if diet culture or disordered eating is taking root in their gymnast? Do you know what disordered eating even looks like for a gymnast?
In today's podcast, I sit down with a very special guest. My very own mentor and the dietician with whom I do my professional supervision. Leslie has an incredible background in sports nutrition, as well as disordered eating and eating disorders.
More than we realize, parents often have complicated relationships with food due to their own upbringing and experiences. And whether we like it or not, diet culture is not only rampant in society in large, but it heavily influences the nutritional advice coaches and parents often default to.
Listen to today's episode to learn more.
In this episode you'll hear about:
The difference between disordered eating and eating disorders and how they fall on a spectrum
Is there ever a "safe" way to get a gymnast to lose weight/slim down?
A roadmap for parents who might see influences of diet culture or disordered eating in their gymnast and when to seek help
Episode 69: Why a gymnast's goal weight might not be their healthiest weight
00:19:12
Does your gymnast have a "goal weight"? Is achieving that number the only way she'll be successful in gymnastics? Looking a certain way is the basis for optimal performance...right?
Whether it was a weight pre-puberty or a number she thinks is necessary to achieve an aesthetic that has been perpetuated by #dietculture, more than likely, it will have negative affects on her performance.
Why? Because fueling to look a certain way is NOT the same as fueling for performance. When gymnasts get hung up on reaching a certain goal weight, they lose sight of what's really important when it comes to fueling their gymnastics. Aka performance nutrition. The whole notion that thin is healthy is widely misleading. Some goal weights are just not achievable with their genetics. And can cause serious harm physically and mentally when chased at all costs. The opposite of health.
I care about your gymnast's ability to stay healthy this competition season. Plus their ability to have enough nutrition for normal growth and development. This tells us there is enough nutrition for repair, recovery and optimal performance. And this looks different on all bodies. Let's celebrate body diversity!
Listen to today's episode to learn more.
In this episode you'll hear about:
Weight is not the same as body composition and neither of those determine performance
Why body weight is supposed to change for children and adolescents
What will happen when a gymnasts tries to underfuel to reach a goal weight
Episode 70: Fueled Gymnast Fall- 3 Sneaky Ways Your Gymnast is *Actually* Underfueled
00:24:05
Could your gymnast be underfueled and you just not know it? What does that look like and what signs should parents be on the lookout for?
Welcome to the first episode of our new series, Fueled Gymnast Fall. I'm so excited to take the next few weeks to address a handful of specific issues that could be affecting your gymnast this point of the year. Now is the time to make changes and adjustments before competition season is upon us. And underfueling is unfortunately all to common amongst gymnasts and can wreck havoc on routines.
One of the hardest things to break through when it comes to fueling the high level gymnast is understanding that it looks so different than what we're used to. But there are signs that we can look for and assess to really know if they're getting what they need.
Because let's face it. Fueling a high-level gymnast that is training 20-30 hours a week is just not the same as fueling yourself as a parent or just "eating healthfully". And it's even different than fueling an adult athlete because these gymnasts are still in the throes of growing and developing. Their needs are unique.
Listen to today's episode to hear the first in our brand new series, Fueled Gymnast Fall.
In this episode you'll hear about:
Is fine really fine? When making assumptions can backfire or prevent reaching a gymnast's full potential
Being a super great or "healthy" eater doesn't mean they're fueling for the work required at the upper levels
Why underfueled gymnasts fly under the radar when parents just go off of a "look"
Episode 71: Fueled Gymnast Fall-How to navigate the sweets + treats of the holidays
00:20:19
How your gymnast consumes and behaves around the sweets and treats on the holidays is indicative of their relationship with these foods the other 364 days a year.
I know that's a big statement, but stay with me. For example, if on Halloween your gymnast ate so much candy or sweets on the holiday they made themselves sick...more than likely they feel restricted and are probably underfueled and biologically hungry most of the time.
Welcome to the second episode of our new series, Fueled Gymnast Fall. I'm so excited to take the next few weeks to address a handful of specific issues that could be affecting your gymnast this point of the year. Now is the time to make changes and adjustments before competition season is upon us.
If your gymnast tends to overdo it when they're around the holiday sweets and you're ready to tear your hair out, this is definitely the episode for you. Even if Halloween was a hot mess, there's still plenty of time to adjust your fueling and feeding strategy so that your gymnast can sail through the holidays. All while fueling herself like normal and remain consistent in how she trains for energy levels.
Listen to today's episode to hear the next episode in our brand new series, Fueled Gymnast Fall.
In this episode you'll hear about:
Making sure your gymnast is eating enough vs what you think is enough
How YOU talk about the holidays sweets in front of your gymnast is affecting them
Are your current feeding practices working or will they backfire down the road?
Episode 72: Fueled Gymnast Fall-How to keep your gymnast from imploding this competition season
00:19:56
Is your gymnast ready to crush it? Or will your gymnast implode part way through this competition season? Is there a way to predict or prevent it from happening?
