🍳 Is more protein always better? In this episode, Registered Dietitian Rachel Fine breaks down everything dancers need to know about protein—how much, when to eat it, and what sources work best for performance and recovery.

Learn how to:

✅ Determine your protein needs based on training

✅ Choose dancer-friendly protein sources (yes, plant-based too!)

✅ Time your intake for optimal muscle repair and strength gains

📅 Perfect for: dancers building strength, managing busy schedules, or aiming for injury prevention.

👉🏼 Read the full blog: https://dancenutrition.com/dancers-and-protein/

📲 Follow on Instagram: @ToThePointeNutrition

🔔 Subscribe: Nutrition for Dancers on YouTube

🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast

Additional Learning:

Protein Bars: https://dancenutrition.com/whats-the-best-protein-bar-for-a-dancer/

Protein Powders, Ranked: https://dancenutrition.com/protein-powder-for-dancers/

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 Protein the Star Nutrient for Dancers?

Start here: uncover why protein gets so much attention in dancer nutrition—and whether it deserves it.

0:29 – Why Dancers Need to Rethink Protein Myths

Rachel busts common myths about protein in the dance world and sets the stage for evidence-based guidance.

1:29 – What Protein Actually Does for a Dancer’s Body

Explore the key functions of protein—muscle repair, hormone support, immune health, and more.

2:42 – Why Amino Acids Matter in a Dancer’s Diet

Learn about the 20 amino acids, especially the 9 essential ones dancers must get from food.

3:02 – Can Protein Be Used for Energy?

Find out why under-fueling on carbs and fats can force the body to use protein as fuel—a risk for dancers.

4:00 – Protein’s Role in Sustained Energy for Dance Classes

Discover how pairing protein with carbs slows digestion and boosts energy for long rehearsals.

4:57 – How Much Protein Does a Dancer Really Need?

Understand general protein recommendations without falling into the trap of over-calculating.

5:52 – Visualizing Macronutrient Balance on a Plate

Rachel breaks down the ideal macronutrient ratio dancers can use to build balanced meals.

6:52 – Do Dancers Really Need More Protein?

Before adding more protein, assess if it’s actually needed—or if carbs and fats are being overlooked.

7:35 – Animal vs. Plant-Based Protein Sources

Get the facts: both animal and plant-based proteins can support dancer health when varied and balanced.

9:21 – Are You Getting Enough Protein as a Dancer?

Learn how to assess your intake and when to reach out to a registered dietitian for support.

10:20 – When to Prioritize Protein in a Dancer’s Day

After dancing, a mix of carbs and protein can supercharge recovery—learn how and when to do it.

11:59 – Best Post-Dance Recovery Foods for Dancers

Chocolate milk, anyone? Discover go-to snacks and meals to rebuild muscle and restore energy.

12:16 – Can You Eat Too Much Protein?

Yes—overdoing protein can displace other vital nutrients and increase risks like dehydration.

14:50 – Should Dancers Use Protein Bars and Supplements?

Protein bars can help, but they aren’t meal replacements. Learn how to choose the right ones wisely.

🔄 Should dancers ever set weight goals? In this episode, we examine the risks of weight-centric thinking and how to establish performance-driven goals instead.

Learn how to:

✅ Shift from weight-based to strength-based goals

✅ Protect mental and physical health in your dance journey

✅ Build resilience against body pressures

📅 Perfect for: dancers and educators reframing what "healthy goals" mean.

👉🏼 Read the full blog: https://dancenutrition.com/healthy-weight-goals/

👉🏼 Relatable Reading: https://dancenutrition.com/dancer-body-weight/

👉🏼 Relatable Resource: https://dancenutrition.com/nourish-the-healthy-dancer-cultivate-confidence-order-form/
📲 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 – Can Dancers Have Body Goals Without Obsession?

Exploring the big question: can dancers set body goals without falling into unhealthy habits?

0:38 – Why Dancers Feel Pressure to Change Their Bodies

The role of dance culture and industry ideals in shaping body image.

1:47 – The Key to Healthy Body Goals: Intentionality

Why your “why” matters more than chasing a certain size or weight.

2:10 – Genetics and Your Natural Set Point Weight

Understanding why your body’s weight, shape, and size are mostly predetermined.

