FUELING
PERFORMANCE

Nutrition for dancers, circus artists, and athletes

Hi, I'm Jill

Sports Performance Dietitian

Jill McNutt is a Registered Dietitian Nutritionist (RDN) who works with dancers, circus artists, and performance-driven athletes.

She helps performers and athletes fuel demanding training and schedules with practical, science-backed nutrition strategies that support energy, recovery, and consistency.

With a background as a professional dancer and circus artist, Jill brings both lived experience and evidence-based nutrition to every athlete she works with.

Credentials

Registered Dietitian Nutritionist (RDN)
Master of Science in Nutritional Sciences
1,200-hour Dietetic Internship
Former professional dancer and circus artist
Experience in collegiate sports nutrition and private practice

Services

1:1 Nutrition
Counseling

Personalized, one-on-one nutrition support designed around your schedule and goals. Sessions focus on practical fueling strategies, recovery, and building consistency with food — without rigid rules or one-size-fits-all plans.

Free Discovery Call

Presentations & Workshops

Group nutrition presentations tailored to your team, studio, or organization. Topics can range from performance fueling to Q&A-style discussions, informal workshops, or interactive sessions based on your needs and audience.

More Info

Media &
Consulting

Nutrition consulting for media, brands, and organizations seeking credible, evidence-based insight. Services may include expert commentary, freelance writing, content development, and collaboration on performance-focused nutrition initiatives.

More Info

Fiber is having a moment and I’m all about it 🥝

Quick PSA for my performers and athletes:
We LOVE fiber but avoid high fiber foods right before training (fiber + training = upset tummy) 😵‍💫

Other things:
- Increase fiber SLOWLY to reduce gas and bloating
- Stay hydrated with water when increasing fiber

What’s your favorite way to get fiber in? 👇

Source: PMID 38011755

#fiberfacts #fiberforhealth #nutritionforathletes #aerialnutrition #circusnutrition

More down here! 👇

The more I dig into the 2025–2030 dietary guidelines, the more thoughts I have. I can never fit everything into a short video, so this is just some of what’s been on my mind.

What I want to ask you is this: did the last version of the dietary guidelines actually change how you made your nutrition choices? Probably not. And you don’t need to let these guidelines impact you either.

Nutrition is individualized, and a set of broad guidelines will never replace personalized nutrition guidance. Their purpose is to guide public health, which is why it’s concerning when they’re confusing or misleading.

Update: Since filming this video, I learned there’s a longer version called The Scientific Foundation for the Dietary Guidelines for Americans. That alone is part of the problem as it’s not being promoted. The full version is hard to find. It took me about 10 minutes.

Shouldn’t government nutrition guidance be easy to find, easy to understand, and improve health literacy?

Curious to hear your thoughts! 💬
#dietaryguidelines #2025dietaryguidelines

Allow me to reintroduce myself…. Jill McNutt, MS, RDN 🥳

I’m can officially call myself registered dietitian nutritionist (psst if you don’t know what that is, it’s the highest degree you can hold in nutrition)!

This journey took 2 years of pre-reqs (from my bedroom during covid), 2.5 years combined DPD and Masters in Nutrition Science, a 1,200 hour unpaid internship, and a board exam! 😮‍💨

I *almost* didn’t pursued this career because I was so intimidated by science. As a professional dancer and circus performer, traditional school courses just weren’t my thing. ❌

But if you have a dream and the drive to do it, you better GO FOR IT because life is too short to wonder ‘what if.’

This marks the beginning of a bright, new chapter. ✨✨✨

Stay tuned… I’ll be announcing ways you can work with me in the new year 👀

#registereddietitian #dietitian #rd2b

Anyone else planning to spend the weekend living vicariously through dietitians posting from FNCE on Instagram? 👀

@eatrightpro #dietitian #FNCE #dieteticintern #nutritionstudent #nutrition #RD #FNCE #FNCE205 #rd2b #DietitiansOfInstagram

I opened the cast fridge to put away my lunch… and BAM. A bottle of raw milk staring me in the face 😅

Apparently, people claim that raw milk will “boost digestion and immunity.”

But pasteurization exists for a reason. It’s a process that heats milk to a safe temp, then cools it quickly to kill off harmful bacteria and viruses.

