Snacking is more than just curbing hunger—it’s about fueling your body for optimal energy, focus, and recovery. For dancers, long rehearsals and back-to-back classes make strategic snacks essential. In this video, Rachel Fine shares a comprehensive guide to snacking for dancers, including timing, balance, and functional options that keep you energized throughout the day. Learn how to choose snacks that support performance while building a positive relationship with food.

You’ll learn:
✅ Why snacking is essential for energy, recovery, and focus
✅ How to build balanced snacks with carbohydrates, protein, and healthy fats
✅ Timing strategies for pre- and post-dance fueling
✅ Functional snack options for quick energy during long rehearsals
✅ Tips for honoring hunger cues and body attunement while snacking

📖 Full blog post here: https://dancenutrition.com/healthy-snacks-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 – Why Snacks Matter for Dancers
How your snack game can be the missing link to better energy and performance.

0:37 – Meet Rachel Fine, Registered Dietitian Nutritionist
Introducing Rachel and her mission to help dancers fuel for strength and longevity.

0:56 – Why Dancers Struggle to Snack
Unpacking the stigma around snacking and misconceptions about “grazing.”

1:32 – Redefining What a Snack Really Is
How strategic snacking fuels performance and builds a balanced fueling plan.

2:01 – When and How Often to Snack
Why one to five snacks may be necessary depending on rehearsal and performance schedules.

2:47 – The Role of Snacks in Long Dance Days
How snacks fill the gap between meals when full meals aren’t practical.

3:00 – Building an Optimal Snack Plan
Considering timing, convenience, and balance to meet your energy needs.

3:38 – Understanding Dance as Interval Training
How the start-stop nature of dancing impacts your snack choices and energy needs.

4:13 – The Balanced Snack Framework
Start with carbohydrates, then add protein and fat for long-lasting energy.

4:40 – Dancer-Approved Snack Examples
From yogurt and nut butter to chickpeas and chia, Rachel shares quick snack ideas.

5:28 – Timing Snacks Around Dance Classes
When to snack before, during, and after dancing to maintain energy and prevent fatigue.

6:54 – Smart Pre-Dance Snack Choices
Easy-to-digest carbs and protein pairings that won’t cause digestive discomfort.

8:03 – Post-Performance Recovery Snacks
Ideas like chocolate milk, yogurt, and crackers that replenish energy and support recovery.

9:18 – How to Customize Your Snack Routine
Tips for adapting your snacks to your schedule, appetite, and training intensity.

10:51 – Final Recap and Free Snack Resources
Rachel summarizes the keys to balanced snacking and shares free guides and recipes for dancers.