letting go of sugar guilt

If there’s one nutrient that gets dancers spinning in circles (and not the good kind), it’s sugar.

Somewhere along the way, sugar got labeled the villain of performance nutrition. Social media trends, “clean eating” challenges, and pressure to always do better have created more confusion than clarity. And too often, that confusion turns into guilt.

But here’s the truth:

You don’t have to fear sugar.

You just have to understand it—and learn how to use it with confidence.

sugar = fuel. not failure.

Sugar is a type of carbohydrate—and carbs are your body’s main energy source.

When you eat sugar, your body breaks it down into glucose, which powers:

💪 Muscle contraction

🧠 Brain focus and reaction time

🔋 Recovery between rehearsals

If you’re dancing, thinking, or even just existing with energy—glucose is involved.

That means dancers need carbohydrates, and yes, that includes simple sugars found in foods like fruit, honey, gummy bears, and snack bars.

the role of different carbs

Not all carbs work the same way, and that’s a good thing.

simple carbs

Fast-digesting → Quick energy

Examples: fruit, honey, sports drinks, applesauce pouches

Best for: Pre-class snacks, between rehearsals, quick fuel on performance days

complex carbs

Slow-digesting → Sustained energy

Examples: oats, quinoa, brown rice, sweet potatoes

Best for: Meals before, and during, a full day of dance or training

fiber-rich carbs

Slow digestion → Gut health + satiety

Examples: beans, lentils, veggies, berries, whole grain bread

Best for: Overall balance, satisfaction, and digestion

👉 A well-fueled dancer doesn’t avoid any of these—they use all three, based on timing, intensity, and how they feel.

when fear leads to under fueling

Here’s the real issue with sugar guilt—it often leads to not eating enough.

When your body doesn’t get the carbs it needs, it turns to gluconeogenesis, where it breaks down muscle to make glucose.

This means:

• More fatigue

• Slower recovery

• Increased injury risk

• Potential hormone and mood imbalances over time

Avoiding sugar out of fear doesn’t protect your performance—it compromises it.

real talk—what balance looks like

Let’s make this practical.

Here’s how sugar can support your dancing:

🍌 A banana or granola bar before class

🥤 Liquid fuel (like a smoothie or sports drink) between rehearsals

🍫 A sweet snack because you enjoy it

🍰 A slice of birthday cake with friends (no shame required)

Balance doesn’t mean eliminating “bad” foods (spoiler: there aren’t any).

Balance means fueling in a way that supports your body, mind, and life.

let go of guilt

So many dancers feel guilty for eating sugar—even when it helps them feel better, dance stronger, or simply enjoy a moment of sweetness.

But that guilt?

It doesn’t come from the sugar.

It comes from the stories we’ve been told about what we should eat to be “good,” “clean,” or “disciplined.”

It’s time to rewrite that story.

You can fuel with intention and eat what you enjoy.

You can prioritize performance and let go of perfectionism.

You can honor your body without micromanaging every bite.

the bottom line

Let’s stop fearing sugar.

Let’s stop apologizing for eating it.

Let’s start fueling in a way that builds energy, freedom, and confidence—on and off the stage.

✅ Ready to build your fueling plan?

If you’re tired of second-guessing every carb and want a flexible, supportive framework that works with your schedule and goals…

🎯 Explore The Dancer’s Edge or📬 Join The Extra Scoop for dance nutrition tips that cut through the noise and support real performance.

Stay tuned for Part 3 where we answer the question: "Am I Eating Too Much Sugar?”