Before pasteurization? About 1 in 4 foodborne illness outbreaks were linked to milk. Now it’s less than 1%. (Source: Virginia Department of Health)

Raw milk fans love to claim it’s better for your gut or bones… but there’s no strong evidence showing it’s more effective than pasteurized milk. And drinking raw milk comes with risks! Just this week, Florida reported 21 cases of Campylobacter and E. coli linked to raw milk.

As performers & athletes, we need to take care of our bodies. That means fueling with food that supports us—not risking our health for the latest wellness trend.

If you’re curious, the FDA has a solid breakdown of the facts: 🔗 https://www.fda.gov/food/resources-you-food/raw-milk

#circusnutrition #aerialistnutrition #dancernutrition #nutritionforathletes #rawmilk #foodsafety #aerialistdietitian #sportsnutrition

Long training sessions without a fridge or microwave aren’t a good reason to skip meals.

If you want to stay fueled during long training or rehearsal days, planning ahead is key:

1️⃣ Get a lunch box! (I found one on Amazon for $20 with ice packs)
2️⃣ Keep your kitchen stocked with the foods I shared in the video so you can pack them fast on your way out the door.

What’s your go-to food for long training days?

#circusnutrition #aerialnutrition #aerialistnutrition #dancernutrition #performancenutrition #snacksfortraining #snacksforcircus #snacksforaerial

3 steps to make a balanced meal 👇🏽

1️⃣ Fill ~1/4 your plate with complex carbs → Carbs give you the energy to train, perform, and stay focused.

2️⃣ Fill ~1/4 your plate with protein → Protein helps your muscles recover, stay strong, and keep you full longer.

3️⃣Fill ~1/2 your plate with colorful fruit &/or veg → Fruits and veggies are loaded with vitamins, minerals, and antioxidants that support recovery, immunity, and long-term health.

✨ Don’t forget to cook or garnish with healthy fats → Fats support hormones, brain function, and help you absorb key nutrients (like vitamins A, D, E, and K).

What’s your go-to easy dinner?

#circusnutrition #aerialnutrition #aerialistnutrition #dancernutrition #performancenutrition

Don’t be that performer who majors in the minors.

You know the one. Who is taking a greens powder every morning but skipping real meals and sleeping 5 hours a night 😅

Supplements aren’t going to fix low energy, burnout, or that mid-rehearsal crash.

It’s the basics that change everything:
✅ Eating enough
✅ Sleeping enough
✅ Fueling consistently throughout the day

✨ Start there. Your body will thank you.

If you’re nodding your head right now, you’ll love what’s coming. Follow along for more!

#dancernutrition #circusnutrition #performancenutrition #aerialnutrition

Calling all aerialists, acrobats & gymnasts! 🎪💪 
We’re hosting a Nutrition Q&A just for you—live on Instagram!

I’ll be joining forces with @solactivitynutritionist to answer your biggest questions about fueling for training, performance, and recovery.

We’re both aerialists and have master’s degrees in nutrition, so you’re getting advice from people who truly get what it’s like to train hard and hang upside down.

We’ll be covering what works, what doesn’t, and how to stay strong in the air.

Got a question? Drop it below or DM us—we’ll answer it during the live!

📅 Tuesday, July 29th  🕒 11am PST | 2pm EST  📍 Right here on IG Live

Come get real answers to the nutrition questions that actually matter for your training! 💥🍓

Save this post for next time you’re shopping for protein powder. ✨

Drop your questions below 👇

Balanced lunch in 5 minutes? Yes, please.

Quick, energizing, and easy to pack for long training days.

Ingredients:
✨ Ezekiel tortilla ✨ Turkey lunch meat
✨ Tomato
✨ Arugula,
✨ Avocado ✨ Your fave condiments (I usually use mustard and pesto but go wild!)

What’s your go-to quick lunch?

✨Grateful that I get to call this work.

✨Grateful for friendships that come from doing shows together.

✨Grateful to still be performing in my 30’s.

✨Grateful to be pursuing a new career path (hello, future dietitian).

Just feeling grateful. ☺️

The internet can be such a negative place (and also the biggest spreader of misinformation 🤬) Tell me something you’re grateful for and let’s make it a little more positive. 👇

Let’s clear this up: Your body’s preferred fuel isn’t protein. It’s not fat. It’s not caffeine.
👉 It’s glucose.

Let’s talk about the science..

When you eat carbs, your body breaks them down into glucose. This process starts the moment carbs hit your mouth. As digestion continues, carbs are converted to glucose in your intestines and absorbed into your bloodstream.

