Nutrition for Dancers with The Dance Nutritionist®

Rachel Fine
  • 4.9 (17)
  • NUTRITION
  • UPDATED SEMIMONTHLY

Dancers can fuel their bodies, improve performance, and build a healthy relationship with food. Registered Dietitian, Sports Nutritionist, & former professional dancer Rachel Fine tackles the trends, busts the myths, and shares evidence-based strategies for meal planning, performance snacks, recovery meals, supplements, and more. Whether you’re a ballet dancer, competitive dancer, or parent supporting a young performer, Rachel’s practical & digestible tips will teach you how proper fueling supports strength, endurance, and mental well-being without restrictive dieting or disordered eating.

  1. 3D AGO

    Q: How Can Dancers Get Back In Shape After a Break?

    🩰 Returning to the studio after a break? Whether it’s from injury, vacation, or burnout, getting “back into shape” can feel overwhelming. In this episode, Registered Dietitian Rachel Fine shares how to return with strength and self-compassion—no food rules or fitness extremes required. Learn how to: ✅ Set realistic expectations for your return ✅ Rebuild stamina, strength, and flexibility safely ✅ Avoid the trap of restrictive dieting or overtraining ✅ Fuel your comeback with supportive, satisfying nutrition ✅ Communicate your needs and honor your body’s signals 📅 Perfect for: dancers, dance educators, and parents supporting a dancer returning after time off. 👉🏼 Read the full blog: https://dancenutrition.com/how-to-get-back-into-dancing-shape/ 📲 Follow on Instagram: @ToThePointeNutrition 🔔 Subscribe on YouTube: Nutrition for Dancers 🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.  Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program. Timestamps ⬇️ (Skip to the section you need!) 0:00 — Returning to Dance After Time Off: Common Worries Addressing concerns about body changes and getting back to the studio. 0:15 — Who Is Rachel Fine and Why Trust Her Advice? Meet Rachel Fine, registered dietitian and dance nutrition expert. 0:29 — Dispel Dance Nutrition Myths Around Returning to Training Why outdated dieting ideals can hold you back. 2:00 — What Does Being “In Dancing Shape” Really Mean? Exploring endurance, strength, coordination, mindset, and confidence. 2:44 — It’s Normal for Stamina and Flexibility to Dip After Time Off Understanding that rebuilding is part of the process, not starting over. 3:11 — Set Realistic Expectations for Your Dance Comeback Why dialing it back on intensity helps prevent burnout and injury. 3:58 — Quality Over Quantity: Adjusting Class and Rehearsal Schedules Tips for easing back into training without overwhelm. 4:27 — Celebrate Small Wins on Your Dance Return Journey Examples like improved control, musicality, and joy. 5:42 — Three-Phase Plan to Safely Rebuild Your Dance Fitness Mobility, foundational strength, then full technique. 7:00 — Cross-Training to Reduce Dance-Related Strain and Boost Alignment Incorporating swimming, strength training, or barre classes. 7:21 — Why Nutrition Matters During Your Return to Dance Fueling muscle rebuild, energy restoration, and hormone balance. 8:14 — Flexible Eating Routine for Returning Dancers Balanced meals and snacks every 3-4 hours with carbs, protein, and fats. 9:34 — Communicate Your Needs and Listen to Your Body Taking rest when needed and avoiding toxic comparisons. 10:28 — Rebuilding Dance Shape Is About Patience and Self-Care Moving with intention, fueling well, and rekindling artistry. 11:01 — Subscribe for More Dance Nutrition Guidance from Rachel Fine Stay connected for support on your dance and nutrition journey.

    12 min

  2. FEB 2

    Q: Should Dancers Try the Keto Diet?

