I never said that sugar was evil, but during practice you don't want to be consuming a lot of sugar. And yes those smoothies are a great idea, but I wouldn't necessarily drink them during workout. Though I would definitely have one for a pre-workout meal. :)
No, I would definitely stick to water! Anyone who says you need more is flat-out lying to you. Water has all you need for hydration and juice, even if 100% juice, just has unnecessary sugar in it.
I like that way a lot! Many times the older girls have picked up so many choreography ideas from watching so many routines that they're more helpful than a coach! :)
I've actually heard that when you land a tumbling pass with flight, the amount of force put on your joints is around 3 times your body weight! Hope this helps :)
If the mattress is that bad, I would resort to putting pillows on the bed(if you can find extra) and sleeping on them, but that's just me. :) I've heard that icy hot works well and you can get them in patches, but if you don't want to use those, I like many muscle rubs (like tiger balm) and you...
Even though they are pricey, I think GK is your best bet. Their undergarments are the best to use (IMO) and will last you a long time, so it's better than getting something cheaper that you don't like.
Depends on a lot of things but you will probably be looking at about a month and then a little bit more time to get used to her skills again. She might be ready to compete in the 2nd meet though :)