From there, insulin acts like a key, unlocking your cells so glucose can enter. Inside your cells, glucose is transformed into ATP (aka the energy that powers every single thing you do).

This energy fuels your training, helps you recover, and supports your performance on stage.

And if you eat more glucose than you need right away? No stress. Your body stores it as glycogen, saving it for later, like during long rehearsals or back-to-back shows when you really need it.

✨ Glucose isn’t the enemy. It’s fuel. And I’m tired of people fearing it.

#CircusNutrition #dancernutrition #aerialistnutrition #CircusArtist #AerialistLife #circusbodies #allbodiesaredancerbodies #aerialistsofig #aerialnation #aerialarts #bodyimage #bodyacceptance #performerlife #sportsnutrition #circuseducation #aerialistdietitian #aerialistbodyimage

Eating as little as possible is not a flex. ❌💪

Especially if you’re an aerialist, dancer, or active person.

Follow me for no-BS nutrition tips that help you train harder, recover faster, and feel your best. ✨

Eating with evening training can feel tricky.

Especially when the internet loves to tell you that eating late at night is “bad.” 👎

But if you’re dancing, training, or rehearsing in the evening, you still need fuel.

✨ Having something before class helps keep your energy steady so you don’t hit a wall halfway through. For pre-workout, be sure to include carbohydrates for energy (oats, toast, bananas, dates, fruit snacks).

✨ And eating after class supports recovery, muscle repair, and feeling good the next day. 💪 Within 1–2 hours after training, refuel with a snack or meal that includes:
* Protein for muscle repair (eggs, chicken, Greek yogurt, fish, tofu)
* Carbs to replenish glycogen stores (sweet potatoes, rice, pasta, fruit)

You don’t have to overthink it. You don’t have to be “perfect.”

✨ Small adjustments can make a big difference in how you feel.

💬 Do you train in the evenings? What’s your go-to pre-workout snack?

#circusnutrition #aerialnutrition #aerialistnutrition #dancernutrition

A few reminders to start your week strong:

✨ Green powders are supplements. That means they’re meant to ‘supplement’ your diet, not replace real food. Whole vegetables have higher bioavailability (meaning you absorb more nutrients), more fiber, and a mix of nutrients that work together for absorption. You just can’t get the same benefits from a supplement.

✨ Eating slower might sound woo woo, but it actually helps digestion. When’s the last time you sat at a table, put your fork down between bites, and really chewed your food? Chewing breaks things down so your body can digest it more easily.

✨ There is no perfect diet. There isn’t just one right way to eat and approach your health. What works for me might not work for you, and that’s okay. Instead of copying what everyone else is doing, figure out what feels best for YOU, and put on blinders to everything else.

🎪 If you do circus and want to level up your nutrition, don’t miss the upcoming workshop in partnership with @ascendaerialarts

Saturday, July 12 at 4 PM PST Zoom | $35 🔗 Register here: https://bit.ly/4m8t07c

Do you have to give up white pasta to make a balanced meal? HECK NO.

The dietary guidelines recommend making half your grains whole grains. So if you like whole grain or chickpea-based pasta… amazing!

But I buy my pasta at Costco, and for some reason, they only have white pasta. So here’s how I make it a balanced meal:

Pasta = carbs. To round it out, add protein, color, and fat. I used ground turkey, zucchini, yellow squash, and marinara, but you can get creative!

The formula for building a balanced meal:  ✔️ Pick a protein 🍳🥩🍗🍤🧆 ✔️ Pick a carb 🥔🍠🍝🍚🫘 ✔️ Add some veggies 🫛🥦🫑🥕🥒 ✔️ Add a healthy fat (can come from your protein, cooking oil, dressing, or toppings like cheese or avocado)

These are things I overhear a lot in the performance world around nutrition.

Let’s clear them up:

🔹 Protein is all you need after training for recovery.
❌ Nope. There are 3 R’s to recovery:
REFUEL with carbs, REPAIR with protein, and REHYDRATE with fluids (and electrolytes if needed). Protein is great but it’s just one part of the puzzle.

🔹 Training multiple hours per day increases your calorie and nutrient needs.
✅ True. If you’re training hard and often, your body needs more energy to keep up.

🔹 Fruit has too much sugar to be a good pre-performance snack.
❌ False! The sugar in fruit (fructose & glucose) are quickly digested and are an ideal source of energy before training. Pick a lower fiber fruit before training like a banana or grapes.