    🥑 Heard that keto might help your dancing? Think again. In this episode, Rachel Fine breaks down the truth behind the ketogenic diet and why it may not be the right fit for dancers seeking sustained energy and performance. Learn how to: ✅ Understand what ketosis is ✅ Evaluate the risks of low-carb eating for dancers ✅ Preserve energy, muscle mass, and digestive health ✅ Balance macronutrients without unnecessary restriction ✅ Approach nutrition from a sustainable, science-backed lens 📅 Perfect for: dancers questioning trendy diets like keto and low-carb. 👉🏼 Read the full blog: https://dancenutrition.com/keto-diet-for-dancers/ 📲 Follow on Instagram: @ToThePointeNutrition 🔔 Subscribe on YouTube: Nutrition for Dancers 🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.  Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program. Timestamps ⬇️ (Skip to the section you need!) 0:00 — Is the Keto Diet Helpful or Harmful for Dancers? An introduction to the pros and cons of keto in the dance world. 0:33 — What Exactly Is the Keto Diet? A clear explanation of the ketogenic diet’s principles. 1:46 — How Low Is Low-Carb on Keto? Understanding the strict carbohydrate limits dancers face on keto. 2:04 — The Goal of Ketosis: Burning Fat Instead of Carbs What ketosis means and how your body switches fuel sources. 2:35 — Why Carbohydrates Are a Dancer’s Preferred Energy Source How carbs support muscles, brain function, and intense movement. 3:25 — The Hidden Danger: Muscle Breakdown on Keto Why your body might burn muscle protein when carbs are low. 4:26 — Common Keto Side Effects for Dancers: Sluggishness & Brain Fog How keto can impact stamina, mood, and mental clarity. 5:02 — Why “Fat Burns in the Flame of Carbohydrates” Matters The science behind why carbs are essential for fat metabolism. 5:46 — Underfueling Risks with Restrictive Diets Like Keto Why many dancers end up not eating enough on keto. 6:13 — Keto’s Impact on Digestive Health and Fiber Intake How cutting carbs can cause constipation and gut issues. 7:07 — Key Nutrient Deficiencies from Cutting Plant-Based Foods Missing out on vitamins and minerals vital for dancers’ health. 7:42 — When Might Keto Be Medically Necessary? Medical uses of keto vs. why it’s usually not right for dancers. 8:03 — A Balanced Nutrition Approach for Dancers The Healthy Dancer fundamentals for fueling performance. 8:46 — The Importance of Carbs, Protein, and Healthy Fats How balanced meals support energy, muscle, and recovery. 9:03 — Final Takeaway: Don’t Fear Carbs, Fuel Your Dance! Why dancers should avoid restrictive diets like keto for optimal results.

    10 min

  3. JAN 19

    Q: What Should a Balanced Fueling Routine Look Like for Dancers?

    🥝 Forget dieting! Here’s what a realistic fueling routine actually looks like for dancers. In this episode, we explore how dancers can build balanced meals and snacks that fuel sustainable energy and performance. Learn how to: ✅ Build satisfying meals and snacks with protein, carbs, and fat ✅ Avoid diet culture pitfalls that sneak into dancer nutrition ✅ Fuel in a way that supports training and recovery 📅 Perfect for: dancers seeking a sustainable, non-restrictive fueling approach. 👉🏼 Read the full blog: https://dancenutrition.com/diet-for-dancers/ 📲 Follow on Instagram: @ToThePointeNutrition 🔔 Subscribe: Nutrition for Dancers on YouTube 🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.  Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program. 0:00 – What Should Dancers Actually Eat? A clear, no-dieting approach to fueling your body for dance performance. 0:20 – Dispelling Dance Nutrition Myths Why outdated food rules like “no white bread” and “no eating after 7 p.m.” don’t serve dancers. 0:50 – The Role of Food in Dance Performance How proper fueling supports strength, energy, and focus both in and out of the studio. 1:30 – Breaking Down the 3 Key Macronutrients Learn why carbohydrates, protein, and fats are all essential for dancers. 2:50 – Why Carbs Are Crucial for Energy and Stamina Understanding carbs as the preferred fuel for muscles and brain during dance. 3:20 – The Importance of Healthy Fats for Hormonal and Joint Health How fats help keep you satisfied and support long-term body function. 3:50 – Protein’s Role in Muscle Recovery and Rebuilding Why protein is key for tissue repair after intense training. 4:30 – What a Balanced Plate Looks Like for Dancers Examples of combining carbs, protein, and fats for optimal meals and snacks. 5:00 – Common Nutrition Myths in Dance Debunking myths like “carbs make you tired” and “sugar is bad.” 6:00 – The Truth About Sugar and Quick Energy When sugary foods can be helpful and when they’re not enough. 6:30 – Why “Clean Eating” Isn’t Always Practical or Healthy Avoiding food guilt and embracing flexibility for real-life dance schedules. 7:40 – How Often Should Dancers Eat? Tips on meal and snack timing to maintain energy and prevent crashes. 8:40 – Assessing Your Current Fueling and Energy Levels Questions to help you evaluate how well you’re fueling for dance. 9:40 – Embracing Variety and Flexibility in Food Choices Why no single “perfect” dancer diet exists and how to listen to your body’s needs. 11:00 – Sustainable Fueling with The Healthy Dancer® An overview of core values and long-term strategies for a supportive relationship with food.

