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Christina Anderson RDN | The Gymnast Nutritionist™️

Helping High Level Gymnasts Find Food Freedom + Elite Performance

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Diabetes
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Gymnastics Nutrition
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How much protein does a gymnast need?

What diet is best for a gymnast?

Parenting the Gymnast: Nutrition Edition

@the.gymnast.nutritionist

Do you worry about eating on days off? 😬 Most

Do you worry about eating on days off? 😬

Most of you do. How do I know? Because I did as well.

I had this very narrow view of nutrition as a high level gymnast and worried that I’d “get fat” if I at 3 meals and some snacks on a day off.

It doesn’t work like that.

Yes, it’s appropriate to use the Performance Plates to adjust your nutrition based on the intensity of a workout, but even the low intensity plate still includes all food groups (yes, even carbs. I see you).

Wonder why you’re tired on Monday’s even though you had a rest day?

…Because you’re starting the week off under-fueled and under-hydrated.

Know what will make you have an AMAZING workout on Monday and get rid of the “case of the Mondays”?

Adequate nutrition. Adequate sleep. Real recovery on your day off.

Let’s chat if you’re struggling with fueling your body throughout the weekend. DM to schedule a free 20 min discovery call to get started 💕

<img src="https://www.christinaandersonrdn.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Do you worry about eating on days off? 😬 Most of you do. How do I know? Because I did as well. I had this very narrow view of nutrition as a high level gymnast and worried that I’d “get fat” if I at 3 meals and some snacks on a day off. It doesn’t work like that. Yes, it’s appropriate to use the Performance Plates to adjust your nutrition based on the intensity of a workout, but even the low intensity plate still includes all food groups (yes, even carbs. I see you). Wonder why you’re tired on Monday’s even though you had a rest day? …Because you’re starting the week off under-fueled and under-hydrated. Know what will make you have an AMAZING workout on Monday and get rid of the “case of the Mondays”? Adequate nutrition. Adequate sleep. Real recovery on your day off. Let’s chat if you’re struggling with fueling your body throughout the weekend. DM to schedule a free 20 min discovery call to get started 💕">

“Gymnasts just need water” I can’t even, th

“Gymnasts just need water”

I can’t even, though I believed this as well for a LONG time (so you’re not alone ☺️).

I hear this all the time from coaches and athletes alike, and they are mistaken.

Sure, you can go to a 3+ hour workout and totally make it through with just water. You’ve probably been doing this most of your gymnastics career and haven’t thought twice about it.

But, what if there was something that could…

-Boost your concentration
-Allow you to maintain a strong effort the entire workout
-Prevent you from getting dizzy, lightheaded, or nauseous
-Help keep your mood stable throughout the entire practice (so that you’re more coachable…)
-Provide the building blocks to allow for optimal adaptation to training (i.e. you get stronger with less effort)

There is!

Carbohydrates are the gymnast’s fuel because of the anaerobic, stop-and-start, high-intensity nature of the sport.

After about 1.5-2 hours of a workout, it’s time for some supplemental carbohydrate to keep your energy STRONG.

Don’t believe me? Ask any of my level 7-10/elite clients…not a single one hasn’t seen improvements in their performance by adding in a Performance Nutrition Strategy (pre, intra, post-workout nutrition & hydration).

In fact, they do so well that their coaches often immediately notice that something has changed, which is a HUGE win!

You’re not exempt from science. You aren’t invincible. You aren’t “different’ in that somehow you don’t need nutrition during a long workout. Just because you think you’re doing fine doesn’t me you couldn’t be SO.MUCH.BETTER.