3:08 – Spotting Unhealthy Body Goals in Dance

How to identify when goals are driven by external pressures or diet culture.

3:41 – The Sustainability Test for Body Goals

Questions to help you decide if your dance and nutrition changes will last.

4:40 – When Food Rules Steal Your Joy

Why overly restrictive eating can harm performance and mental health.

5:16 – The Dangers of Moralizing Food

How labeling foods as “good” or “bad” fuels guilt and food anxiety.

6:05 – Practicing Food Neutrality

A balanced approach to eating that supports both energy and enjoyment.

6:28 – Gentle Nutrition: Performance Without Obsession

How to choose nourishing foods without rigid diet rules.

7:36 – Real-Life Examples of Gentle Fueling for Dancers

Practical pre-class and post-rehearsal snack ideas that boost performance.

8:21 – Why Weight Loss Doesn’t Equal Performance Success

Debunking the myth that being thinner automatically improves dance ability.

9:09 – Reflection Exercise: Rethinking Your Body Goals

A guided self-check to see if your goals truly support your dancing.

10:09 – Wrapping Up: Creating Joy-Centered Body Goals

Tips for setting goals that honor energy, artistry, and long-term well-being.

11:33 – Next Steps: Building Body Confidence as a Dancer

Where to learn more and find resources for a healthy dancer mindset.

💪 Body changes are part of life—and they’re part of dance. In this episode, we discuss how dancers can embrace body changes without fear or shame.

Learn how to:

✅ Build body trust through growth, puberty, and shifts in training

✅ Quiet the comparison trap

✅ Stay fueled and present in every stage of your dance journey

📅 Perfect for: dancers experiencing natural body changes at any stage.

👉🏼 Read the full blog: https://dancenutrition.com/body-changes/

📲 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 Dancers’ Bodies Change Over Time

From puberty to pregnancy to aging—Rachel explains why body changes are natural and necessary for dancers.

0:46 – The Challenge of Buying New Leotards

Why replacing dancewear can trigger discomfort and how to shift your mindset.

2:23 – Common Reasons a Dancer’s Body Changes

Puberty, training load, injury recovery, nutrition patterns, stress, and aging explained.

3:05 – Impact of Increased or Decreased Training

How workload changes influence muscle tone, body composition, and overall performance.

4:01 – How Proper Nutrition Affects Your Body

Fueling adequately can lead to healthy physical changes that support dance training.

4:31 – Stress, Hormones, and Physical Changes

The role of life stressors, hormonal shifts, and natural aging in a dancer’s body evolution.

5:11 – Acknowledging and Accepting Change

Shifting focus from appearance to what your body can do right now.

5:58 – Personal Example: Illness Recovery

How rest and nourishment supported Rachel’s recovery and gradual return to the studio.

6:45 – Personal Example: Pregnancy and Fertility

Navigating rapid body changes and honoring your body’s needs during major life transitions.

7:52 – Puberty and the Pre-Professional Dancer

Why adolescence brings big shifts in body shape during crucial training years.

9:03 – Reframing the “Old Body” Mindset

From “How do I get my old body back?” to “How can I support my current body?”

10:15 – Practical Tips for Leotard Shopping

Choosing styles, fabrics, and fits that help you feel confident and supported.

12:00 – Why Your Leotard Should Fit You—Not the Other Way Around

How properly fitting dancewear improves comfort, focus, and performance.

12:58 – A Holistic Approach to Body Changes

Combining dancewear updates, balanced meals, rest, and hydration for comfort and confidence.

14:52 – Supporting Long-Term Health and Performance

Fueling for hormonal balance, injury prevention, and sustainable dance careers.

💪 There’s no one-size-fits-all ideal weight or body for dancers. In this episode, we break down how to find your healthiest weight without diets or obsession.

Learn how to:

✅ Focus on performance over appearance

✅ Fuel your body to support your unique set point

✅ Release body pressures from the dance world

📅 Perfect for: dancers who want to redefine what healthy looks like.

👉🏼 Read the full blog: https://dancenutrition.com/dancer-body-weight/

👉🏼 Relatable Resource: https://dancenutrition.com/nourish-the-healthy-dancer-cultivate-confidence-order-form/

📲 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 – Ideal Dancer’s Body vs. Healthy Goals

Dancer body image myths and why chasing perfection can hurt performance.