🔹 High fiber before training can cause GI issues.
✅ True. Fiber slows down digestion, which is great for long-term health, but not ideal right before training. Save high-fiber meals for earlier in the day or post-training to avoid gut distress.

🔹 Being leaner = you’re a better performer.
❌ Nope. You do not become a better performer by existing in a smaller body onstage. You become a better performer by improving strength, energy, endurance, stamina, stage presence.

This real was inspired by @sammypetersonrd 🫶

Which one did you need to hear?

I’m a people pleaser at heart (working on that..) but some things need to be said..

Here is advice I’d give you if I wasn’t afraid to hurt your feelings..

Which one did you need to hear the most? ⬇️

Did you know you can make your own rehydration drink at home?

The three main components of a sports drink are:
1️⃣ Water to rehydrate your body
2️⃣ Electrolytes to regulate water balance
3️⃣ #Carbs to replenish stores that were lost during exercise

A few recipes to try out:

DIY: 2 cups water, 1/2 cup juice (lemon, lime, or orange), 1 tablespoon of honey, 1/8 teaspoon iodized salt

Lemon-Lime: 1 cup coconut water, 1 cup water, 1/4 cup lemon juice, 1/4 cup lime juice, 1 tablespoon honey, 1/8 teaspoon iodized salt 🍋

Cherry: 2 cups of water, 1/2 cup tart cherry juice, 1 tablespoon honey, 1/8 teaspoon iodized salt 🍒

Orange Crush: 1 cup coconut water, 1 cup water, 1/4 cup orange juice, 1 tablespoon honey, 1/8 teaspoon iodized salt 🍊

*1/8 teaspoon provides about 290 mg of sodium. To compare, 20 ounces of Gatorade provides about 270 mg of sodium. Adjust if you need more or less, depending on your sweat rate and if you’re a heavier sweater. 💪

These drinks are a great choice after a moderate to intense workout for longer than 60 minutes.

Which flavor sounds the best? 🍋🍊🍒

✨ I’m so excited to team up with @ascendaerialarts & @impactkbf to talk all things nutrition!

Whether you train in the air or on the ground, this 90-minute workshop will help you fuel with more clarity and confidence.

We’ll cover:
💪 How to build balanced meals 🥗 What to eat before and after training 💧 Hydration and electrolytes 🚫 Nutrition myths that might be holding you back 🧠 Simple strategies you can start using right away
🎥 Includes live Q&A and a recording you can revisit anytime. 
You’re putting the work into your training — it’s time your nutrition did too.

Saturday, July 12 at 4 PM PST Zoom | $35 🔗 Register here: https://bit.ly/4m8t07c

Circus artists, dancers, and artistic athletes: I need your help! 🎪💃

As a former professional dancer & aerialist, I know the struggle with nutrition and body image all too well. I didn’t know how to properly fuel for strength goals and fell into the trap of fad diets and quick fixes- which left me chronically under-eating and unhappy with my body regardless of size.

I want to help other performers avoid the same pitfalls!

✨Would you take 5 minutes to complete my survey about what performers are currently struggling with nutrition-wise? ✨

Your input will help me create resources specifically tailored to the unique needs of our community.

To participate:
➡️ Click the link in my bio
OR
➡️ Screenshot this caption and use the link from your photos: https://forms.gle/c7XWyBYTHfWCtZsj8

PLEASE SHARE WITH YOUR CIRCUS FRIENDS!

The survey closes Sunday night, and one random respondent will win a $20 Amazon gift card. Winner announced Monday!

THANK YOU for helping build the resources I wish I’d had! 💕

#CircusNutrition #dancernutrition #aerialistnutrition #CircusArtist #AerialistLife #circusbodies #allbodiesaredancerbodies #aerialistsofig #aerialnation #aerialarts #bodyimage #bodyacceptance #performerlife #sportsnutrition #circuseducation #aerialistdietitian #aerialistbodyimage

What does a day of eating look like for energy, performance, and recovery? Let’s break it down! 🍽️✨

Your body performs best with consistent energy throughout the day. Which means eating regularly. 🕒

Ideally, most meals should include carbs, protein, fat, and color to provide your body with all the nutrients it needs.

Before training, a carbohydrate-rich snack can give you the quick boost you need to power through class or rehearsal.

👉 Just a reminder: this is just one example day of eating. Everyone’s needs are different, and this post is meant to inspire you, not tell you exactly how much or what to eat.