Link in bio to apply for my 1:1 coaching program (or bring me into your gym for my signature 4-part team talk series so EVERYONE can be on the same page as a team). You won’t regret it, I promise. 💕

<img src="https://www.christinaandersonrdn.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="“Gymnasts just need water” I can’t even, though I believed this as well for a LONG time (so you’re not alone ☺️). I hear this all the time from coaches and athletes alike, and they are mistaken. Sure, you can go to a 3+ hour workout and totally make it through with just water. You’ve probably been doing this most of your gymnastics career and haven’t thought twice about it. But, what if there was something that could… -Boost your concentration -Allow you to maintain a strong effort the entire workout -Prevent you from getting dizzy, lightheaded, or nauseous -Help keep your mood stable throughout the entire practice (so that you’re more coachable…) -Provide the building blocks to allow for optimal adaptation to training (i.e. you get stronger with less effort) There is! Carbohydrates are the gymnast’s fuel because of the anaerobic, stop-and-start, high-intensity nature of the sport. After about 1.5-2 hours of a workout, it’s time for some supplemental carbohydrate to keep your energy STRONG. Don’t believe me? Ask any of my level 7-10/elite clients…not a single one hasn’t seen improvements in their performance by adding in a Performance Nutrition Strategy (pre, intra, post-workout nutrition & hydration). In fact, they do so well that their coaches often immediately notice that something has changed, which is a HUGE win! You’re not exempt from science. You aren’t invincible. You aren’t “different’ in that somehow you don’t need nutrition during a long workout. Just because you think you’re doing fine doesn’t me you couldn’t be SO.MUCH.BETTER. Link in bio to apply for my 1:1 coaching program (or bring me into your gym for my signature 4-part team talk series so EVERYONE can be on the same page as a team). You won’t regret it, I promise. 💕">

Another unpopular truth…

*FB Live at 3PM MST*—link in bio to join the group

Stop looking to supplements and MLM products to “boost your performance”.

I don’t care how you spend your money, but I do care that your gymnast is not harmed by these products (whether it’s their ingredients or the false sense of security you get based from the claims they promotes).

Almost every athlete I work with has a coach, trainer, or someone else in their life that is selling these MLM products and it’s disheartening. These athletes (and their parents) are confused and spending hard-earned money on products promised to do “all the things” when the big rocks of nutrition (proper fueling, performance nutrition, hydration, sleep, stress management) aren’t in place.

Juice Plus gummies are NOT the same as several servings of fruits/veggies per day (fresh, frozen, canned…doesn’t matter). The research behind these is cherry-picked and doesn’t add up. Think about it…does it really make sense that two tiny gummies can provide the amount of nutrition your body needs? What about fiber, carbohydrate, energy (calories), etc. This product is unlikely to harm, but for $500 a year, I can think of better ways to spend your money.

Shakeology, Arbonne, Isagenix, and other protein powders are just glorified with some added vitamins, minerals, and perhaps some fiber. For NCAA athletes, you need to be sure your protein is third-party verified (swipe to see the symbols) to ensure there isn’t some banned ingredient that would cause you to lose eligibility. Again, this comes down to marketing and money. If you want to supplement the diet with a protein powder, totally fine…but you don’t need one with added vitamins/minerals/fiber (get this from real food or supplement based on specific recommendations).

Weird weight-loss promoting products like “Skinny Teas”, “Pink Drink” or Arbonne’s “Fit Chews” are a joke and may be unsafe. These are not third-party verified and there is NO MAGIC BULLET for managing weight or body composition.

I have nothing to hide and I will only tell you the truth about these products. I’m sorry if you’ve been made to believe these are magical, but they’re not.