0:26 – Dance Nutrition Myths Debunked

The outdated body standards dancers need to stop believing.

0:46 – Healthy Body Weight for Dancers

Why a dancer’s health can’t be defined by a single number.

1:44 – BMI and Dancers: Why It’s Misleading

The flaws in BMI charts and how they misclassify dancers’ health.

3:00 – What the Scale Really Measures

Understanding muscle mass, fat mass, bone density, and water weight.

4:03 – Body Fat’s Role in Dance Performance

Why adequate body fat is essential for hormones, strength, and artistry.

4:40 – Set Point Weight for Dancers

How your body naturally maintains a healthy weight range.

6:44 – Defining a Sustainable Weight for Dancers

How to maintain energy without constant dieting or restriction.

7:52 – Weight Fluctuations in Teen Dancers

Why changes in weight during adolescence are normal and healthy.

8:25 – Dance Culture and Body Dissatisfaction

The harm of narrow ideals and their link to body dysmorphia.

9:50 – Body Neutrality for Dancers

Shifting focus from appearance to strength, artistry, and capabilities.

10:41 – How Dancers Can Break Diet Culture

Steps to build a healthier relationship with food and body image.

11:46 – Signs of RED-S in Dancers

The symptoms of under-fueling and how it affects performance.

12:44 – Changing Dance Conversations About Bodies

Centering dance discussions on performance, energy, and stamina.

13:57 – Dancer Body Image Support Resources

Where to find free and paid help for nutrition and body confidence.

🍔 Need a quick meal or a late-night drive-thru snack? In this episode, Registered Dietitian Rachel Fine debunks the myth that fast food and performance nutrition can’t mix.

Learn how to:

✅ Release guilt and all-or-nothing thinking around food

✅ Make balanced choices at fast food chains

✅ Build a dancer-fueling meal— yes, even from a takeout menu

📅 Perfect for: dancers navigating busy schedules, travel, or college life without time to cook.

👉🏼 Read the full blog: https://dancenutrition.com/fast-food/

📲 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 – Is Fast Food Off Limits for Dancers?

Let’s debunk the myth that dancers must avoid fast food. Here’s why it’s more nuanced than you think.

0:26 – Why Dancers Fear Fast Food

Explore the roots of food guilt and how diet culture creates anxiety around fast food for dancers.

1:22 – The Reality of Fast Food in a Dancer’s Life

With busy schedules, tours, and intensives, fast food is often the most practical fueling option.

2:31 – Why Guilt Has No Place at the Table

Learn how guilt undermines your relationship with food and how to shift toward a healthier mindset.

3:19 – Are Fast Food Ingredients Really “Bad”?

Rachel addresses common concerns about processed foods, seed oils, and high-fructose corn syrup.

4:48 – Which Risk Is Worse: Fast Food or Underfueling?

Discover why food fear can lead to energy gaps and why eating something is better than skipping meals.

5:28 – What Are Fun Foods and Why Do They Matter?

Understand how the “fun food” concept helps dancers enjoy meals without shame or restriction.

6:04 – Introducing the Food Flexibility Algorithm

Rachel shares a practical tool to help dancers evaluate fast food through a supportive lens.

6:43 – How to Choose Nourishing Options at Fast Food Spots

Learn how to build energy-sustaining meals with protein, carbs, and fiber—even on the go.

7:09 – Easy Add-Ons That Boost Fast Food Meals

From fruit and milk to side salads and hummus, here are simple sides that enhance nutrition.

7:40 – Yes, You Can Still Have the Fries

Making nourishing choices doesn’t mean giving up favorites—here’s how to balance enjoyment with energy.

7:52 – When Fast Food Is the Best Choice

Sometimes fast food is the most nourishing option. Learn why it’s okay to rely on it when needed.

8:17 – How to Boost the Nutrient Value of Any Fast Food Meal

Tips for adding fiber and staying energized without overhauling your order.

8:30 – Patterns Over Time Matter More Than One Meal

It’s not about one meal—it’s about consistent habits. Learn how fast food fits into a balanced diet.

