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dancers, here's what no one told you about nutrition
- Melissa
- Mar 31
- 3 min read
You’ve been taught to eat as little as possible to be as small as possible—not like the strong, graceful, performance athlete you are.
If you’re anything like me, your earliest nutrition education probably came from the studio... and it wasn’t actually about nutrition.
Maybe it was a passing comment about what the "ideal dancer body" should look like. Or a casual suggestion to "just have a salad" before class. Or maybe it wasn’t anything said out loud—but you noticed which dancers got leading roles, and you quietly started to believe that the smaller you were, the more successful you'd be.
The problem is: those messages stick. And they become the foundation for what so many dancers believe about food.
But what if we questioned all of it?
1. you need more food than you think.
Myth: Eat light so you can dance light.
Truth: Under-fueling leads to burnout, low energy, and missed potential.
Restricting food might feel like it gives you more control—until your turns are shaky, your stamina disappears, and you hit that mid-rehearsal wall. Your body isn’t trying to sabotage you. It’s trying to keep up with the energy you’re burning.
Want a better pre-class strategy? Try a banana with peanut butter, a bagel with cream cheese, or a rice bowl with tofu and veggies. Dancers need substance, not just snacks.
2. carbs are your best friend—not your enemy.
Myth: Cutting carbs will help you tone up.
Truth: Carbs = energy, stamina, and focus.
This one runs deep. Dancers are often praised for their "discipline" when they skip bread, pasta, or rice. But here’s the truth: Carbs fuel your muscles.
They help your brain stay sharp during long rehearsals. And they prevent that 3pm crash that makes pirouettes feel impossible.
Granola bars, oatmeal, pretzels, cookies, fruit, crackers, pasta, rice bowls, muffins—these are performance foods. Full stop.
3. protein isn’t the only piece of the puzzle.
Myth: Just add protein powder and you’ll be fine.
Truth: Protein matters, but so does timing, consistency, carbs, and color.
Don’t get me wrong—protein is important for muscle repair and recovery. But if your whole fueling strategy is tossing protein powder into almond milk and calling it a day, you’re missing the bigger picture.
The most powerful meals and snacks are the ones that pair protein + carbs + color.
Think: turkey sandwich with fruit. Smoothie with banana, Greek yogurt, and oats. Stir fry with rice, veggies, and tofu. You need balance—not just one magic macronutrient.
4. your body doesn’t need to shrink to be strong.
Myth: You have to look the part.
Truth: You can’t dance your best if you’re constantly trying to be less.
I recently saw Complexions Contemporary Ballet perform, and I haven’t stopped thinking about it since. Their body diversity, technique, athleticism, and artistry reminded me of something I wish I'd known sooner:
There is space for your body in dance.
At 5'11", I spent years questioning if I was "too much." If I had seen dancers like that when I was younger, I might have believed in myself a whole lot sooner.
So let me tell you what I wish someone had told me: Your body is not the problem. The mold is.
5. food freedom is a skill—just like turnout or pirouettes.
Fueling with balance isn’t automatic. It’s learned. And like any other skill, it takes practice, support, and time.
The good news? You don’t have to figure it out alone. You deserve education that supports you as a whole dancer—not just as a body on stage. Let’s build the foundation together.
need a place to start?
Join the 5-Day Summer Intensive Prep Challenge to fuel through long rehearsal days
Subscribe to The Extra Scoop for weekly meal + snack ideas
Or explore The Dancer’s Edge to learn how to fuel for performance without burnout or restriction
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