Ballet Science

Ballet Science Caroline Simpkins, PhD
Helping dancers train smarter through science.
🩰 Former Professional Ballerina
🎓 PhD in Biomechanics
🎙 Ballet Science Podcast

08/22/2026

Master your recovery nutrition for dancers to stay energized for your next studio session. Learn exactly how to fuel your body after class to repair muscles and sustain performance levels. We break down the best post-dance meal options so you stop guessing what to eat. Proper fueling makes the difference in your longevity and endurance as a dancer.

Subscribe for more tips on fueling for dance success!

Full interview with Rachel Fine, RDN, available on the Ballet Science YouTube Channel.

08/22/2026

Are you fueling your body correctly for dance performance?

Proper nutrition for dancers is essential to sustain energy, prevent fatigue, and keep you dancing at your best. This video breaks down the specific signs of underfueling and how to build a simple dancer meal plan that keeps you warm and energized.

Watch to learn how to spot the red flags of poor nutrition and start fueling your body the right way today.

Full conversation with Rachel Fine, RDN, available on the Ballet Science YouTube Channel!

You don’t have to be intentionally dieting to be under-fueled. 🩰In fact, one of the biggest challenges dancers face is u...
08/22/2026

You don’t have to be intentionally dieting to be under-fueled. 🩰

In fact, one of the biggest challenges dancers face is unintentional under-fueling… simply not getting enough food consistently because dance days are busy, unpredictable, and physically demanding.

In my conversation with registered dietitian nutritionist and former professional dancer Rachel Fine, RDN, (Rachel Fine RD | Nutritionist for Dancers) we talked about practical ways dancers can better fuel their training:

🍎 Fuel proactively
🎒 Plan ahead and pack snacks
🥪 Eat enough and eat consistently
🍞 Don’t fear carbohydrates
💧 Pay attention to hydration and recovery
🚩 Recognize the signs of under-fueling

And these tips aren’t just for professional dancers. They’re relevant for students, parents, teachers, and adult recreational dancers, too.

Rachel shares so many practical examples in the full episode, including what to eat before and after class, how to fuel during long rehearsals, and how to spot misleading nutrition advice on social media.

🎧 Listen to/watch the full conversation with Rachel Fine on the Ballet Science Podcast …YouTube, Spotify & Apple Podcasts.

Save this post for your next dance day and share it with a dancer who needs to hear it! 🩰

08/22/2026

Stop guessing your ballet hydration needs by checking this one simple physical indicator.

Learn how to adjust your fluid intake based on your specific training intensity and sweat rate. Whether you are in rehearsals or a performance, understanding your body's signals helps you maintain peak energy levels.

Follow Ballet Science for more practical tips on dancer health and training.

Full conversation with Rachel Fine, RDN, on the Ballet Science YouTube Channel!

08/22/2026

Are low energy levels ruining your dance performance? Learn why carbs are non-negotiable for dancers.

Many dancers struggle with brain fog and fatigue because they fear carbohydrates. This breakdown with Rachel Fine, RDN, explains how fueling properly prevents energy crashes and helps you maintain focus during long rehearsals. If you want to keep your technique sharp and your stamina high, understanding your fuel intake is essential.

Subscribe for more practical nutrition tips to support your dance training.

Full interview available on the Ballet Science YouTube Channel! Link is below in the comments.

Ballet Term of the Week 🩰Penché - from French, meaning “leaning.”In ballet, penché describes a movement or position in w...
08/21/2026

Ballet Term of the Week 🩰
Penché - from French, meaning “leaning.”

In ballet, penché describes a movement or position in which the body leans or tilts, creating a relationship between the torso and the working leg. It can be performed with the working leg devant or derrière, depending on the movement.

Penché may look like it’s all about getting the leg higher, but it’s really about whole-body control. From a biomechanics perspective, changing the position of the torso and working leg shifts the body’s center of mass, requiring the dancer to continuously adjust their balance and alignment.

The goal isn’t simply to lean farther or lift the leg higher. It’s about controlling the relationship between the upper and lower body.

Save this for class and follow Caroline Simpkins, PhD | Ballet Science for more technique + science!

08/20/2026

Three simple ways dancers can improve their fueling… according to registered dietitian and former professional dancer Rachel Fine, RDN (Rachel Fine RD | Nutritionist for Dancers).

1️⃣ **Fuel proactively.** Dance days can be unpredictable, so plan ahead and pack snacks when you can.

2️⃣ **Eat enough and eat consistently.** Don’t wait until you’re starving to fuel your body.

3️⃣ **Don’t fear carbohydrates.** Add carbs to your meals and snacks… they’re an important source of fuel for dancers.

These may sound simple, but they can make a big difference in supporting your training, performance, and recovery.

🎧 Hear the full conversation with Rachel Fine on the Ballet Science Podcast, available now on YouTube, Spotify, and Apple Podcasts.

What helps dancers thrive in demanding training environments? 🩰A new study of 158 full-time Australian dance students ex...
08/19/2026

What helps dancers thrive in demanding training environments? 🩰

A new study of 158 full-time Australian dance students examined how resilient coping, mental toughness, and peer motivational climate relate to dancers’ subjective wellbeing.

The researchers found:
✨ Resilient coping and mental toughness were positively associated with wellbeing.

✨ A task-involving peer climate (one that emphasizes learning, effort, and improvement) was also associated with wellbeing, although the relationship was small.

✨ Interestingly, peer climate did not explain the relationship between resilient coping/mental toughness and wellbeing. This suggests that these individual psychological resources may play an important role in dancers’ wellbeing independently of their peer environment.

The findings highlight an important point: supporting dancers’ wellbeing may require more than simply changing the training environment. Helping dancers develop psychological skills and internal resources may also be an important part of the equation.

And of course, this doesn’t mean the environment doesn’t matter. Supportive teachers, peers, and training cultures still have an important role to play… especially in an environment that can be highly competitive and demanding.

📚 Want to read the full study? The link is in the comments below!

08/19/2026

Rachel Fine, RDN, joins the Ballet Science Podcast to discuss the warning signs and red flags that may indicate a dancer is under-fueling.

🎧 Watch or listen to the full interview now on the Ballet Science Podcast... available on YouTube, Spotify, and Apple Podcasts.

NEW PODCAST EPISODE! What should dancers eat before ballet class? How much should they be eating? What about carbohydrat...
08/18/2026

NEW PODCAST EPISODE! What should dancers eat before ballet class? How much should they be eating? What about carbohydrates, hydration, recovery, and snacks during long rehearsals?

In this episode of the Ballet Science Podcast, I’m joined by Rachel Fine, RDN,(To The Pointe Nutrition) a registered dietitian nutritionist, former professional dancer, and founder of The Healthy Dancer®. Rachel shares practical, evidence-based advice to help dancers properly fuel their training while avoiding restrictive food rules and nutrition misinformation.

Whether you are a young dancer, parent, teacher, professional, or adult recreational dancer, this episode is packed with practical strategies you can put into action.

Watch or listen now on Spotify, Apple Podcasts, and YouTube! Links are below in the comments.

Photo provided courtesy of Rachel Fine

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