Circus artists need plenty of food to support the work they do. Under-fueling doesn’t lead to progress- eating enough does. 💪🎪

👇 Drop your favorite pre- or post-training meal in the comments. I’d love to hear what works for you!

#circusnutrition #dancenutrition #dancerbody #dancerbodyimage #aerialistbody #aerialistbodyimage #aerialistnutrition #aerialistdietitian #aerialnutrition #circushealth

How many times have you planned to leave after one class… but end up staying for a second one? 😅
 You know you need something quick to eat, but what’s actually going to give you energy without slowing you down?

These Costco snacks are my go-to staples for pre-workout fuel or a mid-training pick-me-up.
 They’re all great sources of carbohydrates (your body’s fastest source of energy ⚡️) which makes them perfect to stash in your bag for busy, active days.

✨ Save this post before your next Costco run so you’re never caught without fuel again!

#CircusNutrition #FuelForPerformance #CostcoFinds #NutritionForPerformers #PreWorkoutSnacks

POV 👉 You eat this snack between meals and suddenly don’t feel the need to graze all afternoon.

Why? It has a balance of macronutrients to keep you satisfied.

🥖 Carbs – Whole grain bread 🧀 Protein – Cottage cheese 🥑 Fats & Fiber – Avocado

✨ Quick to prepare and packed with nutrients.✨

Would you try this?

#circusnutrition #performancenutrition

3 Biggest Takeaways from the “Fuel Your Run” Workshop

(For runners training for a half or full marathon) 🏃‍♀️✨

1️⃣ Under-fueling is the number one performance killer.
 You need enough calories, especially carbohydrates, to perform your best.

2️⃣ Your plate shouldn’t look the same every day.  
High-intensity = more calories + more carbs. Low-intensity = more fruits + veggies, but don’t skip carbs altogether.

3️⃣ Food first > supplements. 🥗 
Eating consistently (every 3-4 hours) and balancing your plate with carbs, protein, fat, and color will get you 85-90% of the results you’re looking for.

⏰ Nutrition timing and supplements only work if your foundation is solid.

Which takeaway hits home for you? 💬👇

Where are all my pickle people at 🙋‍♀️🥒

This DILL PICKLE CHICKEN SALAD is the perfect meal prepped protein. Pair it with carbs, fat, and color for a balanced meal.

Ingredients:
2 chicken breasts
1 cup chopped dill pickles
1/2 cup chopped celery
1/2 cup chopped red onion
3 tbsp chopped fresh dill
2 tbsp pickle brine
1/4 cup sweet relish
1/2 cup plain Greek yogurt
3 tbsp mayo
Salt, pepper, and garlic powder to taste

Instructions:
1. Cook chicken breasts however you like. I baked mine at 375° for 25 minutes with salt and pepper
2. Shred chicken
3. Combine all the additional ingredients in a large bowl
4. Enjoy!

For my circus artists and fitness enthusiasts ➡️ turn this into a wrap or sandwich for adequate carbohydrates.

If it’s a heavy training day (>1.5 hours of training) I’d also suggest adding crackers on the side. 🙌

I modified this recipe from the original creator @raisingfoxes. She has awesome meal prep ideas so check her out.

Don’t forget to save this post for your next meal prep! 👩‍🍳

#circusnutrition #aerialnutrition #mealprep #balancedmeals #quickmeals

To the girl who barely passed her science classes in high school…

To the girl who was terrified of organic chemistry and microbiology….

To the girl who thought she was “only” a performer and “not good” at anything else…

To the girl who *almost* didn’t start because of how long it would take to get there…

YOU DID IT 🔥

IF I CAN DO HARD THINGS ✨YOU CAN TOO ✨

2024 goes down as the year I put a ‘MS’ behind my name 🙌

Closing out a chapter and starting a new one 🫶

#rd2b #futurerd #nutritionstudent #dieteticstudent #dieteticintern

Calling all circus artists! 🎪
 We are looking for pre-professional and professional circus artists aged 18-40 to participate in a research study on dietary intake and health habits.

Interested? Email me at jmcnutt3861@sdsu.edu for more details.

🔗 Share this post and tag your circus friends to help spread the word! 🥳

#CircusStudy #NutritionResearch #CircusLife #circuseverydamnday

New Hampshire in 8 photos 🫶

You know those trips when you realize that everything you worry about in day-to-day life doesn’t really matter?

This was one of those trips.

