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Dance is a beautiful and demanding art form, requiring physical endurance, mental focus, and artistic expression. Yet, most dance education focuses solely on perfecting technique and artistry, leaving out critical lessons on how to care for the body. As someone who started dancing at age 4, began pre-professional training at 14, and has danced professionally since 2011, I’ve seen firsthand how the lack of nutrition education in the dance world takes a toll—and how much better it could be if we prioritized dance nutrition earlier.
a personal story: when fuel fell short
As a teenager, my typical day started with a 3-mile run before school at 8 a.m., followed by 3 hours of intense ballet technique classes and rehearsals in the evening. Between school and ballet, I’d grab a few animal crackers and maybe half a banana, thinking it was enough to sustain me. It wasn’t. I felt sluggish, my recovery was slow—if not nonexistent—and I didn’t understand why. Years later, after experiencing injuries and delving into the science of nutrition, I realized how under-fueling was holding me back both physically and mentally.
My experience isn’t unique. Many dancers grow up without proper guidance on how to fuel their bodies or care for themselves holistically. Unfortunately, by the time dancers learn this vital information, they’ve already developed habits that can be difficult to break.
the education gap in health + nutrition
The general education system often fails to provide sufficient knowledge about health and nutrition, and dance education reflects this gap. While 99% of public schools offer some form of nutritional education, the curriculum is often shallow. Meanwhile, schools often prioritize less expensive, lower-nutrient foods to meet budget constraints (Heflin; NCES; Gaddis).
For dancers, this lack of education has significant consequences. Poor nutrition leads to increased fatigue, decreased stamina, slower recovery, higher injury risk, and reduced overall performance. Conversely, adequate performance nutrition can combat these issues, boosting stamina, reducing injury risk, speeding recovery, and enhancing mental clarity. Without access to this knowledge, young dancers are left to navigate their health through trial and error, often relying on advice from peers or teachers who lack nutrition expertise.
why anatomy matters too
Alongside nutrition, understanding basic anatomy can transform a dancer’s training. Learning about alignment and the musculoskeletal system helps students avoid common mistakes like forcing turnout or overextending joints. By understanding the “why” behind their movements, dancers can develop safer, more efficient techniques and a deeper respect for their bodies.
research highlights: bridging the gap between science and lived experience
A recent critique in dance medicine and science highlights the need to move beyond traditional, quantitative research. While objective studies provide value, they often overlook the lived, embodied experience of dancers. Programs like Dance for Health (DfH), including Dance for Parkinson’s, show how qualitative, person-centered, and arts-based approaches can uncover deeper insights into dance’s holistic benefits (Petts).
The study advocates for multidisciplinary collaboration and artistic outputs like live performances, film, and poetry to disseminate findings. For young dancers, embracing methods that honor individual differences and embodied knowledge can make dance education more inclusive and meaningful.
Dancers being hands-on learners!? 🤯
nutrition education for young dancers: a proven intervention
A study evaluated a nutrition education program during summer intensives for adolescent ballet dancers aged 13 to 18. The program featured a DVD-based lecture series (three 30-minute classes) covering sports nutrition principles and the Female Athlete Triad. Participants showed increased nutrition knowledge, improved self-efficacy, and greater awareness of their susceptibility to the Female Athlete Triad. Dietary behaviors also improved (Doyle-Lucas).
This underscores the importance of structured nutrition education in dancers’ training regimens. Programs like these not only enhance health and performance but also help prevent long-term health issues. Future initiatives could expand by involving directors, instructors, and families, and incorporating interactive activities like cooking classes and grocery store outings.
what dance studios can do
Dance studios have a unique opportunity to bridge the gap by integrating nutrition education into their curriculum. Here are a few ideas:
Nutrition Workshops: Offer courses on building balanced meals, understanding macronutrients, and fueling for performance.
Anatomy Classes: Teach the basics of musculoskeletal anatomy to help students grasp the mechanics of movement.
Injury Prevention Education: Provide guidance on how to care for injuries, from rest strategies to when they should seek professional help.
These sessions don’t need to take away from dance training; they can be integrated as occasional workshops, part of a broader curriculum, and/or having a licensed dance medicine professional on staff. By equipping students with this knowledge early, studios can foster healthier, more informed dancers who are better prepared for the physical demands of their art form - whether they become a professional dancer or not!
a collaborative effort
Creating an empowered generation of dancers requires collaboration among studios, schools, parents, and students. Parents can reinforce empowering nutrition habits at home, while educators provide structured guidance in the studio. When dancers understand how to fuel their bodies and protect their health, they become active participants in their well-being—a win for everyone involved.
in conclusion
Our current systems may not provide comprehensive health and nutrition education, but dance studios can fill this critical gap. By teaching young dancers how to fuel their bodies and care for themselves, we not only improve their performance but also set them up for lifelong health and success.
Looking back, I wish I’d had access to this kind of knowledge earlier in my training. Let’s ensure the next generation doesn’t have to wish the same.
Ready to empower your dancers? Book a Dance Nutrition Workshop today and help them fuel their passion for dance!
References
Doyle-Lucas, A., Davy, B.M. Development and Evaluation of an Educational Intervention Program for Pre-professional Adolescent Ballet Dancers. Journal of Dance Medicine & Science. (2011)15:2, 65-75.
Gaddis, J.E. The Labor of Lunch: Why we need real food and real jobs in American public schools. (2019). University of California Press: Oakland, CA.
Heflin, C. Self-Care and the Healthy Diet: Who's Responsible for Teaching it? Dance Plug. 22 Nov 2021. https://www.danceplug.com/article/self-care-and-the-healthy-diet-whos-responsible-for-teaching-it
National Center for Education Statistics (NCES). Nutrition Education in Public Elementary and Secondary Schools. https://nces.ed.gov/surveys/frss/publications/96852/
Petts, L., McGill, A. Disrupting the Obligation of Objective Knowledge in Dance Science Research. Journal of Dance Medicine & Science. (2024)28:3,196-208.
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