You Can't Flip on Empty

Fueling the Fifth Event of Gymnastics

By: Betsy McNally Laouar

Narrated by: Virtual Voice

Gymnastics is more than four events. Behind every vault, bar, beam, and floor routine lies an unspoken, under-coached, and undervalued reality: the Fifth Event. Nutrition, recovery, sleep, mental training, and functional strength—this hidden event shapes everything an athlete does inside the gym. Yet, too often, it’s ignored.

In You Can’t Flip on Empty, Betsy McNally Laouar, founder of Betsy Bootcamp, nutritionist, and nationally recognized coach, pulls back the curtain on what’s really happening in gyms across North America and beyond. Through powerful stories from nearly 300 clubs, backed by current sports science and her own lived experience as an athlete, mother of two special needs children, and coach, Betsy reveals why athletes stall, parents struggle, and coaches feel stuck when fueling is left out of the training plan.

This book isn’t just theory. It’s a framework—born from the trenches—that helps athletes build strength, coaches create culture change, and families find peace around food. You’ll discover:

• Why under-fueling is the silent performance killer (RED-S and beyond).
• How small cultural shifts in gyms transform athlete confidence and endurance.
• Practical fueling strategies for busy households that actually work.
• A fresh, compassionate approach to food that prioritizes both performance and joy.

With testimonials from families and athletes who have embraced the Fifth Event, You Can’t Flip on Empty offers both truth and hope: athletes don’t need perfection, they need support, education, and fuel.

Whether you’re a parent trying to keep your child healthy, a coach wanting your team to progress, or an athlete chasing your next level, you will find the tools, stories, and encouragement to finally make the Fifth Event a priority. Because gymnastics isn’t just about flips and routines. It’s about fueling a life.

Betsy McNally Laouar is a NSCA-certified personal trainer, certified sports nutritionist, professional bodybuilder, author, podcaster, and former gymnast. She works with gymnasts, from beginner level ones all the way up to Elites and Olympians, on nutrition and fitness through her online training programs, speaking engagements, and traveling Betsy Bootcamps. She specializes in promoting balance, positive and healthy body image, non-restrictive and performance nutrition, and strength training for gymnasts.

www.betsymcnally.com