Muscle cramps can stop a dancer mid-performance, leaving you frustrated and in pain. While training, rest, and recovery play huge roles, many dancers wonder: can nutrition help prevent muscle cramping? In this episode, Rachel Fine dives into the science (and myths) behind nutrition for muscle health and offers practical strategies dancers can use to manage cramping on and off stage.

You’ll learn:

✅ Why dancers are prone to muscle cramps during training and performance
✅ The truth about nutrient deficiencies and their role in cramping
✅ Whether tart cherry juice, coconut water, or supplements actually help
✅ How hydration and electrolytes support muscle function
✅ Key foods that provide potassium, magnesium, calcium, and omega-3s
✅ Non-nutrition strategies from footwear to stress management that make a difference

📅 Perfect for: dancers experiencing frequent cramping, parents helping their dancer navigate intense training schedules, and educators looking to support students through performance season.

📖 Read the full blog: http://dancenutrition.com/muscle-cramping/

📲 Follow on Instagram: @ToThePointeNutrition

🔔 Subscribe on YouTube: Nutrition for Dancers

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

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 – Can Food Help with Muscle Cramping?
Introducing today’s topic: exploring the relationship between nutrition and muscle cramps in dancers.

0:27 – About Rachel Fine, RDN
Supporting dancers in connecting food choices with performance and well-being.

0:38 – Why Muscle Cramping Matters
The discomfort and disruption cramps cause during class or performance.

1:01 – Beyond Food: Other Key Factors
Training, rest, recovery, and warm-ups as first-line supports.

1:16 – Why Do Muscles Cramp?
Explaining muscle contractions, lactic acid buildup, and overuse.

2:00 – The Role of Overtraining
How repetitive movement and lack of rest increase cramp risk.

2:15 – Nutrient Deficiencies and Electrolytes
Potassium, calcium, and magnesium in muscle function.

2:43 – Diet Culture and Quick Fixes
Supplements, “clean eating,” and the search for simple solutions.

3:08 – What the Research Says
Lack of strong evidence linking specific nutrients or foods to cramp prevention.

3:26 – Tart Cherry Juice & Other Remedies
Mixed evidence and ongoing research on anti-inflammatory foods.

4:00 – Balancing Research with Lived Experience
Why individual approaches differ and the importance of professional support.

4:51 – Food-First Approach
Including potassium-rich foods, hydration, and topical aids like arnica.

5:13 – The Role of Hydration & Electrolytes
Water, coconut water, salty foods, and replenishing losses during intense training.

5:53 – Variety for Nutrient Coverage
Potassium, magnesium, sodium, calcium, vitamin D, and omega-3s for muscle health.

7:11 – Beyond Food: Lifestyle and Recovery
Footwear, surfaces, stress, self-massage, stretching, and professional guidance.