<img src="https://www.christinaandersonrdn.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Another unpopular truth… *FB Live at 3PM MST*—link in bio to join the group Stop looking to supplements and MLM products to “boost your performance”. I don’t care how you spend your money, but I do care that your gymnast is not harmed by these products (whether it’s their ingredients or the false sense of security you get based from the claims they promotes). Almost every athlete I work with has a coach, trainer, or someone else in their life that is selling these MLM products and it’s disheartening. These athletes (and their parents) are confused and spending hard-earned money on products promised to do “all the things” when the big rocks of nutrition (proper fueling, performance nutrition, hydration, sleep, stress management) aren’t in place. Juice Plus gummies are NOT the same as several servings of fruits/veggies per day (fresh, frozen, canned…doesn’t matter). The research behind these is cherry-picked and doesn’t add up. Think about it…does it really make sense that two tiny gummies can provide the amount of nutrition your body needs? What about fiber, carbohydrate, energy (calories), etc. This product is unlikely to harm, but for $500 a year, I can think of better ways to spend your money. Shakeology, Arbonne, Isagenix, and other protein powders are just glorified with some added vitamins, minerals, and perhaps some fiber. For NCAA athletes, you need to be sure your protein is third-party verified (swipe to see the symbols) to ensure there isn’t some banned ingredient that would cause you to lose eligibility. Again, this comes down to marketing and money. If you want to supplement the diet with a protein powder, totally fine…but you don’t need one with added vitamins/minerals/fiber (get this from real food or supplement based on specific recommendations). Weird weight-loss promoting products like “Skinny Teas”, “Pink Drink” or Arbonne’s “Fit Chews” are a joke and may be unsafe. These are not third-party verified and there is NO MAGIC BULLET for managing weight or body composition. I have nothing to hide and I will only tell you the truth about these products. I’m sorry if you’ve been made to believe these are magical, but they’re not.">

Want to know why you’re exhausted all the time?

Want to know why you’re exhausted all the time? 🥱

These are the top reasons I find with my high level gymnasts.

Taking care of each of these things is easier said than done, but if you want to maximize your efforts in the gym…

Then you will eat enough. Going into practice underfed allows for subpar performance and greater risk of injury.

Going into practice underhydrated (or dehydrated) will take a huge hit on your aerobic performance and cognition (aka, ability to think quickly, focus, etc).

Sleep…yeah. I get it. You literally have too much on your plate between studying for the SAT/ACT, doing “all the things” to make yourself look competitive for colleges, and then fitting in all the other gym-related sessions (PT, nutrition, sports psych, etc). But, you can’t function well enough on <8 hours of sleep. End of story.

Carbs…yep, still like a 4-letter word in a lot of gymnastics circles. But, you can’t defy sports nutrition and exercise physiology. Not a single gymnast who I’ve worked with hasn’t seen incredible performance increases in the gym once they supplement with the appropriate carbs at the right times….

And rest…also a 4 letter word in a sport of “more, more more”. This is hard because many of your gyms don’t promote proper rest/recovery and if you take time off you look “weak” and like you “don’t want it bad enough”. So messed up.

Lastly, get some labs done. Iron and Vitamin D are two easy fixes that when low in the body can cause fatigue, performance detriment, etc.

My best advice? Start somewhere. Don’t try to do all of this at once (or you’ll likely end up doing none of it). Start with eating enough and getting in the pre-workout/intra-workout nutrition. That will make a HUGE difference.

<img src="https://www.christinaandersonrdn.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Want to know why you’re exhausted all the time? 🥱 These are the top reasons I find with my high level gymnasts. Taking care of each of these things is easier said than done, but if you want to maximize your efforts in the gym… Then you will eat enough. Going into practice underfed allows for subpar performance and greater risk of injury. Going into practice underhydrated (or dehydrated) will take a huge hit on your aerobic performance and cognition (aka, ability to think quickly, focus, etc). Sleep…yeah. I get it. You literally have too much on your plate between studying for the SAT/ACT, doing “all the things” to make yourself look competitive for colleges, and then fitting in all the other gym-related sessions (PT, nutrition, sports psych, etc). But, you can’t function well enough on <8 hours of sleep. End of story. Carbs…yep, still like a 4-letter word in a lot of gymnastics circles. But, you can’t defy sports nutrition and exercise physiology. Not a single gymnast who I’ve worked with hasn’t seen incredible performance increases in the gym once they supplement with the appropriate carbs at the right times…. And rest…also a 4 letter word in a sport of “more, more more”. This is hard because many of your gyms don’t promote proper rest/recovery and if you take time off you look “weak” and like you “don’t want it bad enough”. So messed up. Lastly, get some labs done. Iron and Vitamin D are two easy fixes that when low in the body can cause fatigue, performance detriment, etc. My best advice? Start somewhere. Don’t try to do all of this at once (or you’ll likely end up doing none of it). Start with eating enough and getting in the pre-workout/intra-workout nutrition. That will make a HUGE difference.">

Hands up if you’re not really sure how much or w

Hands up if you’re not really sure how much or when you need protein🙌🏻

How much protein YOU need depends on your age, goals, bodyweight, and several other factors.