    13 min

  4. JAN 5

    Q: How Can Dancers Regain Balance After the Holidays Without Dieting?

    🎄 Feeling out of sync after the holidays? Let’s ditch the diet mindset. In this episode, Rachel Fine shares how dancers can regain balance without restriction or guilt. Learn how to: ✅ Release the all-or-nothing mentality ✅ Rebuild supportive habits after holidays and breaks ✅ Tune into your body’s hunger, cravings, and energy needs 📅 Perfect for: dancers navigating holiday seasons, summer breaks, or routine changes. 👉🏼 Read the full blog: https://dancenutrition.com/how-to-get-back-on-track-after-the-holidays/ 📲 Follow on Instagram: @ToThePointeNutrition 🔔 Subscribe: Nutrition for Dancers on YouTube 🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.  Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program. Timestamps ⬇️ (Skip to the section you need!) 0:00 – Why Getting Back After Holidays Is Tough for DancersUnderstanding the challenges dancers face returning from holiday breaks and why it’s normal to feel off rhythm. 0:20 – Dispelling Holiday Nutrition Myths for DancersBreaking down common misconceptions around food and diet culture after the holidays. 0:50 – The Problem with Detoxes and CleansesWhy “detox” diets and cleanses are not necessary—and can even be harmful—for dancers post-holiday. 1:40 – How Over-Exercising and Undereating Affect Your MetabolismExploring how extreme compensation can disrupt metabolism and energy levels. 2:50 – Returning to Normal: Consistency Over RestrictionHow to gently get back to regular meals and snacks without swinging to extremes. 3:30 – Practicing Self-Compassion After Holiday EatingThe importance of kindness toward yourself when adjusting after indulgent holiday meals. 4:50 – Reflecting on Your Holiday Meal ExperienceQuestions to ask yourself about enjoyment, social connection, and satisfaction at holiday meals. 6:00 – Why Feeling Full Is Normal, Not BadReframing fullness as a natural signal, not something to fear or avoid. 7:00 – Giving Yourself Permission to Enjoy FoodAffirming the right to eat and enjoy favorite foods without guilt or restriction. 8:30 – Choosing Nourishment Over RestrictionFocusing on what your body needs for energy and performance rather than cutting foods out. 9:00 – Reframing New Year’s Resolutions for DancersSetting goals based on how you feel and perform rather than appearance or weight. 9:40 – Practical Resolutions: Snack Routine & New RecipesIdeas like building consistent snack habits and trying a new recipe monthly. 10:45 – Rest and Recovery: A Crucial Part of TrainingWhy intentional rest is as important as dance practice for your body. 11:40 – Avoiding Obsession with “Clean Eating” Post-HolidayThe dangers of rigid clean eating and food labeling that can cause anxiety and loss of joy. 12:30 – Embracing Variety and Listening to Your BodyEncouragement to experiment with foods and pay attention to physical and emotional satisfaction.

