⚠️ Audition season is here! In this episode, Registered Dietitian Rachel Fine shares how dancers can fuel for auditions without falling into restrictive habits or diet culture traps. Learn practical strategies to optimize energy, focus, and recovery before and during your audition.

Learn how to:

✅ Build a pre-audition meal and snack plan that works for you

✅ Prioritize carbs, protein, fats, and hydration for peak performance

✅ Navigate nerves, travel, and timing challenges

✅ Choose portable, easy-to-digest options during auditions

✅ Identify diet culture traps and work with food flexibly

📅 Perfect for: dancers, educators, and parents supporting dancers through audition season.

👉🏼 Read the full blog: https://dancenutrition.com/how-to-eat-for-dance-auditions/

Timestamps ⬇️ (Skip to the section you need!)

0:00 – Introduction: What to Eat on Audition Day

Setting the stage for sustainable habits and performance support.

0:08 – Meet Rachel Fine, RDN

Guiding dancers on nutrition and mindset for auditions.

0:24 – Audition Stress Realities

Understanding nerves, anxiety, and pre-audition jitters.

0:34 – Redefining Success

Focusing on personal growth and showing up, not just the outcome.

1:59 – Mindset Shifts

How to manage comparison and overwhelm during auditions.

3:16 – Toolbox of Pre-Audition Activities

Personalized strategies to manage stress and anxiety.

3:39 – Music for Dopamine Boost

Creating energizing and calming playlists to regulate mood.

4:25 – Flexible Routine

Building comfort through adaptable morning routines before auditions.

5:20 – Visualization Techniques

Mentally rehearsing the audition to reduce anxiety.

6:13 – Pre-Performance Nutrition

Importance of fueling your body with energy for the audition.

7:00 – Carbohydrates for Energy

Complex carbs for sustained energy; simple carbs for immediate fuel.

9:14 – Recovery Nutrition

Optimal post-audition nutrition for glycogen replenishment and muscle synthesis.

10:20 – Protein Considerations

Animal vs. plant-based options and supporting recovery.

13:28 – Fat in Nutrition

Incorporating unsaturated fats for recovery and inflammation support.

15:27 – Planning Ahead

Pack emergency snacks, strategize meal timing, and prioritize recovery.

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.