8:48 – Your Fast Food, Without the Guilt

Rachel’s final message: eat the fast food, skip the guilt, and focus on fueling your dancer life.

💡 Nutcracker auditions are here! In this episode, Rachel Fine shares practical, performance-focused tips to help you show up feeling fueled, focused, and confident on audition day.

Learn how to:

✅ Research your roles and tailor your performance

✅ Choose attire that supports professionalism and confidence

✅ Fuel your body with meals and snacks that boost endurance

✅ Use feedback and journaling to refine your mindset

✅ Navigate the audition season with grace and balance

📅 Perfect for: dancers of all levels preparing for the Nutcracker or any seasonal audition.

👉🏼 Read the full blog: https://dancenutrition.com/prep-for-nutcracker-auditions/

👉🏼 Related Reading: https://dancenutrition.com/nutrition-meal-planning-for-nutcracker/

📲 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 – Nutcracker Audition Prep: Why It Matters

Discover how mindset, technique, and nutrition set the stage for a confident audition season.

0:36 – The Magic of Nutcracker Season

Why this production is such a milestone for dancers at every level.

1:13 – Five Ways to Prepare Beyond Technique

Learn the holistic approach to show up energized and ready for your audition.

2:01 – Why Preparation Impacts Performance

How preparation reduces stress and helps you perform your best without burnout.

3:01 – Tip #1: Research the Production

Understand the style, roles, and character work needed for your specific Nutcracker audition.

4:03 – Tip #2: Dress for Success

Polished, distraction-free audition attire that keeps the focus on your dancing.

4:53 – Tip #3: Build Your Fuel Plan

How to eat, hydrate, and rest for optimal energy and focus on audition day.

5:29 – Hydration Strategies for Audition Day

Smart sipping tips to avoid fatigue and stay comfortable in the studio.

6:09 – What to Eat Before, During, and After

Meal and snack ideas to keep energy levels steady all day long.

7:16 – Tip #4: Seek Feedback from Instructors

Gain valuable insight into your strengths, growth areas, and potential roles.

8:00 – Tip #5: Journal Your Audition Experience

Track your corrections, patterns, and wins to support long-term progress.

8:32 – Visualization & Gratitude Practices

Mental strategies to boost confidence and keep auditions in perspective.

9:16 – Recap of the 5 Nutcracker Audition Tips

A quick review to make sure you’re ready to shine.

9:55 – Focus on What You Can Control

Why your preparation, presence, and passion matter most in auditions.

10:12 – Stay Connected for More Dance Nutrition Tips

Where to find ongoing audition and performance season support.

🥝 Ready to fuel your dance schedule without stress? In this episode, Registered Dietitian Rachel Fine breaks down meal planning for dancers with flexible, sustainable strategies that prioritize energy, balance, and performance.

Learn how to:

✅ Plan meals and snacks without falling into strict food rules

✅ Build a fueling routine that keeps up with your busy rehearsal days

✅ Stock portable, dancer-friendly snacks

📅 Perfect for: dancers, dance parents, and educators looking to reduce the risk of under-fueling and injury.

👉🏼 Read the full blog: https://dancenutrition.com/meal-planning-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 — Why Meal Planning Matters for Dancers

Discover how meal planning can impact your dance performance and debunk common myths around fueling for dancers.

1:00 — The Real Purpose of Meal Planning

Learn why meal planning isn’t about restriction but about preventing fatigue, injury, and burnout.

1:40 — Meal Planning for Eating Disorder Recovery

Understand how meal planning supports rebuilding reliable hunger cues and healthy eating habits during recovery.

2:10 — How to Start Meal Planning as a Dancer

Simple strategies to map out your meals and snacks daily or weekly for better performance and energy.

3:00 — Flexibility Over Strict Meal Plans

Why rigid meal plans don’t work for dancers and how to build a flexible, adaptable fueling routine.

4:45 — The Healthy Dancer Food Flexibility Algorithm

Key factors to consider when choosing foods: intent, preferences, accessibility, and satisfaction.

5:25 — Importance of Food Variety in Meal Planning

How including a wide range of foods helps dancers get balanced nutrients and avoid restrictive eating habits.

6:30 — Staples to Keep in Your Kitchen for Easy Meal Planning

Top go-to foods for dancers: whole grains, fruits, veggies, proteins, and dairy or alternatives.

