Protein is essential for rebuilding muscle, supporting bones, and sustaining energy—but dancers often over- or under-prioritize it. Rachel Fine breaks down how much protein dancers need, the difference between animal and plant sources, and strategies for post-class recovery. Learn how to balance protein with carbs and fats for steady energy, optimal performance, and long-term health. She also shares tips for snacks, bars, and plant-based options that fit into a busy dance schedule.

You’ll learn:
✅ How protein supports muscle repair, bone health, hormone production, and satiety
✅ The difference between animal and plant-based protein and how to meet your needs
✅ How to pair protein with carbs and fats to sustain energy
✅ Tips on protein bars and powders for dancers
✅ Signs you might be getting too much—or too little—protein

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

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🔔 Subscribe on YouTube: Nutrition for Dancers

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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 – Protein’s Reputation in Nutrition
Why protein is praised and how it compares to carbs and fat.

0:33 – Today’s Focus: Protein for Dancers
Rachel introduces the series on macronutrients with protein as the spotlight.

1:20 – How Much Protein Do Dancers Need?
Breaking down daily recommendations and why dancers’ needs are higher than the general population.

2:29 – Translating Protein Numbers Into Real Meals
Why tracking grams isn’t necessary—balanced eating works better.

3:16 – Do Dancers Really Get Enough Protein?
Why deficiencies are rare and why over-focusing can cause imbalance.

3:58 – The Many Benefits of Protein
Muscle repair, immunity, bone health, and satiety explained.

4:44 – Amino Acids: Protein’s Building Blocks
The role of essential amino acids and why variety matters.

6:00 – Protein and Energy Levels
Why protein is not the body’s preferred energy source but still supports balance.

7:01 – Pairing Protein With Carbs
How this slows digestion and supports sustained energy for dancers.

8:01 – Animal vs. Plant Proteins
The difference in amino acid profiles and how to make plant-based diets work.

9:50 – Are You Eating Enough (or Too Much) Protein?
Signs of both under- and overconsumption in dancers.

12:09 – When Protein Matters Most
Why recovery meals and snacks after training are key.

13:53 – Can You Overdo Protein?
Kidney stress, hydration, and why balance is more important than excess.

15:25 – Debunking the “Bulking” Myth
Why protein alone doesn’t cause bulking and the importance of overall energy.

16:19 – Protein Supplements: Food First Approach
When shakes and powders can help, risks of overreliance, and choosing safe options.