For dancers, weight gain can be a sensitive topic—but it’s sometimes necessary for stronger performance, injury prevention, and overall health. In this episode, Rachel Fine breaks down how to gain weight safely and sustainably, without guilt or fear.

You’ll learn:

✅ How to identify if weight gain is needed beyond unreliable tools like BMI

✅ Why RED-S (Relative Energy Deficiency in Sport) matters for dancers

✅ How to plan and structure frequent meals and snacks

✅ Which energy- and nutrient-dense foods maximize gains (think quinoa, avocado, yogurt, nuts & seeds)

✅ Simple strategies to boost calories without stress, like adding oils, nuts, or dense cereals

✅ How to integrate weight gain into a busy dance schedule

📅 Perfect for: dancers recovering from restrictive eating, looking to improve performance, or aiming for healthier energy levels.

📖 Read the full blog: https://dancenutrition.com/weight-gain-dancers/

📲 Follow on Instagram: @ToThePointeNutrition

🔔 Subscribe on YouTube: Nutrition for Dancers

🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast

Timestamps ⬇️ (Skip to the section you need!)

0:00 – Introduction: Why Gaining Weight Matters
Rachel introduces the importance of healthy weight gain for dancers’ short- and long-term success.

0:34 – Who Needs to Gain Weight?
Explaining the sources of recommendations: clinicians, family, friends, or dance teachers.

1:23 – The Need for a Healthy Weight
Why maintaining a supportive weight is critical for physical and mental health.

2:31 – Set Point Range and RED-S
Discussion of happy weight, hormonal balance, and preventing relative energy deficiency in sport.

3:33 – Working with Medical Professionals
The importance of interdisciplinary support from doctors and dietitians.

4:10 – Identifying the Need for Weight Gain
Using growth trends, bone mass, injury recovery, and performance markers.

5:07 – Planning Ahead for Effective Weight Gain
The role of proactive fueling in The Healthy Dancer® framework.

5:45 – Overcoming Obstacles to Fueling
Time constraints, mindset, and busy schedules can lead to under-eating.

6:04 – Frequency of Meals and Snacks
Eating every 2–3 hours (or every 2 hours for younger dancers) to support growth and weight gain.

6:49 – Energy-Dense, Low-Volume Foods
Choosing foods like wraps or sandwiches instead of low-calorie, high-volume options like salads.

7:34 – Raising Awareness of Fullness Cues
Adapting to new fullness levels after history of restricted eating.

8:32 – Nighttime Snacks for Weight Restoration
The benefits of energy-dense snacks after dinner to meet caloric needs.

9:22 – Optimizing Ingredients for Calories
Adding avocado, potatoes, nuts, seeds, full-fat dairy, whole eggs, beans, bagels, and olive oil.

10:19 – Avoid Diet or “Light” Foods
Why low-calorie, diet-labeled foods hinder effective weight gain.

10:54 – Additional Tips and Resources
Encouragement to explore more strategies on Rachel’s blog for healthy weight gain.

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.