Days were spent with sunshine, lake water, laughter, so much greenery, bug bites, chocolate pudding pie, nature, coffee, maple sticks, pros & cons lists, @mylesinthewild , @nutsac (😂), creating new memories and dreaming about our futures.

My heart is so full ❤️

🍬 When you eat sugar, it’s broken down into glucose. This glucose is then absorbed through the walls of your small intestine and into your bloodstream, where it can be used for energy or stored for later.

✨ This is just the normal pathway of sugar in the body. It is NOT something to be feared, despite all the recent fear-mongering around it!

🍽️ Plus, we usually eat foods in pairings, and when sugar is not eaten alone, it changes the blood sugar response:

💪 When you add protein to sugar, it decreases the blood sugar spike.
🥑 When you add fats to sugar, it decreases the blood sugar spike.
🥕 When you add fiber (or opt for a sugar that already has fiber in it), it decreases the blood sugar spike.

💡 Balancing blood sugar through combining different foods is beneficial because it helps maintain stable energy levels and can lower your risk of certain diseases. But there is no need to fear something that is a normal, physiological processes.

👉 Learning how our bodies work > fear-mongering! Agree or disagree?

#BloodSugarBalance #BalancedEating #nutritionforathletes #snacksfordancers #snacksforcircus #balancedsnackideas #dancersdontdiet #circusnutrition #circusbodies #allbodiesaredancerbodies #aerialistsofig #aerialnation #aerialarts #performerlife #sportsnutrition #circuseducation #nutrition #aerialistdietitian #aerialistbodyimage #nutritionforrunning #activepeople #nutritionforfitness

Drinking water is the simplest thing you can do *right now* to support your health and performance.💧  This isn’t talked about nearly enough, because honestly, it’s just not that fun to tell people “go drink water.”

But this simple action affects your 🧠 cognitive function, 🏋️‍♂️ muscle recovery, and 🏃‍♂️ athletic performance. Studies show that as little as 2% dehydration can decrease athletic performance!!

How much should you be drinking? Specific fluid needs are influenced by age and activity level, but general recommendations are: 🚹 Men: 15.5 cups (3.7 liters) 🚺 Women: 11.5 cups (2.7 liters)

What questions do you have about hydration? 💬

#dancersdontdiet #circusnutrition #circusbodies #allbodiesaredancerbodies #aerialistsofig #aerialnation #aerialarts #performerlife #sportsnutrition #circuseducation #nutrition #aerialistdietitian #aerialistbodyimage #drinkwater

The secret to building a snack that will actually keep you full ➡️ pair a carbohydrate with a protein and/or fat.

👇 HERE IS WHY 👇

Carbs are an immediate source of energy. ⚡️This is great because you if you’re wanting a snack, it probably means you’re hungry and could use the energy!

But if your snack ONLY consists of carbs, you might be hungry shortly again after because your blood sugar will rapidly rise, and then fall again. ❌

👉 Adding PROTEIN to a carb will make you feel more full and sustain your energy.

👉 Adding FATS to a carb will make you feel more full and increase satiety.

✨✨Therefore carbs + protein/fat = sustained energy and longer-lasting fullness. ✨✨

SAVE THIS POST for when you’re in a snack rut.

#snacksfordancers #snacksforcircus #balancedsnackideas #dancersdontdiet #circusnutrition #circusbodies #allbodiesaredancerbodies #aerialistsofig #aerialnation #aerialarts #performerlife #sportsnutrition #circuseducation #nutrition #aerialistdietitian #aerialistbodyimage

Don’t make the same mistakes as I did! 🙏

If you want to learn how to eat without feeling confused or guilty, follow me for evidence-based guidance and learn how to nourish your body from the inside out. 🫶

#nutritionmistakes #dancersdontdiet #circusnutrition #circusbodies#allbodiesaredancerbodies #aerialistsofig #aerialnation #aerialarts #bodyimage #bodyacceptance #performerlife #sportsnutrition #circuseducation #aerialistdietitian #aerialistbodyimage

Comments like that stick with you but that dance teacher was WRONG. 😠

I wish I could go back and save myself the years of confusion and guilt around food. 😔

The problem with her statement is that it placed ice cream in the “bad” category. 🍦🚫

I thought if I just had the willpower to eliminate all the “bad” foods and only eat “good” foods, then I’d have my dream body, and then I’d be able to achieve my dreams as a pro dancer. 💃✨

That thinking seems so silly to me now! 🤪

But if you’re still stuck in that mindset I want you to hear this:

✨✨ You’re better off learning how to incorporate your favorite foods mindfully than eliminating them. ✨✨

If you can learn to do this... your health habits & eating patterns will be so sustainable and so easy... that there will be no need to stray from them. 😍

👉 If you want this - I have limited spots available for one-on-one coaching in August. DM me “EATING” and I’ll send you an application.

