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

If your gymnast is putting in the work—20, 25, even 30 hours a week in the gym—but still not building muscle or getting noticeably stronger, it’s time to take a closer look at what’s really going on.

In today’s episode, I’m breaking down one of the most common frustrations I hear from parents and gymnasts: "She trains so much… so why isn’t she getting stronger or putting on muscle?"

Spoiler: It’s not usually about protein. 

Here’s the truth: Most gymnasts are not struggling to get enough protein—contrary to popular belief. While many families hyper-focus on protein, most gymnasts actually eat enough of it. What is common, though, is poor timing and distribution of that protein throughout the day. Especially in the chaos of summer training, when structure fades and routines shift, fueling often falls apart.

🛑 But even more important than that? Total energy intake.
When a gymnast isn’t putting on muscle, it’s often because they’re simply not eating enough overall—especially for how hard they train. If you want your gymnast to put on muscle and get stronger, it’s not just about what she does in the gym—it’s about how you fuel her outside of it.

In this episode you'll learn about: 

• The role of energy availability in muscle gain and why "more protein" isn’t always the answer
• How under-fueling can completely stall strength gains
• Why consistent nutrition is essential for optimal performance and recovery

 Links & Resources  

• The Balanced Gymnast® Program for level 5-10 female gymnasts 
• Is Your Gymnast UNDERFUELED!? Masterclass
• What parents say about The Balanced Gymnast® Program
• Connect with Christina on Instagram @the.gymnast.nutritionist or christinaandersonrdn.com