7:30 — Emergency Snacks Every Dancer Needs

Ideas for packable, non-perishable snacks to maintain energy during busy dance days.

9:00 — Sample Meal Plan Ideas for Dancers

Breakfast, snacks, lunch, dinner, and dessert options that are easy to prep and customize.

11:00 — Meal Prepping Tips for Busy Dancers

How to prep components ahead of time to save energy and stay consistent with fueling.

12:30 — Meal Planning for Busy Schedules and Recovery

Balancing intense dance days or recovery with flexible, consistent fueling strategies.

13:30 — Key Takeaways for Balanced Meal Planning

Aim for 3 meals and 2-3 snacks a day focusing on protein, fats, and carbs with variety.

14:00 — Listening to Your Body and Building a Healthy Dancer Body of Evidence

Use attunement to adjust your meal plan based on hunger, satisfaction, and energy levels.

14:45 — Personalized Nutrition: Avoid Comparing Yourself to Others

Why working with a registered dietitian nutritionist can help tailor your unique fueling plan.

🏫 Living in a dorm without a full kitchen? No problem. In this episode, Registered Dietitian Rachel Fine shares realistic and flexible strategies for dancers navigating college dining halls, dorm rooms, and busy schedules.

Learn how to:

✅ Build balanced meals with limited appliances

✅ Stock a mini fridge with dancer-friendly staples

✅ Dismantle diet culture while staying fueled for training

📅 Perfect for: dancers heading to college or living on campus without access to a full kitchen.

👉🏼 Read the full blog: https://dancenutrition.com/how-to-eat-healthy-college-dorms/

📲 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 College Life and Fueling Challenges for Dancers  

Why college is exciting but also brings unique nutrition challenges for dancers.

0:34 Who This Video Is For (Spoiler: Not Just College Dancers!)  

How younger dancers at summer intensives or trainee programs can also benefit.

1:12 Eating “Healthy” in a Dorm Room: Where to Start  

Why food flexibility is key when you're navigating dorm life and tight resources.

2:25 Using the Food Flexibility Algorithm  

A dancer-friendly approach to choosing meals based on intent and accessibility.

3:38 Gentle Nutrition Without Guilt  

How to prioritize energy, satisfaction, and balance—without obsessing over food.

4:04 Building Balanced Meals in the Cafeteria  

Tips for creating meals with carbs, protein, and fat—even in a basic dorm cafeteria.

5:09 The Role of Produce (and Why Salad Isn't Always Enough)  

When and how to incorporate fruits and veggies in ways that truly support your dancing.

6:06 Advocate for Yourself: Ask for Menus  

Why requesting cafeteria menus ahead of time is a game-changer for planning.

7:00 Sample Menus and Realistic Cafeteria Options  

Dancer-tested sample menus built on real offerings from U.S. college campuses.

7:35 Taking Food To-Go and Planning Ahead  

How to make the most of portable options like granola, nuts, and yogurt parfaits.

8:01 Hidden Fueling Gems at Campus C-Stores  

Snack options from convenience stores that dancers can keep in their bag all day.

8:22 Why You Need 4 Snacks (Not Just 3 Meals)  

A dancer’s daily schedule often demands more than just breakfast, lunch, and dinner.

9:10 Grocery Store Essentials for Dorm Life  

What to grab if you can shop: trail mix, string cheese, hummus packs, and more.

9:35 Dorm-Friendly Cooking Gadgets That Can Help  

Mini fridges, air fryers, rice cookers, and other tools that can boost meal flexibility.

10:25 Free Download + Final Thoughts for Dancer Nutrition in College  

Get a downloadable checklist and explore more dorm fueling support on the blog.

🥗 Wondering if there’s a “best” diet for dancers? 

Dancers often feel pressured to eat “perfectly,” but perfection doesn’t fuel performance— consistency does. In this episode, Rachel breaks down what a healthy diet actually looks like for dancers. You’ll discover 5 nutrition strategies to build a balanced, dancer-friendly diet that supports strength, endurance, and hormonal health.

Learn how to:

✅ Build sustainable meals that fuel energy, focus, and recovery

✅ Incorporate carbs, protein, and fat without fear

✅ Remove rigid food rules and make room for flexibility (and fun!)