Gymnasts do a pretty good job at getting in the protein, but sometimes the timing is a bit off.

You probably know that you should get protein in at your meals.

But sometimes you’re not even sure what a protein is…

If there isn’t protein in a snack or dinner after practice, is it really a big deal?

For the high level gymnast, YES!

You need 3-5 protein “feedings” per day to stay out of the red. And the red is “protein breakdown” or your body having to use your muscle for energy because you’re A) not eating enough overall and/or B) aren’t getting the proper amount of protein at the right times.

When you wake up in the morning, you’re in the red in terms of protein and some of your carbohydrate stores. This is why breakfast is crucial before a morning workout, at minimum some carbs to help prevent further protein breakdown but ideally carbs + protein to help get you out of the red.

For me, protein at the main meals (B, L, D) is pretty much non-negotiable for the high level gymnast. Sure, one meal without protein won’t “kill you”, but some is better than none.

Take pizza for example. I LOVE pizza, but a lot of you think that doesn’t count as there isn’t a “real” protein source like chicken, eggs, beef, fish, etc.

Well, there is technically is plenty of protein if you have a few slices and depending what other toppings are there, so unless you don’t eat the cheese you’re OK.

A lot of gymnasts will use peanut butter as their protein source at meals, and honesty you need more than that. Peanut butter is a plant-based source which you need more of and combined with grains, etc to make a “complete protein”. So, instead of just a bagel w/ PB, why not add a greek yogurt, glass of milk, or a hardboiled egg on the side?

It’s important to note that protein needs for the young high level gymnast (10-13 yrs) are different than the older high level gymnast (14+). It’s hard to put an age cut off because protein needs are more related to bodyweight/injury status, etc than just age 💕

<img src="https://www.christinaandersonrdn.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Hands up if you’re not really sure how much or when you need protein🙌🏻 How much protein YOU need depends on your age, goals, bodyweight, and several other factors. Gymnasts do a pretty good job at getting in the protein, but sometimes the timing is a bit off. You probably know that you should get protein in at your meals. But sometimes you’re not even sure what a protein is… If there isn’t protein in a snack or dinner after practice, is it really a big deal? For the high level gymnast, YES! You need 3-5 protein “feedings” per day to stay out of the red. And the red is “protein breakdown” or your body having to use your muscle for energy because you’re A) not eating enough overall and/or B) aren’t getting the proper amount of protein at the right times. When you wake up in the morning, you’re in the red in terms of protein and some of your carbohydrate stores. This is why breakfast is crucial before a morning workout, at minimum some carbs to help prevent further protein breakdown but ideally carbs + protein to help get you out of the red. For me, protein at the main meals (B, L, D) is pretty much non-negotiable for the high level gymnast. Sure, one meal without protein won’t “kill you”, but some is better than none. Take pizza for example. I LOVE pizza, but a lot of you think that doesn’t count as there isn’t a “real” protein source like chicken, eggs, beef, fish, etc. Well, there is technically is plenty of protein if you have a few slices and depending what other toppings are there, so unless you don’t eat the cheese you’re OK. A lot of gymnasts will use peanut butter as their protein source at meals, and honesty you need more than that. Peanut butter is a plant-based source which you need more of and combined with grains, etc to make a “complete protein”. So, instead of just a bagel w/ PB, why not add a greek yogurt, glass of milk, or a hardboiled egg on the side? It’s important to note that protein needs for the young high level gymnast (10-13 yrs) are different than the older high level gymnast (14+). It’s hard to put an age cut off because protein needs are more related to bodyweight/injury status, etc than just age 💕">

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@the.gymnast.nutritionist

Do you worry about eating on days off? 😬 Most

Do you worry about eating on days off? 😬

Most of you do. How do I know? Because I did as well.