Preparing for competition season begins the day after the last season ended, right? There's no real "time off" in gymnastics. And each season brings it's own challenges and struggles to focus on. Off season is filled with camps, upgrades, extra conditioning. And then preseason rolls around and things start really ramping up.
Now, at this point of the year, gymnasts are putting together routines, working on 1st and 2nd halves, wondering if the skills are going to all come together. Wondering if they have the endurance to even make it through whole routines.
Welcome to the third episode of our new series, Fueled Gymnast Fall. It's been great taking the time to address a handful of specific issues that could be affecting your gymnast at this point of the year. Now is the time to make changes and adjustments before competition season is upon us.
It's so easy during the craziness of the year for nutrition to take a back seat. Some parents and gymnasts just don't know it could be the reason they struggle during competition season. Or others think there's plenty of time to figure it out...there's just more important things to focus on first...
Until it's too late to harness the power of performance nutrition to support your gymnast reaching her full potential during competition season. Or it's too late to heal injuries or endurance issues and the season is over before it starts. But it doesn't have to be this way!
Listen to today's episode to hear the next episode in our brand new series, Fueled Gymnast Fall.
In this episode you'll hear about:
Is your gymnast closing the recovery gap?
The link between immune health and sleep - and how nutrition supports this
How to be proactive rather than reactive with your gymnast's nutrition this competition season
Episode 73: Fueled Gymnast Fall: How to help your gymnast with nutrition if they’re stuck, struggling, or injured
00:19:39
At this point of the year, parents ask if nutrition is something their gymnast should focus on while they're injured.
A lot of gymnasts are injured right now and won’t even have a competition season. Or some are in the process of coming back and things feel uncertain. Or others are currently in pain but in are denial and hoping it will go away.
It's easy to assume there are other things an injured gymnast should focus on besides nutrition. However, the bottom line is the best time to work on your gymnast’s nutrition was 2 years ago (or even earlier).
BUT, the next best time to work on nutrition is NOW. And it can sometimes be easier to work on nutrition because a gymnast has MORE time. Sometimes it's hard to jump in with a gymnast training 20, 30 hours a week and get their nutrition where it needs to be (which is sometimes double their current intake). When a gymnast is not at gym or only partially, it’s less challenging and then we can ramp things back up as they progress in the gym.
Welcome to the fourth episode of our new series, Fueled Gymnast Fall. Now is the time to make changes and adjustments before competition season. Especially if your gymnast is injured and has never focused on nutrition.
In this episode you'll hear about:
How to take an honest look at their growth/development and nutrition.
Importance of having a honest conversation about what's going on in the gym
Why you need to address the aches and pains now, not later when it's too late
Episode 74: Know Better, Do Better [PARENT INTERVIEW]
00:52:09
Have you ever heard the phrase, "you just don't know what you don't know" when it comes to your gymnast's nutrition?
I'm talking with TBG program parent Dana on a very special topic on today's episode of the podcast. We're discussing how too often nutrition is the missing piece parents aren't told about as their gymnast moves up the levels.
Parents are warned about training hours, abusive coaches, and to keep the training in the gym, not at home. And yet...
And yet they're never told how to properly fuel their young, high-level gymnast to keep them healthy and continuing in the sport to reach their big goals and dreams. But nutrition is paramount to ensuring they achieve performance potential as well growing and developing for their life after sport is done. So what can we do to make sure parents are getting this info?!
Dana shares her daughter's story and what they've learned along the way. She is passionate about making sure other parents know how important nutrition is for these "baby beasts". Because once you know better, you do better.
In this episode you'll hear about:
Why nutrition is is overlooked for young, high-level gymnasts for so long
Why you can't always rely on your child's doctors to give you a full picture of development or injury prevention for high-level gymnasts.
How investing in nutrition at a younger age/level can prevent future injuries and costs
Episode 75: You vs You- Is your gymnast meeting her full potential?
00:21:12
Is your gymnast meeting her own, full potential in this intense sport? Or is she comparing herself to others and using their successes as a benchmark?
One of the things that separates Simone Biles from the rest is her insatiable drive to see what else she's capable of. She's never satisfied with winning, or even being the best in the world. She's curious about what else she can accomplish.
If I could give parents one broad piece of advice about nutrition it would be to, "be curious, not complacent" when it comes to fueling your gymnast. Most are willing to try something new in terms of training, coaching, cryo, supplements, etc...but sort of throw up their hands when it comes to nutrition.
"she's too picky",
"she won't eat breakfast",
"she's just never hungry"
Or fill in the blank with whatever excuse your gymnast gives you when you try to broach the topic of nutrition. So parents adopt a mindset of "it is what it" when it comes to fueling their gymnast. And don't ever experiment to see what COULD be possible if they approached it like every other aspect in gymnastics.