#dancersdontdiet #circusnutrition #circusbodies#allbodiesaredancerbodies #aerialistsofig #aerialnation #aerialarts #bodyimage #bodyacceptance #performerlife #sportsnutrition #circuseducation #nutrition #nutritiontip #healthylifestyle #womeneatingfood #dietculture #aerialistdietitian #aerialistbodyimage

Your goal is to eat consistently throughout the day… not stick to a specific timeline. ❤️

RECIPE HERE 👇

1 frozen banana 🍌
1/4 cup yogurt 🥄
1/4 cup frozen cauliflower 🌿
1 tbsp chia seeds 🌱
1 tbsp peanut butter 🥜
Chocolate protein powder 🍫
8 oz. coffee ☕ (reduce if you want a thicker smoothie)

✨ Try it out and let me know what you think! 💬

Blended by @nutribullet

#smoothierecipe #smoothies #easyrecipe #aerialists #circusartists #aerialarts #fuelforcircus #fuelforperformance #circusnutrition #aerialnutrition

HERE’S WHY 👇

There is little evidence that dietary cleanses do what they promise (PMID: 25522674)

Many “detox” diets or “cleanses” are marketed to remove toxins from your body, lose weight, or promote health… but the reality is they are often not doing what you think 🤔, or they are completely unnecessary for the goal you are trying to achieve.

Your body came with built-in organs that do a great job of detoxing already:
* Your liver 🫀 filters blood to neutralize harmful substances
* Your kidneys 🩺 remove waste & extra fluids
* Your GI tract 🚽 eliminates waste through bowel movements
* Your immune system 🦠 identifies and eliminates foreign substances

Not only are these detoxes not doing what they promise, but they might also be dangerous in some cases (hello electrolyte imbalances if you consume large amounts of water with no food! 💧🚫)

Plus - if you’re a dancer, aerialist, or circus artist, this is a quick way to lead to under-fueling which hurts your health and your performance.

Instead, support your body’s natural detox system:
* Eat antioxidant-rich foods like berries, fruits, nuts, vegetables, spices, and green tea. 🍓🍵
* Drink adequate water to transport waste products. 💧
* Limit alcohol to help your liver function at its best. 🍷

✨ Follow if you want to feel less confused about nutrition ✨

#NutritionForPerformers #FuelLikeAnAthlete #dancersdontdiet #circusnutrition #circusbodies #allbodiesaredancerbodies #aerialistsofig #aerialnation #aerialarts #bodyimage #performerlife #sportsnutrition #circuseducation #nutrition #aerialistdietitian #aerialistbodyimage #dancernutrition #dancerbodyimage #dancerwellness

Fueling your body doesn’t have to be complicated. 💪

You know that phrase, “you have to learn to walk before you learn to run”? 🏃‍♂️

Nutrition is the same.

We’re marketed so many products and supplements to improve performance, but those won’t help if you’re not nailing the basics on a regular basis! 🚫💊

⬇️ START HERE ⬇️

🍽️ 3 meals a day with protein, carbs, fat, and color. Don’t skip meals. Your body loves consistency.

🍎 Add snacks as needed. Don’t ignore hunger. Hunger is a *neutral* signal from your body that it needs more food.

💧 Sip on water throughout the day. Add electrolytes if you’re training more than 90 minutes & sweating a lot. As little as 2% dehydration can negatively affect performance!

🌙 Sleep 7-9 hours a night. Your body needs it to recover from your training.

🥪 Stop fearing food. Food is your friend. It becomes easy to take care of your body when you see food as a way to nourish and care for yourself.

Which one of these do you need to work on the most? ⬇️

#NutritionForPerformers #FuelLikeAnAthlete #dancersdontdiet #circusnutrition #circusbodies #allbodiesaredancerbodies #aerialistsofig #aerialnation #aerialarts #bodyimage #performerlife #sportsnutrition #circuseducation #nutrition #aerialistdietitian #aerialistbodyimage #dancernutrition #dancerbodyimage #dancerwellness

A recent survey analyzed over 67,000 TikTok videos using AI to compare social media nutrition content to regulated health guidelines.

