Staying power refers to how long your meals keep you feeling satisfied and energized. For dancers, meals with strong staying power help maintain focus, prevent energy crashes, and support recovery between classes and rehearsals. In this video, Rachel Fine explains how to boost the staying power of your meals using protein, fiber, fats, and mindful eating strategies, so you can stay fueled and perform at your best.

You’ll learn:
✅ What staying power means and why it matters for dancers
✅ How protein, fiber, and fats prolong fullness and energy
✅ Simple meal tweaks to increase satiety without restricting food
✅ How to use mindful eating to honor hunger and fullness cues
✅ Examples of foods and combinations that enhance meal staying power

📖 Full blog post here: https://dancenutrition.com/staying-power/

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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 Satisfaction Is the Fourth Macronutrient
Understanding why satisfaction is just as vital as carbs, protein, and fat for dancers.

0:34 – The Challenge of Feeling Satisfied
Why many dancers struggle to build meals that sustain energy and fullness.

0:52 – Meet Rachel Fine, Registered Dietitian Nutritionist
Introducing Rachel and her mission to help dancers fuel confidently and perform their best.

1:14 – What Is “Staying Power”?
How staying power determines how long a meal keeps you satisfied and energized.

1:57 – Low Staying Power Foods Explained
What “air foods” are, why they don’t sustain you, and common examples dancers rely on.

2:52 – How Dieting Leads to Constant Hunger
The connection between low-calorie eating, dissatisfaction, and food obsession.

3:41 – Reframing Low-Calorie Foods
How to include veggies, rice cakes, and other low-calorie options in balanced meals.

4:33 – Rachel’s Personal Experience
A story about restrictive snacking habits and what she learned from them.

5:02 – Tip #1: Prioritize Balance
The dancer’s “fuel mix” of carbs, protein, and fat to promote lasting energy.

5:40 – Tip #2: Add Protein for Staying Power
How to include meats, legumes, nuts, and dairy to feel full longer.

6:07 – Tip #3: Incorporate Fiber Wisely
The role of fiber in digestion, energy stability, and fullness—without overdoing it.

7:28 – Tip #4: Don’t Fear Dietary Fat
How healthy fats regulate fullness hormones and improve meal satisfaction.

8:20 – Tip #5: Swap Portion Control for Mindful Eating
How tuning into hunger and fullness cues helps dancers build trust with food.

9:38 – Examples of High Staying Power Meals & Snacks
Practical pairings—like veggies with hummus, rice with beans, and yogurt with nuts.

10:31 – Final Thoughts & Key Takeaways
How to use satisfaction as a guide for fueling your best as a dancer.