You never want to assume everything is fine with your gymnast's nutrition. Even if there aren't any glaringly obvious signs there's an issue. Because more likely than not, it could be BETTER. And isn't that what this sport is all about? Trying to reach their full potential with every tool at their disposal?!
In this episode you'll hear about:
3 cases studies of gymnasts that SEEMED fine and what working on their nutrition did for them
Why your gymnast might not tell you there's an issue (or even realize it themselves!)
Why it's so important to get healthy now, especially if your gymnast wants to compete in the upper levels
Want to know what phrase I wish we'd stop saying to our developing gymnasts?
When I hear it said about a gymnast: "She needs to gain weight, but she needs to eat healthy calories".
Hard stop. I understand the sentiment and what they're trying to say, but that's just not how nutrition works. And it's definitely not the message we want to send.
Calories are a measure of energy. So when parents want their gymnast to get her calories from "healthy" sources, they're kind of misunderstanding how the body uses/processes calories.
Listen into today's episode to hear more about the science behind calories and 3 nutrition truths I want to share with you.
In this episode you'll hear about:
3 TRUTHS about nutrition
Is there really such a thing as "healthy calories"?
How to keep food "emotionally neutral" and WHY it's so important
Episode 78: Top 5 Ways to Make 2024 Your Gymnast’s Best Season Yet
00:12:06
New Year, New Goals...will this be your gymnast's best season yet?!
The new year for gymnast signals one thing---the start of the competition season! After months of training and honing their skills, it's go time.
But does it sound familiar to constantly feel like you're struggling to support your gymnast's performance and recovery? Perhaps you've been told to just make sure they eat enough and rest, but it's not delivering the results you hoped for. You feel like you've tried everything but every season ends with the same disappointing results. Or maybe things are fine throughout season, but you know your gymnast has the potential for so much more.
The frustration of seeing your gymnast struggle and not reaching their full potential can be disheartening. But there are proven strategies and techniques that can make 2024 your gymnast's best season yet.
In this episode, you will be able to:
Maximize Gymnast Performance with Targeted Nutrition Strategies
Accelerate Gymnast Recovery with Proven Techniques
Understand and Monitor Gymnast Growth Patterns Effectively
Engage Gymnasts in the Nutrition Process for Optimal Results
Access Professional Nutrition Support for Gymnast Success
Listen for 5 things you can do to help your gymnast have their best competition season yet (and for many years to come).
Episode 77: Gymnast Nervous Stomach and Competition Nutrition
00:16:54
Does your gymnast suffer from "nervous stomach"? Do competition nerves cause your gymnast to perform differently the day of a meet?
Some gymnasts get so worked up the day of a competition with nerves, anxiousness, and are apprehensive about their performance. As a result, fueling is literally the LAST thing they're thinking about. Or maybe its something they're actively avoiding because of a fear of throwing up or making a run to the bathroom mid rotation.
I get it. I get nervous too. And our bodies naturally go into "fight or flight" mode when those nerves get the best of us.
Anytime we enter this time of the year, aka competition season, we are often faced with competition nerves and anxiety that can sometimes make food intake really difficult. Maybe you're the parent of a gymnast with nervous stomach who REFUSES to eat the day of a competition.
But that is why we're talking about this topic today. Because if your gymnast wants to compete how they practice, they have to have proven nutrition strategies that they can use day in and day out during training.
In this episode you'll hear about:
What is gymnast "nervous stomach" and is it avoidable?
What your gymnast should focus on eating before a meet if they suffer from nervous stomach
Why meet day fueling is just one part of an overall Performance Nutrition Plan
Episode 79: Supporting an Elite Track Gymnast with Performance Nutrition [PARENT INTERVIEW]
00:51:44
Supporting any gymnast is a big job that requires intentional focus and planning. But when you have an elite track gymnast with big goals & dreams...it's almost a full time job to ensure their nutrition is enough to support them.
25-30+ hours/week in the gym is a LOT and requires a tremendous amount of focus and intention when it comes to fueling if you want to keep them healthy. An elite track gymnast is only as strong as his or her nutrition plan. And sadly, most don't even have a plan when it comes to fueling for the work required.
Because for as many steps forward as the sport of gymnastics has taken, education for fueling a high-level athlete is still sorely lacking. Myths and lies are still perpetuated by people in the sport who continue to follow the "old school" way of thinking (despite ALL the research saying otherwise), or just don't know any better because they've never been taught.
Which makes it really hard for parents to know how to best support their gymnasts with their fueling. Especially at the upper optional and elite levels when it is CRUCIAL for long term health and performance. But I'm happy to say it doesn't have to be this way, and that's why I created The Balanced Gymnast® Program. To help parents navigate the truths and the myths when it comes to fueling their gymnasts.
