In this episode, we cover how to fuel your body for the demands of summer intensives. 

Learn how to:

✅ Eat before, during, and after long rehearsal days

✅ Pack energizing snacks that travel well

✅ Stay hydrated and support recovery all summer long

📅 Perfect for: dancers, parents, and teachers prepping for intensives.

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

📲 Follow on Instagram: @ToThePointeNutrition

🔔 Subscribe: Nutrition for Dancers on YouTube

Nutrition is essential for elite dance performance. Rachel Fine is a board-certified dietitian, a specialist in sports nutrition and intuitive eating, and an expert in dancer health and dancer nutrition. 

A note from Rachel: The importance of dance nutrition goes beyond our plate. This is why I created www.DanceNutrition.com and The Healthy Dancer® communities. Dancers, dance educators, and dance parents can utilize these resources to access information and guides about fueling for performance! 

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 | Food for Dancers: Building a Healthy Relationship

Why dance nutrition is about more than performance—it’s about long-term sustainability.

0:24 | Summer Intensives: Why They Matter for Dancers

The investment, career opportunities, and unique challenges of summer dance intensives.

1:01 | Preparing for Success Away from Home

How dancers can build sustainable habits while adjusting to dorm life or travel.

1:13 | Welcome Back: Nutrition for Dancers with Rachel Fine

Rachel returns to YouTube with fresh insights and actionable dancer nutrition tips.

1:53 | Underfueling: A Common Risk for Dancers

Why dancers unintentionally under-eat and how busy schedules suppress hunger cues.

2:32 | Tip #1: Pack Emergency Snacks

Why eating every 2–3 hours with balanced snacks helps dancers stay fueled and injury-free.

3:18 | Snack Ideas for Energy and Recovery

Trail mix, cheese and crackers, chips and dip—easy options that balance carbs, protein, and fat.

4:34 | Tip #2: Build Food Flexibility

How to let go of rigid “clean eating” rules and stay open to all food options in communal dining.

5:26 | Breaking Free from Restrictive Food Rules

Why flexibility and accessibility with food are essential for dancer health and performance.

6:01 | The Food Flexibility Algorithm

A practical tool Rachel created to help dancers navigate food choices with confidence.

6:21 | Tip #3: Easy Breakfast Ideas for Dancers

Why skipping breakfast backfires and how to make convenient, packable morning meals.

7:39 | Quick, Packable Breakfast Options

Smoothies, bars, sandwiches, yogurt, eggs, and avocado toast to start your day strong.

8:49 | Don’t Forget Hydration

How to stay hydrated during intensives with water, fruit, and salty snacks for electrolytes.

9:17 | Planning Ahead for Meals and Snacks

How preparation helps dancers manage busy schedules while staying fueled and energized.

9:37 | Closing Thoughts & Resources

Subscribe for more dancer nutrition tips and grab Rachel’s free resources to support your training.