Dancers are both artists and athletes, which means staying energized isn’t just about what you eat—it’s also about how you fuel throughout the day. In this episode, Rachel Fine shares five essential strategies to help dancers maintain consistent energy, avoid mid-class crashes, and perform at their best. From carbohydrates and meal timing to hydration and caffeine, you’ll learn how to fuel smart without falling into extremes.

You’ll learn:

✅ Why carbs are your most important functional fuel

✅ How protein, fats, and fiber help balance energy levels

✅ The best way to time meals and snacks around training

✅ Simple hydration strategies every dancer can use

✅ When caffeine helps—and when it hurts

✅ How food flexibility can reduce stress while supporting energy

📅 Perfect for: dancers who feel drained mid-class, struggle with long rehearsal days, or want practical fueling strategies to support endurance, recovery, and performance.

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Timestamps ⬇️ (Skip to the section you need!)

0:00 – Why Eat During a Performance?
The purpose of mid-performance snacks for dancers.

0:35 – Introducing Today’s Topic
How fueling impacts performance outcomes.

1:00 – Why Dancers Ask About Mid-Performance Snacks
Answering a common question from the community.

1:20 – What Counts as a Performance?
Stage, rehearsals, classes—all require energy support.

1:47 – The Role of Periodization
Using pre-, mid-, and post-performance fueling strategies.

2:52 – Pre-Performance Nutrition Factors
Individual tolerance, timing, and digestion needs.

3:32 – Mid-Performance Snack Scenarios
Quick breaks, intermissions, and energy dips.

3:51 – The Science of a Mid-Dance Snack
How glycogen supports performance.

4:49 – Glycogen Depletion in Dancers
Why energy runs low after 90+ minutes.

6:10 – How the Body Uses Carbohydrates
Muscle glycogen vs. blood glucose.

7:14 – Why Balance Looks Different Mid-Performance
Carbs as the priority over protein and fat.

8:18 – Easily Digestible Snacks for Dancers
Why low-fiber foods work best during activity.

9:39 – Convenience and Packable Options
Processed and packaged foods as helpful tools.

10:46 – Hydration and Electrolyte Support
Sports drinks, coconut water, and salty snacks.

12:11 – Recap and Final Thoughts
Carbohydrate focus, hydration, and checking overall intake.

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.