☀️ Summer intensives can be transformative for dancers, but they can also be overwhelming, competitive, and physically demanding. In this episode, Registered Dietitian Rachel Fine shares what dancers really need to thrive through the summer, from fueling strategies to mental preparation.

Learn how to:

✅ Navigate competitive environments without falling into comparison traps

✅ Avoid burnout, injury, and under-fueling

✅ Build a flexible, satisfying meal and snack routine even in a dorm

✅ Make the most of your intensive or a summer spent at home

📅 Perfect for: dancers attending intensives, parents supporting dancers, and educators preparing students for summer training.

👉 Read the full blog: https://dancenutrition.com/healthy-summer-intensive/

📲 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 to Summer Dance Intensives

Feeling overwhelmed before your first dance intensive? Learn what to expect and how to prepare for success.

1:45 – Why Summer Intensives Are So Challenging

Discover the unique physical and social pressures dancers face during summer intensives and why fueling is crucial.

3:30 – The Importance of Eating Enough

Understand why meeting your energy needs is the top priority, especially in demanding training environments.

5:00 – Sample Meal Ideas for Dancers

Get practical meal and snack suggestions that balance carbs, protein, and fats for sustained energy.

6:00 – Macronutrients Explained: Carbs, Protein, and Fats

Learn how each macronutrient supports your body and performance during intense dance training.

7:20 – Navigating Cafeteria Food Choices

Tips on making balanced meal selections when options seem limited or overwhelming.

7:45 – Optimal Meal Timing for Energy

Why eating every 2-3 hours can keep your energy steady throughout long dance days.

9:00 – Emergency Snack Planning

Must-have portable snacks to keep in your dance bag for quick energy boosts between classes.

11:40 – Flexibility with Food Choices

How to stay flexible and compassionate with your eating to avoid burnout and stress.

13:40 – Avoiding Common Pitfalls: Underfueling and Caffeine Dependence

Recognize and prevent common mistakes that can derail your performance and recovery.

15:15 – Hydration Strategies for Dancers

The importance of consistent hydration and electrolyte balance during intense training.

16:45 – Supporting Your Mindset During Intensives

Mental health tips to manage stress, homesickness, and perfectionism while away from home.

17:50 – Introduction to The Healthy Dancer® Summer Intensive

Learn about Rachel’s virtual 6-week program designed to support dancers’ nutrition and overall health.

18:45 – What You’ll Gain from The Healthy Dancer Intensive

An overview of the expert-led topics and on-demand dance classes included in the program.

19:30 – How to Join and Stay Connected

Steps to join the waitlist, subscribe, and follow for ongoing support and updates.