I had this very narrow view of nutrition as a high level gymnast and worried that I’d “get fat” if I at 3 meals and some snacks on a day off.

It doesn’t work like that.

Yes, it’s appropriate to use the Performance Plates to adjust your nutrition based on the intensity of a workout, but even the low intensity plate still includes all food groups (yes, even carbs. I see you).

Wonder why you’re tired on Monday’s even though you had a rest day?

…Because you’re starting the week off under-fueled and under-hydrated.

Know what will make you have an AMAZING workout on Monday and get rid of the “case of the Mondays”?

Adequate nutrition. Adequate sleep. Real recovery on your day off.

Let’s chat if you’re struggling with fueling your body throughout the weekend. DM to schedule a free 20 min discovery call to get started 💕

<img src="https://www.christinaandersonrdn.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Do you worry about eating on days off? 😬 Most of you do. How do I know? Because I did as well. I had this very narrow view of nutrition as a high level gymnast and worried that I’d “get fat” if I at 3 meals and some snacks on a day off. It doesn’t work like that. Yes, it’s appropriate to use the Performance Plates to adjust your nutrition based on the intensity of a workout, but even the low intensity plate still includes all food groups (yes, even carbs. I see you). Wonder why you’re tired on Monday’s even though you had a rest day? …Because you’re starting the week off under-fueled and under-hydrated. Know what will make you have an AMAZING workout on Monday and get rid of the “case of the Mondays”? Adequate nutrition. Adequate sleep. Real recovery on your day off. Let’s chat if you’re struggling with fueling your body throughout the weekend. DM to schedule a free 20 min discovery call to get started 💕">

“Gymnasts just need water” I can’t even, th

“Gymnasts just need water”

I can’t even, though I believed this as well for a LONG time (so you’re not alone ☺️).

I hear this all the time from coaches and athletes alike, and they are mistaken.

Sure, you can go to a 3+ hour workout and totally make it through with just water. You’ve probably been doing this most of your gymnastics career and haven’t thought twice about it.

But, what if there was something that could…

-Boost your concentration
-Allow you to maintain a strong effort the entire workout
-Prevent you from getting dizzy, lightheaded, or nauseous
-Help keep your mood stable throughout the entire practice (so that you’re more coachable…)
-Provide the building blocks to allow for optimal adaptation to training (i.e. you get stronger with less effort)

There is!

Carbohydrates are the gymnast’s fuel because of the anaerobic, stop-and-start, high-intensity nature of the sport.

After about 1.5-2 hours of a workout, it’s time for some supplemental carbohydrate to keep your energy STRONG.

Don’t believe me? Ask any of my level 7-10/elite clients…not a single one hasn’t seen improvements in their performance by adding in a Performance Nutrition Strategy (pre, intra, post-workout nutrition & hydration).

In fact, they do so well that their coaches often immediately notice that something has changed, which is a HUGE win!

You’re not exempt from science. You aren’t invincible. You aren’t “different’ in that somehow you don’t need nutrition during a long workout. Just because you think you’re doing fine doesn’t me you couldn’t be SO.MUCH.BETTER.

Link in bio to apply for my 1:1 coaching program (or bring me into your gym for my signature 4-part team talk series so EVERYONE can be on the same page as a team). You won’t regret it, I promise. 💕