In this episode you'll hear from one of our The Balanced Gymnast® Program alumni what it was like:
Learning about TBG® Program (and what prompted them to join)
What 1:1 coaching is like with us (and how quickly some see results)
How to help your gymnast when they "need to hear it from someone else"
Why they wish they'd invested in nutrition years ago
Episode 80: 3 Signs Your Gymnast Needs Nutrition Coaching (+ when they don't)
00:17:29
Are you wondering if your gymnast needs nutrition coaching but you're not really sure? How do you know when it's time to hire a sports dietitian to support your gymnast's nutrition?
Parents and gymnasts are BUSY, but specifically this time of the year is crazy time. Competition season, travel, school, the list is endless. So it's super easy to overlook nutrition. Probably pretty realistic to say when most parents even think about it, it gets pushed to the back of the line for things that just seem more immediate. One of those, "after season" things they'll think about.
So today I want to give you an episode that cuts straight to the chase. I'm sharing three signs that your gymnast needs nutrition coaching. And when they don't.
In this episode you'll hear about:
The gymnast who is always tired or exhausted, stuck on certain skills, plateauing, dealing with injuries etc. and what might really be going on
Young, high-level, fast tracked gymnasts and what you can do to prevent them from burning out before reaching their big goals and dreams
Why nutrition coaching is a must for college gymnasts if they want to stay healthy for their collegiate career and make line-ups
When you realize the amount of nutrition it's going to take to adequately fuel your gymnast, do you worry you'll have to "force feed" her to get it all in?
Does "force feeding" conjure up visions of someone being held down against their will and being spooned fed? That's pretty traumatic to picture doing to your child. And very extreme and something I would never do or prescribe for a multitude of reasons.
But, when we're talking about adequately fueling a gymnast and parents realize (or don't!) that their gymnast is underfueled, this is a safety concern. Shifting our mindset to make sure our kids get enough nutrition so that they are safe can be helpful in our approach with our gymnasts.
Here at the Balanced Gymnast, we take a very low pressure approach because ultimately it's about health first, gymnastics second. Because let's face it, a stressed out parent and stubborn gymnast isn't going to solve anything.
In this episode you'll hear about:
The 3 subtypes we see most often when working with gymnasts to ensure adequate fueling
The different approaches we take for each subtype
Why adequate fueling is a safety concern for gymnasts
Episode 82: Why Our Language Around Food Matters for Gymnasts
00:27:10
Why does our language around food matter for our gymnasts?
January is THE month where resolutions about food are made...and broken. We are inundated with messages like "new year, new you". Or "go clean". Everyone is coming off the holidays and quite a few feel like they need to restrict or make huge changes to be healthy. But then why are those big changes so hard to adhere to just a couple months later?
How we talk about food and the language we use in front of our gymnasts when discussing ALL kinds of food matters here. The barrage of messages this time of year about dieting and restricting from diet culture are so detrimental to not only your gymnast's performance, but also their long term relationship with food. We never want our gymnasts to feel shame about food, but we live in a culture that is sending this message every day. What's a parent to do? Especially when parents have been fed lies about what and how to feed their high-level athletes.
In this episode you'll hear about:
Your language around food and why it matters for your gymnast
What is the "all or nothing" mindset?
Competent Eaters vs Controlled Eaters, when restriction backfires
Episode 83: Road to Nationals Part 1- Back to Nutrition Basics
00:17:14
If your gymnast is serious about making it to Nationals this year (or any other major competition), now is the time to dial in their nutrition. And I've got something special to help you and your gymnast really hone in on nutrition to support them throughout this very long competition season.
There's no better time than the beginning of competition season to help bring it back to the basics. Today's episode is the first in a brand new series, Road to Nationals, because that is ultimately the goal of most of our athletes. And I want to help!
So why is it so important that we take it back to basics and what do we really need to focus on in terms of nutrition for gymnasts hoping to make it Nationals this season?
Listen in to hear more about how to best support your gymnast on their Road to Nationals.
In this episode you'll hear about:
Periodization and fueling for the work required
Importance of closing the recovery gap and the cumulative effect of lack of recovery
The need for a performance nutrition strategy and going into workouts well fueled
Episode 84: Road to Nationals Part 2 - How to Keep your Gymnast Healthy this Season
00:28:37
Do you know how to keep your gymnast healthy this season as they make a run at Nationals?
Today is the second episode of our 4-part series, The Road to Nationals. I'm talking about everything you need to know in terms of fueling your gymnast, helping them stay healthy, and hopefully perform their best this competition season.
February is not only competition season, it's also cold and flu season for all our athletes out there. Plus, most of these gymnasts are already physically run down from the intense training, long and stressful school hours, and lack of sleep. It's a recipe for injuries and illnesses.