📅 Perfect for: dancers struggling with food stress, restrictive eating, or low energy in class.

👉🏼 Read the full blog: https://dancenutrition.com/what-is-the-best-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 – Introduction: The Best “Diet” for Dancers

Why dancers don’t need a restrictive diet, but a flexible fueling approach instead.

1:00 – Why Dancers Crave a Clearcut Diet Plan

The temptation of one-size-fits-all diet plans and why they rarely work.

2:00 – Common Dance Diet Myths Debunked

Why cutting carbs or tracking every calorie can harm dancers’ performance.

3:00 – Risks of Restrictive Eating for Dancers

Energy deficits, injury risk, and the myth that underfueling is “normal.”

4:00 – Popular Dance Diet Trends to Avoid

Low carb, keto, intermittent fasting — why these aren’t made for dancers.

5:00 – Understanding the Compensatory Cycle with Food

Why binge-restrict cycles happen and how biology—not willpower—drives them.

6:00 – What Flexible Fueling Looks Like for Dancers

How consistency and flexibility beat strict diets for sustainable energy.

7:00 – Key Principles of Healthy Eating for Dancers

Nutritional adequacy, meal frequency, and the importance of variety.

8:00 – The Power of Food Flexibility in a Dancer’s Schedule

Adapting meal times and food choices, especially during travel.

9:00 – Self-Assessment: Is Your Eating Supporting Your Performance?

Questions to reflect on hunger, cravings, energy, and food restrictions.

10:00 – When to Seek Help from a Registered Dietitian

How professional guidance can break unhealthy eating patterns.

11:00 – Gentle Nutrition Fundamentals for Dancers

Building balanced plates and choosing carbs that fuel long-term stamina.

12:00 – Avoiding Nutrition Obsession and Perfectionism

Balancing healthy habits without becoming obsessive about food.

13:00 – Summary: Why No One Diet Fits All Dancers

The importance of adequacy, variety, and food flexibility for performance.

14:00 – How to Connect and Learn More

Where to find more resources, including The Healthy Dancer® program and Instagram.

💊 Feeling tired, foggy, or low on energy? In this episode, Registered Dietitian Rachel Fine explores the essential role of vitamin B12 in a dancer’s diet—and whether supplements are truly necessary.

Learn how to:

✅ Spot the signs of a possible B12 deficiency

✅ Understand where B12 comes from in food

✅ Make informed choices about testing and supplementation

📅 Perfect for: dancers following plant-based diets or struggling with low energy and fatigue.

👉🏼 Read the full blog: https://dancenutrition.com/vitamin-b12/

📲 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 – Introduction: Fueling Dance Energy

Why nutrition matters for sustaining energy and performance in dance.

1:49 – Why Vitamin B12 Is Key for Dancers

An overview of B12’s critical role in dancer health and energy.

2:17 – Common Causes of Underfueling in Dancers

Why busy schedules often lead to missing key nutrients like B12.

3:01 – B12’s Role in Energy and Muscle Function

How B12 helps convert food into usable energy and supports muscles.

4:20 – Signs of B12 Deficiency Dancers Should Watch For

Recognizing fatigue and other subtle symptoms of B12 deficiency.

5:04 – B12 Deficiency Risks: Plant-Based & Clean Eating Diets

How diet choices can increase risk of not getting enough B12.

6:41 – The Downside of Restrictive Eating for Nutrient Intake

Why strict “clean eating” can unintentionally limit important nutrients.

7:02 – Food-First Approach: Avoid Self-Diagnosing

Why working with professionals beats guessing your nutrient status.

8:18 – When to Seek Help for B12 and Digestive Issues

The value of medical support for absorption problems and nutrition.

9:16 – Top Animal-Based Sources of Vitamin B12

Foods like poultry, beef, eggs, and dairy rich in B12.

9:37 – Plant-Based Options for Meeting B12 Needs

Fortified foods and nutritional yeast for vegan and vegetarian dancers.

10:15 – B12-Rich Recipes for Dancers

Try these recipes from Rachel’s blog to boost your B12 intake.

10:54 – Join The Healthy Dancer®

How this program helps dancers fuel well and dismantle restrictive diets.