<img src="https://www.christinaandersonrdn.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="“Gymnasts just need water” I can’t even, though I believed this as well for a LONG time (so you’re not alone ☺️). I hear this all the time from coaches and athletes alike, and they are mistaken. Sure, you can go to a 3+ hour workout and totally make it through with just water. You’ve probably been doing this most of your gymnastics career and haven’t thought twice about it. But, what if there was something that could… -Boost your concentration -Allow you to maintain a strong effort the entire workout -Prevent you from getting dizzy, lightheaded, or nauseous -Help keep your mood stable throughout the entire practice (so that you’re more coachable…) -Provide the building blocks to allow for optimal adaptation to training (i.e. you get stronger with less effort) There is! Carbohydrates are the gymnast’s fuel because of the anaerobic, stop-and-start, high-intensity nature of the sport. After about 1.5-2 hours of a workout, it’s time for some supplemental carbohydrate to keep your energy STRONG. Don’t believe me? Ask any of my level 7-10/elite clients…not a single one hasn’t seen improvements in their performance by adding in a Performance Nutrition Strategy (pre, intra, post-workout nutrition & hydration). In fact, they do so well that their coaches often immediately notice that something has changed, which is a HUGE win! You’re not exempt from science. You aren’t invincible. You aren’t “different’ in that somehow you don’t need nutrition during a long workout. Just because you think you’re doing fine doesn’t me you couldn’t be SO.MUCH.BETTER. Link in bio to apply for my 1:1 coaching program (or bring me into your gym for my signature 4-part team talk series so EVERYONE can be on the same page as a team). You won’t regret it, I promise. 💕">

Another unpopular truth…

*FB Live at 3PM MST*—link in bio to join the group

Stop looking to supplements and MLM products to “boost your performance”.

I don’t care how you spend your money, but I do care that your gymnast is not harmed by these products (whether it’s their ingredients or the false sense of security you get based from the claims they promotes).

Almost every athlete I work with has a coach, trainer, or someone else in their life that is selling these MLM products and it’s disheartening. These athletes (and their parents) are confused and spending hard-earned money on products promised to do “all the things” when the big rocks of nutrition (proper fueling, performance nutrition, hydration, sleep, stress management) aren’t in place.

Juice Plus gummies are NOT the same as several servings of fruits/veggies per day (fresh, frozen, canned…doesn’t matter). The research behind these is cherry-picked and doesn’t add up. Think about it…does it really make sense that two tiny gummies can provide the amount of nutrition your body needs? What about fiber, carbohydrate, energy (calories), etc. This product is unlikely to harm, but for $500 a year, I can think of better ways to spend your money.

Shakeology, Arbonne, Isagenix, and other protein powders are just glorified with some added vitamins, minerals, and perhaps some fiber. For NCAA athletes, you need to be sure your protein is third-party verified (swipe to see the symbols) to ensure there isn’t some banned ingredient that would cause you to lose eligibility. Again, this comes down to marketing and money. If you want to supplement the diet with a protein powder, totally fine…but you don’t need one with added vitamins/minerals/fiber (get this from real food or supplement based on specific recommendations).

Weird weight-loss promoting products like “Skinny Teas”, “Pink Drink” or Arbonne’s “Fit Chews” are a joke and may be unsafe. These are not third-party verified and there is NO MAGIC BULLET for managing weight or body composition.

I have nothing to hide and I will only tell you the truth about these products. I’m sorry if you’ve been made to believe these are magical, but they’re not.

<img src="https://www.christinaandersonrdn.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Another unpopular truth… *FB Live at 3PM MST*—link in bio to join the group Stop looking to supplements and MLM products to “boost your performance”. I don’t care how you spend your money, but I do care that your gymnast is not harmed by these products (whether it’s their ingredients or the false sense of security you get based from the claims they promotes). Almost every athlete I work with has a coach, trainer, or someone else in their life that is selling these MLM products and it’s disheartening. These athletes (and their parents) are confused and spending hard-earned money on products promised to do “all the things” when the big rocks of nutrition (proper fueling, performance nutrition, hydration, sleep, stress management) aren’t in place. Juice Plus gummies are NOT the same as several servings of fruits/veggies per day (fresh, frozen, canned…doesn’t matter). The research behind these is cherry-picked and doesn’t add up. Think about it…does it really make sense that two tiny gummies can provide the amount of nutrition your body needs? What about fiber, carbohydrate, energy (calories), etc. This product is unlikely to harm, but for $500 a year, I can think of better ways to spend your money. Shakeology, Arbonne, Isagenix, and other protein powders are just glorified with some added vitamins, minerals, and perhaps some fiber. For NCAA athletes, you need to be sure your protein is third-party verified (swipe to see the symbols) to ensure there isn’t some banned ingredient that would cause you to lose eligibility. Again, this comes down to marketing and money. If you want to supplement the diet with a protein powder, totally fine…but you don’t need one with added vitamins/minerals/fiber (get this from real food or supplement based on specific recommendations). Weird weight-loss promoting products like “Skinny Teas”, “Pink Drink” or Arbonne’s “Fit Chews” are a joke and may be unsafe. These are not third-party verified and there is NO MAGIC BULLET for managing weight or body composition. I have nothing to hide and I will only tell you the truth about these products. I’m sorry if you’ve been made to believe these are magical, but they’re not.">

