let's talk about sugar

What dancers need to know about sugar, energy, and fueling smartly—not fearfully.

Lately, I’ve seen a rise in dancers trying to cut out sugar—and I get it. There’s a lot of noise out there. A lot of pressure. A lot of well-meaning advice that ends up creating more fear than clarity.

But here’s the truth:

Sugar is not the villain.

In fact, it’s just a carbohydrate—and carbohydrates are your body’s preferred source of energy.

Let’s break it down.

sugar is just a carbohydrate

At its core, sugar is a carbohydrate in it's simplest form. You’ll find it in fruit, dairy, candy, and/or added to foods like energy bars, sauces, and baked goods.

Here’s the key:

✅ Whether it’s fruit, pasta, or table sugar, all carbohydrates are broken down by the digestive system into glucose—the fuel your body uses to power movement, brain function, and recovery.

Glucose = energy.

And dancers need a lot of it.

🤔 Wondering about fructose? Fructose is a naturally occurring sugar found in fruit—and while it often gets lumped into the “sugar is bad” conversation, it’s really just metabolized differently than glucose. The bottom line? Fruit is not the enemy—and we’ll unpack that more in a follow-up post soon.

glucose = energy (for everyone and especially dancers)

Glucose is the most efficient form of energy for your muscles and brain—especially during long rehearsals or intense training blocks and also just your normal, day-to-day activities.

When you’re dancing for hours, you burn through stored glucose quickly (glycogen). That’s why carbs are so important. And yes, sugar—especially in things like fruit, bars, chocolate milk, or honey—can be a fast, easy way to replenish that fuel during or after class.

So instead of avoiding sugar entirely, the better question is: When does it make sense to include it?

Answer: Often.

when you don't get enough glucose...

Here’s where it gets more serious—especially for dancers who are unintentionally under fueling.

When your body doesn’t have enough glucose available, it doesn’t just give up. It gets creative. It turns to a process called gluconeogenesis—where your body makes glucose from other, non-carbohydrate sources.

And that looks like this:

1. First, it breaks down muscle protein to make glucose.

2. Then, it taps into fat stores, which takes even more energy to convert.

That means:

• You’re relying on muscle for energy before fat

• Your body is working harder just to create energy

• You’re more likely to feel weak, foggy, sore, or totally burned out

Let me be clear: This is not ideal.

Fueling with carbohydrates—including sugar—is way more efficient.

sugar has a purpose—and sometimes, it's joy

Let’s zoom out for a second.

Dancers are constantly told to eat “clean,” skip dessert, or avoid anything with sugar—but that kind of mindset doesn’t support performance. It leads to anxiety, guilt, and food rules that are hard to shake.

Here’s what I want you to know:

✅ Sugar (and simple carbohydrates) has a physiological purpose (quick energy!)

✅ It can be used strategically (pre-, during, and post-training)

✅ And yes—it can also be fun and emotionally satisfying

You are allowed to enjoy your food.

You’re allowed to eat a snack that isn’t “perfect.”

You’re allowed to fuel your body with both intention and flexibility.

final thoughts: be smart, not scared

You don’t have to fear sugar. You just have to understand it—and know how it fits into your fueling strategy.

Whether it’s a granola bar between rehearsals, fruit paired with yogurt, or a cookie after class… sugar can support you in more ways than one.

Let every food have a purpose—and fun can be one of those purposes.

💡 Want help building a fueling plan that works with your body (not against it)?

Explore The Dancer’s Edge or book your discovery call to see if working 1:1 is for you.

PS - If you’ve ever felt guilty for eating sugar—even when it gave you energy or brought you joy—you’re not alone.

That guilt doesn’t come from the food itself. It comes from the messages we’ve absorbed about what we should or shouldn’t eat.

Part of fueling well isn’t just physical—it’s about releasing that guilt so you can nourish your body with freedom and confidence.

I’ll be writing more soon about food guilt and how dancers can begin to let that go.