Closing that recovery gap, making sure your gymnast is getting enough nutrition to support everything that needs to happen in her body is one of the best defenses you can have in keeping her healthy. Listen in to hear more about how to best support your gymnast on their Road to Nationals.
In this episode you'll hear about:
The best defense in keeping your gymnast healthy on their Road to Nationals this season
Is your gymnast's nutrition (or lack of!) actually creating a suppressed immune system?
Are supplements the answer to staying healthy during season?
Episode 85: Road to Nationals Part 3 - Making every meal count for your gymnast
00:26:28
Is your gymnast making EVERY meal count this competition season? Or is she skipping meals because life just seems too busy and stressful this time of year?
Welcome to part 3 of our 4-part series, The Road to Nationals. Today I'm discussing why at this point of the season it's absolutely crucial to double down on your gymnast's nutrition.
During this point of the season is when we start to see gymnasts gassing out due to lack of energy or endurance, injuries, stress, or any other number of reasons. And some think it really only matters what gymnasts eat on meet days to get peak performance that day.
Here's the thing; yes it's important to make sure our athletes are properly fueled for whatever time their session is. But it's not going to make much of a difference if your gymnast isn't properly fueled in the first place. Every single meal counts for your gymnast in terms of closing the recovery gap and keeping your athlete fueled.
But if your gymnast wants to reach her big goals and dreams, focusing on her daily nutrition now is a non-negotiable. Listen in to hear more about how to best support your gymnast on their Road to Nationals.
In this episode you'll hear about:
Why high-level gymnasts need every meal, including breakfast and lunch, every day
How to navigate the struggle with dinner and post-workout meals
How to show up to practice each Monday and perform at your highest potential
Episode 86: Road to Nationals Part 4 - Your gymnast's nutrition plan when it matters most
00:23:30
Will your gymnast harness the power of her performance nutrition plan when it matters most, aka at Nationals? How do you make sure she doesn't crash and burn at the culmination of a season of hard work?
Welcome to the final part of our 4-part series, The Road to Nationals. It's been so much fun over the last few weeks, specifically talking about what can help your gymnast makes the most of their competition season. And hopefully into the post-season big meets!
Because here's the truth. I've seen gymnasts crush it with their nutrition all season long and then fall apart at Nationals. Why? There are two main observations that I've had while exclusively working with gymnasts through every phase of training. Two main things that keep gymnasts stuck and struggling. And prevent them from really excelling all season long and reaching their big goals and dreams.
Want to know more? Listen in to hear to today's final installment on how to best support your gymnast on their Road to Nationals.
In this episode you'll hear about:
When nerves kick in at high pressure meets and what you can do
How to make sure your gymnast is maximizing practices, even at the end of a long season
Why underfueling has such an impact on injuries at the upper levels
Episode 87: The Magic that Happens When Nutrition "Clicks" for your Gymnast [Gymnast INTERVIEW]
00:58:06
In this episode you'll hear from one of The Balanced Gymnast® Program alumni Lundyn VanderToolen and her mom Julie about their nutrition journey with us over the past few months.
Lundyn went from stuck, struggling, and exhausted this fall to scoring her highest AA EVER and qualifying for the Nastia Liukin Cup in her senior level 10 season. If you don't know, the Nastia Liukin Cup is THE premier gymnastics competition for level 10 gymnasts and it's a huge honor to have qualify.
Inside this episode you'll hear:
•How they learned about TBG® Program (and what prompted them to join) •What 1:1 coaching is like with us (and how quickly some see results) • What "clicked" and helped Lundyn own her nutrition •Why they wish they'd invested in nutrition years ago
If you want to connect with either of them, just DM on Instagram: Julie Instagram Lundyn Instagram
Episode 88: Will your gymnast get results from The Balanced Gymnast® Program?
00:22:03
Have you thought about joining The Balanced Gymnast® Program but not sure what kind of results your gymnast will get?
We just wrapped up our three-day Fueled and Focused Challenge, and during one of our Q+A sessions, I had a parent ask a very insightful question. And that was, "what kind of results can my gymnast get from The Balanced Gymnast® Program?"
We know that this sport is expensive at all levels but even more so at the upper/elite levels. It can feel like you're bleeding money due to travel expense, injuries, specialists, physical therapy...
The list is extensive. So I know some parents sit on the fence about investing in their gymnast's nutrition because it seems like there are higher priority items right now. But I will tell you the biggest complaint we receive about the program is that parents WISH they had found us sooner.
Want to know more? Listen in to see if you and your gymnast are a good fit
In this episode you'll hear about:
The different program tiers within the program - something for everyone
Why The Balanced Gymnast® Program works and we see such great results
Episode 89: Why we focus on performance versus weight in gymnasts
00:32:24
When we focus on weight vs performance for gymnasts, most will never quite reach their full potential. Sad but something we see over and over in young elite gymnasts with all the potential in the world but who have to quit due to injury or burnout.