Want to know why you’re exhausted all the time?

Want to know why you’re exhausted all the time? 🥱

These are the top reasons I find with my high level gymnasts.

Taking care of each of these things is easier said than done, but if you want to maximize your efforts in the gym…

Then you will eat enough. Going into practice underfed allows for subpar performance and greater risk of injury.

Going into practice underhydrated (or dehydrated) will take a huge hit on your aerobic performance and cognition (aka, ability to think quickly, focus, etc).

Sleep…yeah. I get it. You literally have too much on your plate between studying for the SAT/ACT, doing “all the things” to make yourself look competitive for colleges, and then fitting in all the other gym-related sessions (PT, nutrition, sports psych, etc). But, you can’t function well enough on <8 hours of sleep. End of story.

Carbs…yep, still like a 4-letter word in a lot of gymnastics circles. But, you can’t defy sports nutrition and exercise physiology. Not a single gymnast who I’ve worked with hasn’t seen incredible performance increases in the gym once they supplement with the appropriate carbs at the right times….

And rest…also a 4 letter word in a sport of “more, more more”. This is hard because many of your gyms don’t promote proper rest/recovery and if you take time off you look “weak” and like you “don’t want it bad enough”. So messed up.

Lastly, get some labs done. Iron and Vitamin D are two easy fixes that when low in the body can cause fatigue, performance detriment, etc.

My best advice? Start somewhere. Don’t try to do all of this at once (or you’ll likely end up doing none of it). Start with eating enough and getting in the pre-workout/intra-workout nutrition. That will make a HUGE difference.

<img src="https://www.christinaandersonrdn.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Want to know why you’re exhausted all the time? 🥱 These are the top reasons I find with my high level gymnasts. Taking care of each of these things is easier said than done, but if you want to maximize your efforts in the gym… Then you will eat enough. Going into practice underfed allows for subpar performance and greater risk of injury. Going into practice underhydrated (or dehydrated) will take a huge hit on your aerobic performance and cognition (aka, ability to think quickly, focus, etc). Sleep…yeah. I get it. You literally have too much on your plate between studying for the SAT/ACT, doing “all the things” to make yourself look competitive for colleges, and then fitting in all the other gym-related sessions (PT, nutrition, sports psych, etc). But, you can’t function well enough on <8 hours of sleep. End of story. Carbs…yep, still like a 4-letter word in a lot of gymnastics circles. But, you can’t defy sports nutrition and exercise physiology. Not a single gymnast who I’ve worked with hasn’t seen incredible performance increases in the gym once they supplement with the appropriate carbs at the right times…. And rest…also a 4 letter word in a sport of “more, more more”. This is hard because many of your gyms don’t promote proper rest/recovery and if you take time off you look “weak” and like you “don’t want it bad enough”. So messed up. Lastly, get some labs done. Iron and Vitamin D are two easy fixes that when low in the body can cause fatigue, performance detriment, etc. My best advice? Start somewhere. Don’t try to do all of this at once (or you’ll likely end up doing none of it). Start with eating enough and getting in the pre-workout/intra-workout nutrition. That will make a HUGE difference.">

Hands up if you’re not really sure how much or w

Hands up if you’re not really sure how much or when you need protein🙌🏻

How much protein YOU need depends on your age, goals, bodyweight, and several other factors.

