protein: a dancer's reality check

What Dancers Need to Know About Getting “Enough” Without Overdoing It

Protein has taken center stage in a lot of dancers’ (+ honestly everyone's) conversations lately—and for good reason. It supports muscle repair, helps with recovery, and plays an important role in energy regulation and long-term strength.

But if you’ve found yourself constantly worrying about getting enough protein or loading up on bars, powders, and “high-protein” everything… you’re not alone.

Here’s the thing: you do need protein—but more isn’t always better.

And for dancers, there’s a real risk that over-prioritizing protein might be crowding out other nutrients your body actually needs to feel energized and perform at your best.

let's talk numbers (briefly)

The RDA (recommended daily allowance) for protein is about 0.8–1.0g per kilogram of body weight—but that’s the minimum needed to prevent sedentary individuals from displaying symptoms of protein deficiency.

For dancers and other active folks, most research recommends 1.6–2.2g/kg/day (or about 0.7–1g per pound of body weight). This supports muscle recovery, immune health, stable energy, and so much more.

For example, a dancer weighing 130 lbs (59 kg) might aim for roughly 95–130g of protein/day, ideally spread throughout meals and snacks. (And remember, I find it challenging to get 100g daily!)

Here’s where things get interesting…

what the research says about more

Some recent studies have looked at protein intakes as high as 3.4g/kg/day, especially among athletes doing resistance training (Antonio). And guess what?

➡️ They didn’t find any additional benefit in muscle gain or fat loss compared to intakes around 2.1g/kg/day.

What this means:

There’s a point of diminishing returns.

Going higher than ~2.1g/kg isn’t likely to help you build more muscle or recover faster—but it may displace carbohydrates, fats, fiber, or other nutrients that dancers desperately need for energy, focus, overall performance, and more.

more isn't always better: 3 reasons to rethink the 'more protein' mindset

You still need carbs.

Carbs are your primary fuel source. If protein is crowding them out, you’re more likely to experience fatigue, sluggish recovery, and even muscle breakdown over time.

You still need fat.

Especially for dancers in demanding training seasons, dietary fat supports hormone health, brain function, joint integrity, and more. Cutting it short in the name of more protein? Not the move.

You still need space to eat enough overall.

Obsessing over hitting a specific number can backfire. For many dancers, over-focusing on protein ends up with reduced overall food intake, leading to under-fueling across the board.

✅ takeaways that actually support dancers

• Aim for 1.6–2.2g/kg/day (or ~0.7–1g/lb) depending on what your day entails—and spread it throughout the day.

• 30–40g per meal and 15–20g per snack is a solid structure for most dancers.

• Don’t stress over exact numbers—focus on consistent, balanced meals.

• Whole foods first, supplements if needed.

• Protein alone won’t help—you also need carbs, color, and consistency.

final thoughts

Protein is powerful—but it’s not everything.

You don’t need to max out your intake to build strength, prevent injury, or become a more capable dancer. What you need is a fueling plan that fits your body, your schedule, and your season—not one that overwhelms your plate or your brain.

✨ Ready to stop guessing and start fueling with confidence?

Check out The Dancer’s Edge or browse my blog posts about protein for more performance-focused nutrition strategies.

A balanced meal for dancers includes protein, carbs, fats, fiber, and more.

resources

Antonio, J., Ellerbroek, A., Silver, T., Orris, S., Scheiner, M., Gonzalez, A., & Peacock, C. A. (2015). A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women--a follow-up investigation. Journal of the International Society of Sports Nutrition, 12, 39.

Haghighat, N., Ashtary-Larky, D., Bagheri, R., Mahmoodi, M., Rajaei, M., Alipour, M., Kooti, W., Aghamohammdi, V., & Wong, A. (2020). The effect of 12 weeks of euenergetic high-protein diet in regulating appetite and body composition of women with normal-weight obesity: a randomised controlled trial. The British journal of nutrition, 124(10), 1044–1051. https://doi.org/10.1017/S0007114520002019

Sims, S. T., Kerksick, C. M., Smith-Ryan, A. E., Janse de Jonge, X. A. K., Hirsch, K. R., Arent, S. M., … Antonio, J. (2023). International society of sports nutrition position stand: nutritional concerns of the female athlete. Journal of the International Society of Sports Nutrition, 20(1). https://doi.org/10.1080/15502783.2023.2204066

Strasser, B., Pesta, D., Rittweger, J., Burtscher, J., & Burtscher, M. (2021). Nutrition for Older Athletes: Focus on Sex-Differences. Nutrients, 13(5), 1409. https://doi.org/10.3390/nu13051409

Wilkinson, D.J., Bukhari, S.S.I., Phillips, B.E., Limb, M.C., et al. (2018). Effects of leucine-enriched essential amino acid and whey protein bolus dosing upon skeletal muscle protein synthesis at rest and after exercise in older women. Clinical Nutrition, 37(6), 2011-2021. https://doi.org/10.1016/j.clnu.2017.09.008.