When we focus on performance and take the focus off the scale, we can focus on properly fueling our gymnasts. And today I'm talking about the elephant in the room of why your gymnast might gain weight when working on nutrition.
First and foremost I have to say your 15, 16, 17+ year old gymnast should not look like they did when they were 9, 10, 11. Most of the population that we work with are growing and developing pediatric and adolescent gymnasts. Who should be growing and gaining weight. Even gymnasts (male and female) who have gone through puberty should still be experiencing body composition and weight changes.
We need to step away from the mindset that only certain body types or a certain weight can do gymnastics. Not only is this toxic and dangerous, it simply isn't true. Skills today take a tremendous amount of muscle which is only attainable if your gymnast is properly fueling for the work required. And that muscle looks different on all body types.
There are a handful of reasons your gymnast might experience weight gain when they start to work on their nutrition. And that's ok because the science is showing why we need to start focusing on performance vs weight for our gymnasts. Want to know why? Listen in to hear more.
In this episode you'll hear about:
Reasons why a gymnast might gain weight while working on nutrition
Puberty, genetic factors, and body diversity in gymnastics
Episode 90: Should your gymnast eat CANDY during a competition!?
00:21:57
Gymnasts and candy don't usually go together, right? Usually we hear about gymnasts avoiding candy at all costs, especially competitions, to prevent blood sugar crashes. Or parents feel like their kid is already addicted to sugar so why would they ever offer candy to their gymnast?
This is a hot topic and I'm diving in as to why there might be situations where I recommend your gymnast eat candy during a competition.
Disclaimer: there's always the nuance and the context of the personal application. This episode is not intended to imply that EVERY gymnast needs candy at a competition. This is a topic we take a deep dive in our TBG program because it is so specific to the individual.
Today I'm discussing what the research says about quick carbs and why using candy in the appropriate situations for your gymnast isn't going to cause a sugar crash when performance matters most.
In this episode you'll hear about:
Why quick carbs are recommend for performance
Which gymnasts might benefit from candy during competition and which won't
Digestion and blood sugar regulation during exercise
Episode 91: The Science behind our approach to Fueling Gymnasts
00:24:25
I was asked an interesting question this month about our approach in The Balanced Gymnast® Program. And I found it so compelling, I answered in podcast form! So, today I'm discussing the how and why we use a science/research-backed approach to fueling gymnasts. And why that means it's not a one size fits all answer.
In today's episode, I'm pulling back the curtain of how we work as a team, how we designed our program, and how we continue to evolve. We want to make sure we're always supporting and educating our clients with the most up-to-date research. Not fads, not parroted information, not crowd-sourcing, or misinformation. One of the reasons we weave science into our approach to fueling your gymnast is so that you understand the WHY behind what we teach.
Listen in to hear more about what makes The Balanced Gymnast® Program method so effective and different than everything else out there.
In this episode you'll hear about:
Registered Dietitian vs Nutritionist and why those credentials and training matter
Why specialized nutritional support looks different for developing athletes than adults
How we balance a science backed approach to fueling your gymnast to make your life EASIER
Episode 92: Gymnast Nutrition and Strength Training with Dr. Stacie Barber PT, DPT, CSCS
00:52:20
I know so many struggling gymnasts who think they need to double down on strength training/conditioning at this point of the season, but have never addressed their nutrition. So then they're left wondering why they can't get stronger, faster, or more powerful no matter how much extra conditioning they do. Or maybe they're injured and season is over but they're seeing a PT who doesn't understand gymnastics and isn't doing them any favors.
Today I'm chatting with CEO of The Physio Fix Dr. Stacie Barber on the symbiotic relationship between nutrition and strength training specifically for gymnasts. Neither one exists in a vacuum and they need to cohesively work together for your gymnast to reach her full potential. Focusing on properly fueling your gymnast is not only about keeping them healthy plus growing and developing (although let's be honest that should be our first focus!). It's also about helping them have the energy and resources to adapt to their training to become powerful enough to do those upper level skills.
And it's also about using nutrition alongside the correct PT/recovery when your gymnast is out with injury. Listen in to hear more about how your gymnast can integrate their nutrition, strength training, and recovery for their strongest upgrade season yet.
In this episode you'll hear about:
The importance of specialized physical therapy in gymnastics
The role of strength training in gymnastics
The impact of nutrition and training during puberty
Episode 93: Navigating Gymnast Nutrition and Picky Eating
00:24:41
I know so many parents who struggle with their gymnast's nutrition due to picky eating. They know their athlete needs to fuel more, but there's so much push back it feels like a no-win situation.
In today's episode, I'm breaking down what it means to truly have a picky eater versus dealing with a gymnast who demonstrates finicky eating habits. And what you can do as a parent to get your gymnast on the right track to performance and health.
