⚡ Confused about carbs and whether dancers should really eat them? In this episode, Registered Dietitian Rachel Fine explains why carbohydrates are essential for energy, recovery, and performance—and how to include them without guilt.

Learn how to:
✅ Replenish muscle glycogen for longer rehearsals and classes
✅ Use complex and simple carbs strategically for sustained energy
✅ Support metabolism and overall performance

📅 Perfect for: dancers, educators, and parents looking to fuel dancers for success.

👉🏼 Read the full blog: https://dancenutrition.com/dancer-diet-carbs/

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🔔 Subscribe on YouTube: Nutrition for Dancers
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Timestamps ⬇️ (Skip to the section you need!)

0:00 – Introduction: Why Carbohydrates Matter

Addressing myths and backlash around carbohydrates in dance culture.

0:08 – About Rachel Fine, RDN

Helping dancers fuel their bodies in a supportive and sustainable way.

0:18 – Dance Performance & Nutrition

A dancer’s performance relies on hard work, motivation, and proper nutrition.

0:42 – Focus on Carbohydrates

Highlighting carbs as a key macronutrient in a dancer’s balanced fuel mix.

1:02 – Disclaimer & Further Resources

This video provides a general overview; detailed info is on the blog.

1:35 – Carb Backlash & Diet Culture

How messages from dance culture encourage dancers to restrict or limit carbs.

2:28 – Clean Eating & Undereating

Obsessing over minimally processed carbs can lead to limiting intake and undereating.

3:20 – Fear of Sugar

Disinformation around sugar can cause dancers to eliminate sweet foods they enjoy.

4:00 – Physiological Consequences

Low carb intake can impair bone health, energy, muscle repair, focus, and nutrient absorption.

5:02 – Recommended Carb Intake

General guidelines: ~55% of calories; up to 65% for intense dance periods.

5:30 – Carb-Rich Food Examples

Grains, breads, wraps, starchy vegetables, and other sources to fuel dancers.

6:01 – Complex vs. Simple Carbs

Fiber influences digestion, sustained energy, and quick energy availability.

7:01 – Timing Simple Carbs

Useful right before dancing, during rehearsals, or for mid-performance energy boosts.

7:38 – Benefits of Complex Carbs

Support digestion, microbiome health, and long-lasting energy throughout the day.

10:00 – Energy Replenishment & Glycogen

Carbs restore energy, maintain glycogen stores, and allow other macronutrients to fulfill their roles.

11:29 – Conclusion: Build a Balanced Fuel Mix

Include carbohydrates in every meal and snack to optimize performance, recovery, and energy.

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.