    14 min

  5. 12/22/2025

    Q: What Should Dancers Eat After Class for Optimal Recovery?

    🥯 Wondering what to eat after dance class? In this episode, Rachel Fine dives deep into recovery nutrition for dancers—what to eat, when to eat, and how to make it work in your real-life schedule. Learn how to: ✅ Refuel with the right balance of carbs, protein, and fluids ✅ Plan recovery snacks that are simple, portable, and delicious ✅ Build recovery habits that support strength, stamina, and injury prevention 📅 Perfect for: dancers, parents, and educators looking to improve post-training recovery routines. 👉🏼 Read the full blog: https://dancenutrition.com/recovery-nutrition-for-dancers/ 📲 Follow on Instagram: @ToThePointeNutrition 🔔 Subscribe: Nutrition for Dancers on YouTube 🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.  Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program. Timestamps ⬇️ (Skip to the section you need!) 0:00 – What is Recovery Nutrition?Why recovery nutrition matters more than complicated formulas or perfection. 0:30 – Why Recovery Nutrition Often Gets OverlookedCommon reasons dancers skip post-dance fueling and the impact on energy and soreness. 1:00 – The Importance of the First Hour After DancingHow what you eat in the first 60 minutes affects recovery and next-day performance. 2:20 – What Happens to Your Muscles During DanceUnderstanding glycogen depletion and muscle micro-tears from dancing. 3:00 – Consequences of Underfueling After TrainingLingering soreness, brain fog, and muscle breakdown explained. 3:45 – Breaking the Cycle of Mindless EatingHow proper recovery nutrition supports stronger, more consistent dancing. 4:50 – The 3 Rs of Recovery Nutrition: Refuel, Rebuild, RehydrateA simple framework for what your body needs after dancing. 5:00 – Refuel with CarbohydratesWhy carbs are essential post-dance and easy snack ideas. 5:50 – Rebuild with ProteinHow protein repairs muscles and recommended amounts for recovery. 6:25 – Rehydrate EffectivelyBeyond water: fluids and electrolytes to combat dehydration. 7:00 – Timing and Portion Tips for RecoveryBest windows for fueling and how to listen to your hunger cues. 7:45 – Snack and Meal Ideas for RecoveryPractical, packable combos to support energy and muscle repair. 9:00 – Troubleshooting Common ChallengesTips for when you forget snacks or have no appetite post-dance. 9:50 – Recovery Tips for Plant-Based DancersPlant-based options that support refueling and rebuilding muscles. 10:15 – Final Takeaways: Make Recovery Nutrition Part of Your TrainingConsistency is key to improved stamina, less soreness, and better training results.

    12 min

  6. 12/08/2025

    Q: What Do Dancers Need to Know About Metabolism and Energy?

    🧬 Think your “slow metabolism” is to blame for everything? In this episode, Rachel Fine debunks metabolism myths and shows how dancers can support energy, strength, and hormonal balance without restriction. Learn how to: ✅ Understand what metabolism really means ✅ Avoid the damage of chronic under-fueling ✅ Support a healthy metabolic rate through consistent, satisfying meals 📅 Perfect for: dancers curious about energy, weight, and performance. 👉🏼 Read the full blog: https://dancenutrition.com/dancer-metabolism/ 📲 Follow on Instagram: @ToThePointeNutrition 🔔 Subscribe: Nutrition for Dancers on YouTube 🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.  Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program. Timestamps ⬇️ (Skip to the section you need!) 0:00 – The Truth About Dancer MetabolismWhy “fast” or “slow” metabolism isn’t the full story. 0:42 – Why Dancers Struggle With Body Image How comparison in the studio fuels confusion about metabolism. 1:26 – What Metabolism Really MeansBreaking down the science behind your body’s energy use. 2:46 – Understanding BMR and Energy Expenditure The role of your resting metabolic rate vs. activity. 3:46 – What Influences Metabolic Rate Age, sex, genetics, and muscle mass explained. 4:32 – Can You Damage Your Metabolism? The truth about dieting, restriction, and metabolic adaptation. 5:30 – Adaptive Thermogenesis Explained Why your body slows metabolism to protect itself from “starvation.” 6:47 – How Hormones Affect Metabolism Leptin’s role in fullness, energy use, and hunger regulation. 8:28 – Strategies to Support a Healthy Metabolism Fueling without extreme diets or supplements. 9:46 – Why Consistent Fueling Matters Avoiding long gaps between meals to protect your energy. 10:38 – Don’t Skip Macronutrients How carbs, protein, and fat work together for optimal performance. 11:04 – Gentle Nutrition for Dancers Applying nutrition fundamentals without obsession. 11:36 – Listening to Hunger Cues Rebuilding trust with your body’s appetite signals. 12:21 – Exercise and Metabolism Why strength training supports metabolism—but overtraining harms it. 13:31 – Recap: The Most Powerful Metabolism Boosters Eat enough, eat consistently, and honor your hunger.