I like to equate it with the conditioning every gymnast does. It might feel uncomfortable, but they know it's necessary to lay the foundation of strength they need for big skills and routines. I find when we present nutrition to gymnasts who struggle with picky eating in a similar way, we can begin to move past fueling roadblocks.
In this episode you'll hear about:
Picky eating vs Extreme Picky eating vs Pediatric Feeding Disorder
What is "finicky eating", how it differs, and its challenges
Why it's so important to make sure your gymnast is eating enough, even when they struggle with these challenges
Does gymnastics stunt growth? It's quite the hot topic and many people weigh in with their own opinions. We've even heard conflicting opinions from medical providers. It's such a big question that it's actually been investigated and researched quite a bit in the past few decades by some heavy hitters such as the International Gymnastics Federation.
Some providers will give you a flippant response like, "gymnastics stunts their growth but it's fine, they'll catch up when they quit". But not growing and developing while in gymnastics should be a big red flag to parents and doctors for underfueling. We need to do our due diligence to determine whether or not they're getting enough nutrition or if something else like a hormonal issue is at play.
In today's episode, I'm covering the 5 big questions I get on this topic of "does gymnastics stunt growth". Listen in to learn more.
In this episode you'll hear about:
Normal genetic factors in gymnasts' height vs signs of underfueling
What causes gymnasts height failure - is it all the pounding?
Why it's not as simple as "they'll grow when they quit" in the long term for gymnasts
Episode 95: Upgrade Season Part 1- Your gymnast didn’t “make it”…now what?
00:24:36
For most gymnasts, competition season has or is coming to a close and upgrade season is starting. But why didn’t your gymnast make it to insert…regionals, Nationals, etc?
There’s a LOT you can’t control. What region your gymnast is in, what age group, session times etc. Gymnasts spend months preparing for these big meets but there is a lot that is just out of their control.
In our new series, "Upgrade Season", I'm taking a look back to really help our gymnasts with the off-season training that is happening for most by this point. And that includes discussing some of the reasons why your gymnast maybe didn't "make it" to the big post meets.
There's a lot of buzz in sports these days around focusing on what you can control. Attitude, effort, work ethic etc. But nutrition is a huge controllable and often ignored. Here’s how we see it (or lack of it) impact gymnast’s in trying to reach their big goals and dreams at the end of a long competition season.
In today's episode, I'm covering four of the reasons we see gymnasts fall short of their goals. Listen in to learn more.
In this episode you'll hear about:
Freak accidents, timing, and competition nerves
What happens when parents and gymnasts focus on the wrong things during season
How to support your gymnast in areas of growth this upgrade season
Episode 96: Upgrade Season Part 2- Is your gymnast "unsafe" to do gymnastics?
00:17:26
Is your gymnast unsafe to do gymnastics? When I first heard this concept years ago I was shocked. It had never dawned on me that nutrition was “that serious” re: safety concern in terms of your kid going to the gym.
But the more you think about it, the more it makes sense. Especially if you’re a parent, coach, or gym owner. The reality is that gymnastics has a lot more inherent “risk” to it than other sports where you aren’t flipping on something 4 inches wide, 4 feet in the air. And while these days the freak accidents are rare, they still happen. And as I always say, there will always be accidents that have nothing to do with nutrition.
But the hard, scary truth is that there are a LOT of gymnasts out there who have no business going 4-5+ hours to the gym each day. Why? Because they are MASSIVELY underfueled and a ticking time bomb for injury.
In our new series, "Upgrade Season", I'm taking a look back to really help our gymnasts with the off-season training that is happening for most by this point. And that includes discussing the struggle a lot of parents experience when enforcing this concept of fueling for safety reasons.
In today's episode, I'm covering the 3 main reasons we see parents struggle with holding this boundary. Listen in to learn more.
In this episode you'll hear about:
With how expensive gymnast is, parents don't want their kids missing practice
What happens when parents focus on the wrong things when it comes to fueling
How some parents don't think it's "that bad" or are in denial
Episode 97: Upgrade Season Pt 3: It's never "not busy"
00:13:14
Does upgrade season ever just feel too busy? There's so much to get done but not enough time?
Oftentimes, summer in the gymnastics world is busier and more chaotic than the school year/comp season. Lots of vacations, different training schedules, camps or clinics for the upper levels, etc. And plus, for a lot of parents, they’re more in survival mode navigating the chaos. Especially when child care is more difficult.
But, as busy as upgrade season is with everything else going on, the reality is that gymnastics training is year round. And now is the best time to learn to fuel your gymnast. Why? Because nutrition isn’t an overnight fix. It's simple math. The longer you wait, the long it will take to see results. And a lot of what’s going on right now with your gymnast is 100% related to nutrition. The longer that is neglected, the more at risk they are for injury, setback, and struggle.
In our new series, "Upgrade Season", I'm taking a look back to really help our gymnasts with the off-season training. And ultimately, learning to fuel your gymnast is going to save you time, money, and stress.