Gymnasts do a pretty good job at getting in the protein, but sometimes the timing is a bit off.

You probably know that you should get protein in at your meals.

But sometimes you’re not even sure what a protein is…

If there isn’t protein in a snack or dinner after practice, is it really a big deal?

For the high level gymnast, YES!

You need 3-5 protein “feedings” per day to stay out of the red. And the red is “protein breakdown” or your body having to use your muscle for energy because you’re A) not eating enough overall and/or B) aren’t getting the proper amount of protein at the right times.

When you wake up in the morning, you’re in the red in terms of protein and some of your carbohydrate stores. This is why breakfast is crucial before a morning workout, at minimum some carbs to help prevent further protein breakdown but ideally carbs + protein to help get you out of the red.

For me, protein at the main meals (B, L, D) is pretty much non-negotiable for the high level gymnast. Sure, one meal without protein won’t “kill you”, but some is better than none.

Take pizza for example. I LOVE pizza, but a lot of you think that doesn’t count as there isn’t a “real” protein source like chicken, eggs, beef, fish, etc.

Well, there is technically is plenty of protein if you have a few slices and depending what other toppings are there, so unless you don’t eat the cheese you’re OK.

A lot of gymnasts will use peanut butter as their protein source at meals, and honesty you need more than that. Peanut butter is a plant-based source which you need more of and combined with grains, etc to make a “complete protein”. So, instead of just a bagel w/ PB, why not add a greek yogurt, glass of milk, or a hardboiled egg on the side?

It’s important to note that protein needs for the young high level gymnast (10-13 yrs) are different than the older high level gymnast (14+). It’s hard to put an age cut off because protein needs are more related to bodyweight/injury status, etc than just age 💕

<img src="https://www.christinaandersonrdn.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Hands up if you’re not really sure how much or when you need protein🙌🏻 How much protein YOU need depends on your age, goals, bodyweight, and several other factors. Gymnasts do a pretty good job at getting in the protein, but sometimes the timing is a bit off. You probably know that you should get protein in at your meals. But sometimes you’re not even sure what a protein is… If there isn’t protein in a snack or dinner after practice, is it really a big deal? For the high level gymnast, YES! You need 3-5 protein “feedings” per day to stay out of the red. And the red is “protein breakdown” or your body having to use your muscle for energy because you’re A) not eating enough overall and/or B) aren’t getting the proper amount of protein at the right times. When you wake up in the morning, you’re in the red in terms of protein and some of your carbohydrate stores. This is why breakfast is crucial before a morning workout, at minimum some carbs to help prevent further protein breakdown but ideally carbs + protein to help get you out of the red. For me, protein at the main meals (B, L, D) is pretty much non-negotiable for the high level gymnast. Sure, one meal without protein won’t “kill you”, but some is better than none. Take pizza for example. I LOVE pizza, but a lot of you think that doesn’t count as there isn’t a “real” protein source like chicken, eggs, beef, fish, etc. Well, there is technically is plenty of protein if you have a few slices and depending what other toppings are there, so unless you don’t eat the cheese you’re OK. A lot of gymnasts will use peanut butter as their protein source at meals, and honesty you need more than that. Peanut butter is a plant-based source which you need more of and combined with grains, etc to make a “complete protein”. So, instead of just a bagel w/ PB, why not add a greek yogurt, glass of milk, or a hardboiled egg on the side? It’s important to note that protein needs for the young high level gymnast (10-13 yrs) are different than the older high level gymnast (14+). It’s hard to put an age cut off because protein needs are more related to bodyweight/injury status, etc than just age 💕">

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I'm Christina, a registered dietitian nutritionist that specializes in pediatric and adolescent nutrition, specifically for gymnasts and athletes with chronic disease When not thinking about gymnastics, I love to talk about nutrition "truths" along with fashion and anything pink. I love to cook with my husband and play with our four-legged child Cooper (aka Poopsie).

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