    15 min

  7. 11/24/2025

    Q: How Can Dancers Navigate Food and Body Image During the Holidays?

    🥧 The holidays can be joyful, but for dancers, they can also disrupt routines, stir up food stress, and invite unwanted body comments. In this episode, we share practical strategies to help you stay nourished, energized, and confident while home for the holidays. Learn how to:✅ Keep a flexible fueling structure without skipping meals✅ Set boundaries around food and body talk✅ Embrace mindful eating, joyful movement, and rest 📅 Perfect for: dancers navigating holiday breaks, travel, and family gatherings while maintaining a healthy relationship with food. 👉🏼 Read the full blog: https://dancenutrition.com/home-for-holidays/ 📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe: Nutrition for Dancers on YouTube🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program. Timestamps ⬇️ (Skip to the section you need!) 0:00 - The Joy—and Stress—of the Holidays for DancersWhy the holiday season can feel exciting yet challenging for dancers’ routines and well-being. 0:34 - Why Holiday Routines Feel So DifferentHow travel, schedule changes, and family events impact your fueling and training. 1:46 - Keeping Your Fueling Structure at HomeTips to maintain balanced meals and snacks even when you’re away from the studio. 3:00 - Navigating Family Meals and Food AvailabilityWays to plan ahead, communicate your needs, and ensure nourishing options are available. 4:21 - How to Set Boundaries Around Food & Body CommentsScripts and strategies to stop triggering conversations before they start. 5:05 - Mindful Moments: Eating, Movement & RestHow to use the holiday break to deepen body awareness and self-care. 6:59 - What Joyful Movement Can Look Like at HomeGentle, restorative, and fun movement ideas that don’t feel like “training.” 8:24 - The Importance of Hydration During BreaksEasy ways to keep your fluid intake up during travel and festive events. 9:05 - Practicing Intuitive Eating Over the HolidaysHow to tune in to hunger, fullness, and satisfaction without strict food rules. 10:50 - Top Takeaways for a Nourishing Holiday SeasonYour quick recap of key tips to stay fueled, calm, and confident during the holidays.

    12 min

  8. 11/18/2025

    Balance in Life And Ballet with Dietitian Nutritionist Rachel Fine and dancer Johanna Sigurdardottir

    In this episode of Conversations with The Pros, Dance Dietitian and Nutritionist for Dancers Rachel Fine sits down with Johanna Sigurdardottir📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe on YouTube: Nutrition for Dancers🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastRachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

    19 min
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About

Dancers can fuel their bodies, improve performance, and build a healthy relationship with food. Registered Dietitian, Sports Nutritionist, & former professional dancer Rachel Fine tackles the trends, busts the myths, and shares evidence-based strategies for meal planning, performance snacks, recovery meals, supplements, and more. Whether you’re a ballet dancer, competitive dancer, or parent supporting a young performer, Rachel’s practical & digestible tips will teach you how proper fueling supports strength, endurance, and mental well-being without restrictive dieting or disordered eating.

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