Episode 205: Why Your Gymnast Needs Two Meals Before Summer Training

Have you noticed your gymnast sleeping in later this summer and then heading straight to practice after only one meal? Maybe practice starts at 10 a.m., 11 a.m., noon, or even early afternoon. And because it falls in that awkward window between breakfast and lunch, it can be hard to know what your gymnast actually needs to eat before training. But here is the problem: One meal before a four- to five-hour summer practice is usually not enough. In this quick tip episode, Christina breaks down why gymnasts need more structure with their fueling during summer training, especially when practice starts mid-morning or mid-day. During the school year, gymnasts often get more consistent nutrition because their schedule is more structured. But in the summer, everything shifts. Gymnasts may stay up later, sleep in longer, and wake up with barely enough time to eat before heading to the gym. And while they may be able to “make it through” practice on one meal, that does not mean they are properly fueled. Christina explains why underfueling during summer upgrade season can impact performance, recovery, inflammation, and injury risk. Because the goal is not just to survive practice — it is to come out of summer stronger, healthier, more confident, and ready for preseason and competition season. In this episode, we cover: ❗ Why summer training schedules can make fueling harder ❗ Why one meal before gym is usually not enough ❗ Why “feeling fine” does not mean your gymnast is properly fueled ❗ How underfueling can impact recovery, repair, and performance ❗ Why missing nutrition can increase inflammation and injury risk ❗ Why gymnasts may need to go to bed earlier and wake up earlier ❗ Why upper-level gymnasts with big goals need more structure ❗ Why a custom summer fueling plan can make a huge difference Christina also shares an example of an upper-level gymnast whose summer schedule led to her missing a significant amount of her daily nutrition compared to the school year. And this is the important reminder: If your gymnast only has one meal by 3 or 4 p.m., that is not enough nutrition. Even if she can get through practice. Even if she says she feels fine. Even if she does not seem hungry. Gymnasts need enough fuel before, during, and after training to support performance, recovery, bone health, muscle repair, and long-term success in the sport. This is especially important for upper-level gymnasts training long hours, working upgrades, and trying to stay healthy heading into preseason and competition season. Your gymnast may need help understanding the “why” behind her fueling plan. And that is okay. When gymnasts understand how fueling impacts their goals, they are much more likely to buy in, follow through, and make the changes they need. If your gymnast has a 10 a.m., 11 a.m., 11:30 a.m., or noon summer practice time, there is a good chance she needs more support with her summer fueling schedule. She may need two meals before training, an intra-workout fueling plan, and a better post-workout recovery plan. Because upgrade season is not the time to underfuel. It is the time to fuel well, recover well, and set your gymnast up to feel stronger, healthier, and more confident for the season ahead. **Links & Resources** The Balanced Gymnast® Program (Level 5–10) Connect with Christina on Instagram @the.gymnast.nutritionist christinaandersonrdn.com