In today's episode, I'm sharing how that can happen for you and your gymnast. Even during the busy upgrade season. Listen in to learn more.
In this episode you'll hear about:
The importance of learning to fuel your gymnast, correctly
Why nutrition is the key to health and performance
How focusing on nutrition will save you time, stress, and money in the long run
Episode 98: Upgrade Season Pt 4- Going to Nationals as a Sports Dietitian
00:41:35
Many of you listening wonder what Nationals is like; so today I wanted to give you a glimpse of what it’s like for me as a sports dietitian but ALSO what it’s like for my clients. Some of which I traveled with and got the full experience of fueling gymnasts while on the road!
Let me just say that nationals is like my Superbowl. It’s the one time of year I can come to a central location and see clients from all of the US. Many of which I’ve never met in person and others I have only seen a few times. We had 27 level 10s qualify to Nationals this year! It was so great getting to see parents, gymnasts, etc, but also meeting coaches other people I’ve heard tons about but never met in person.
What’s also cool for me is getting to meet with USAG medical provider friends, doctors and ATCs who are there providing medical care. We often connect in various ways whether that’s taking care of athletes together, seeing each other at Congress lectures, elite comps, etc and it’s so great to be reconnected with people “in the trenches” of this crazy sport.
And in our new series, "Upgrade Season", I'm taking a look AHEAD to really help our gymnasts with big goals of making Nationals one day. And that starts now, in the off-season training. In today's episode, I'm sharing how that can happen for you and your gymnast. Listen in to learn more.
In this episode you'll hear about:
How a sports dietitian heading to Nationals plans for travel, anticipating bumps along the way
Navigating different time zones, weather, etc
How having a fueling plan is clutch with early or late comp times at the biggest meet of the season
Episode 99: Dangerous Assumptions to Make about Gymnasts + Nutrition
00:22:18
What are the most dangerous assumptions people can make about gymnasts and their nutrition needs? Unfortunately, there quite a few. And I'm going over 8 of them in today's podcast episode.
Gymnasts and parents are SHOCKED…
✨When they see how much better they feel and perform with optimized meals/snacks throughout the day. 🚀It’s not rocket science. 🥵It’s not “random” as to why you feel tired, slow, sluggish, hangry or you’re constantly injured. More than likely, your gymnast is just underfueled 🪫
But, if we’re being honest…😳A lot of gymnasts are stubborn and think everything is “fine”. And that right there is one of the MOST dangerous assumptions one can make about nutrition for gymnasts. I’m not saying you should go looking for trouble…
❓But are you *really* optimizing everything you can to improve your performance and recovery? Probably not. There are probably things related to nutrition that aren’t even on your radar. And that's where I come in. To help parents and gymnasts OPTIMIZE nutrition for performance, health, and longevity in this crazy sport. If you’re ready to help your gymnast take her performance to the NEXT level this season…
It’s time to stop ignoring the #1 thing that can make the biggest difference in all areas of your gymnast's journey and beyond. Listen in to today's episode to learn more.
In this episode you'll hear about:
Updates to Team TGN® (as requested)
8 dangerous assumptions about gymnasts + nutrition
How to avoid them to prevent confusion about fueling your gymnast
Episode 100: A tribute to messy action (and how it relates to fueling your gymnast)
00:41:27
Sometimes when things get tough, I have to remind my gymnasts to remember their "why" to committing to fueling their sport. And that oftentimes if we wait for motivation to inspire us to take action, we could be waiting forever...
✨Today is a BIG day celebrating the 100th episode of The Gymnast Nutritionist® podcast!
In going over what I wanted to discuss today, I was hit by the similarities between committing to and continuing this podcast plus the lessons I've learned along the way and the fact that these are the exact lessons that will get your gymnast far when it comes to their fueling.
And a lot of these lessons are things I wish I had learned as a gymnast. It could have made ALL the difference in my own gymnastics journey. That success is often found through discomfort. Things usually feel harder before they get easier.
There have been moments in running a business and trying to put out these podcasts where I just didn't feel motivated to record one on a Sunday night after a long week. And sometimes gymnasts who have committed to fueling don't feel like getting up earlier to have breakfast before a meet or practice. Or eating lunch at school when no one else does.
It's in these moments that we have to remember and connect to our "why"
Recording a podcast episode every week amidst the chaos of life isn't easy. Fueling a gymnast during a crazy competition or upgrade season can be difficult. But if I've learned one thing over the past few years, it's action has to come before motivation. And the best way to do that is to connect to "WHY" we made the commitment in the first place.
A huge thank you to everyone who has been on this journey with me. It means so much to me to hear how you are loving the podcast as it's truly a labor of love. Gymnastics culture around fueling and nutrition is slowly changing and I thank you for supporting me in getting the message out!
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