What snacks are best for injury recovery?

Sustainable Strategies for Injury Prevention

A dancer’s body relies on good nutrition to fuel movement. A well-planned meal plan helps to prevent muscle loss weak bones chronic fatigue and stress-related injuries. Dance nutrition maximizes a dancer’s capabilities both in the studio and on the stage! Pre-class meals should include easily digestible carbs that provide accessible energy for your working muscles. Fruit is an example of a great (and convenient) choice. A dancer’s post-class recovery meal should include a nutrient mix that incorporates a source of muscle-building protein energy-boosting carbs and healing Omega-3 fats. Yogurt parfaits topped with nuts and chia seeds are a delicious option that provide an array of nutrients for muscle recovery.

A Dancer’s Diet: Choose a Non-Restrictive Approach:

Food rules include any authoritarian ban that you or someone else has placed upon a specific type of food food group or eating behavior. Food freedom however allows for the unconditional permission to eat all foods that we enjoy and all foods that make us feel good! When we have a non-restrictive approach to food we shift the focus away from body weight health rules and/or caloric goals. Instead of making food choices based on what’s “good” or “healthy” we learn how to choose foods that satisfy us and enable us to feel good both mentally and physically. This process teaches us how to build trust with ourselves which ultimately sets the stage for confidence both on the stage and off.

Additional resources can be found here:



Registration is open for The Healthy Dancer Summer Intensive: https://dancenutrition.com/healthy-summer-intensives-2021/

The Healthy Dancer’s Survival Guide Ebook: https://gumroad.com/dancenutrition#QHZip

Rachel Fine, founder of To The Pointe Nutrition, is a licensed nutrition expert. As a former dancer turned Registered Dietitian Nutritionist, Rachel intertwines nutrition science with the body’s many capacities to offer a personal understanding into the physical and mental demands of dance. Dancers can rediscover the balance between food for enjoyment and food for performance.

With a Masters degree in Clinical Nutrition & Dietetics from New York University, Rachel completed her Dietetic Residency at NYU Langone Medical Center and at The Mount Sinai Hospital. After receiving licensure and certification, Rachel joined the staff at NYU Langone Medical Center as a Clinical Dietitian and worked as NYU's Clinical Adjunct Co-Instructor for Medical Nutrition Therapy.

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