Can you guess what percentage of the information was accurate and science-backed?

ONLY 2.1%! 😱

That means 98% of nutrition content was inaccurate, partially accurate, or uncertain due to lack of scientific evidence 🤯

*these are preliminary findings from an experimental study

As a future nutrition professional, this absolutely terrifies me.

Here are 6 red flags to spot nutrition misinformation online ⬇️

🚩 Fear-Mongering: Using scare tactics or calling foods “toxic” without evidence or dosage.

🚩 Testimonials Over Evidence: Relying solely on personal experience, not scientific research.

🚩 Lack of Credentials: Look for advice from Registered Dietitians, who hold the highest nutrition credential.

🚩 Blanket Statements: “Everyone should eat X” or “Everyone should avoid Y.” Nutrition is highly individualized.

🚩 Miracle Cures/Quick Fixes: Promises of a single nutrient or food curing disease or causing weight loss. Both are nuanced and involve many factors.

Happy 4th of July! 🎆 Wishing you a day free of diet culture and nutrition misinformation.

SAVE THIS POST and refer back to the 🚩🚩🚩

#NutritionFacts #DietCulture #NutritionMisinformation #4thOfJuly #HealthAwareness #NutritionForPerformers #FuelLikeAnAthlete #dancersdontdiet #circusnutrition #circusbodies#allbodiesaredancerbodies #aerialistsofig #aerialnation #aerialarts #bodyimage #bodyacceptance #performerlife #sportsnutrition #circuseducation #nutrition #nutritiontip #healthylifestyle #womeneatingfood #dietculture #aerialistdietitian #aerialistbodyimage

MY WHY 👇

I started dancing at age 4, but NOT ONCE did I hear a teacher or mentor talk about actually fueling and caring for your body as a performer. 🤯

Instead, I heard, “you need to lose weight” or “stop eating ice cream.” I watched my teachers criticize their own bodies, which I thought were beautiful. 🥺

The result ➡️ A broken relationship with food and a hate for my body. I was obsessed with getting flat abs, only to end up even unhappier with my reflection and thinking about food 24/7.

I didn’t want to live a life consumed by food worries, so I learned how to eat in a way that supported BOTH my physical and mental health. 😍

Now, I’m on the path to become a dietitian, and I’m committed to helping YOU fuel like the athlete you are.

✨ You can learn to eat without obsessing.
✨ You can trust your body and honor its needs.
✨ You can treat your body with the kindness and respect it deserves.

➡️ The best version of you isn’t the one counting every calorie or trying to shrink your body. This is the ONLY body you get in this lifetime. Learn to care for it so you can go out on stage and be the best version of yourself, not the smallest.

Follow me to learn how to fuel for performance, build better body image and break free from diet culture. Let’s change the narrative together! 💪

👉 Drop a comment if you relate. Follow for more tips. Let’s do this!

#NutritionForPerformers #FuelLikeAnAthlete #dancersdontdiet #circusnutrition #circusbodies#allbodiesaredancerbodies #aerialistsofig #aerialnation #aerialarts #bodyimage #bodyacceptance #performerlife #sportsnutrition #circuseducation #nutrition #nutritiontip #healthylifestyle #womeneatingfood #dietculture #aerialistdietitian #aerialistbodyimage

What macronutrient is the most helpful to consume before a training session?

If you picked carb, you’re right! 🎉

For dancers, aerialists, and circus artists, carbs are your best friend for strength and stamina goals. Consuming carbs before your training sessions tops off your body’s stores and keeps you energized and ready to perform at your best. 🥯🍞🥐🥖

Most circus classes last between 1-2 hours, and eating carbs beforehand can help prevent fatigue and keep you going strong. While individual needs vary, aiming for 30-60 grams of carbs before a workout is a great range. The closer you eat to training, the simpler your carb choice should be.

Pre-training fueling doesn’t have to be hard or confusing!

Questions? Drop them in the comments below! ⬇️

👉 Save this post for your next pre-workout snack idea! 💪

#dancersdontdiet #circusnutrition #circusbodies#allbodiesaredancerbodies #aerialistsofig #aerialnation #aerialarts #bodyimage #bodyacceptance #performerlife #sportsnutrition #circuseducation #nutrition #nutritiontip #healthylifestyle #womeneatingfood #dietculture #aerialistdietitian #aerialistbodyimage

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FUELING PERFORMANCE