Centre Stage Nutrition

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Centre Stage Nutrition

Welcome! I'm Jenny, Dietitian and Founder of Centre Stage Nutrition.

I help aspiring, professional and retired dancers:
🩰 Fuel for optimal performance
🍓 Build a healthy relationship with food
Book a FREE call below
https://p.bttr.to/3lxPwHv

10/21/2025

Not all sports/electrolyte drinks are created equal… especially for dancers.

Here’s what you need to know (for dancers 12+): 💧 Electrolytes (sodium + potassium) help replace what you lose in sweat and support hydration. ⚡ Carbs give you energy to actually keep dancing not just “rehydrate.”

👉 Celsius and alani: not recommended for those under 18
even for adults. It isn’t my first choice for a couple different reasons….

1- Does not contain carbs or electrolytes to achieve peak performance and rehydration
2- Contains taurine and vitamin B which you can easily get through foods
3 -Roughly 200mg caffeine/can. More than 8 ounces of coffee and the exceeds the limit recommended for teens.

👉Gatorade zero: great for electrolytes, but super low carb and won’t support energy for long dance days. For 2+ hour dance days, pair it with an easy-to-digest carb (like dried fruit, juice, or applesauce) or have regular gatorade

✨ Takeaway: not all drinks are created equal. Always read the label, know your sweat needs, and match it to how long you’re dancing + why you’re drinking it.

📌 Save this for your next Costco run 👀 ➡️ Watch for Part 1 if you haven’t already!

09/16/2025

Nut free doesn’t mean snack free. 🚫🥜 
One of the most common questions I get from dancers (and parents) is: “What can I pack if my studio is nut-free?”

Here’s the good news: there are SO many energizing options that don’t involve peanuts or almonds. Seed butters like sunflower, pumpkin, or tahini can swap in for any nut butter — and that’s just the start.

💪 Long dance days need smart snacks to keep energy steady and muscles fueled.

Try these options for  
✅ Quick, easy, nut-free so you can focus on dancing, not stressing about snacks and

💬 Save this post for your next long dance day and share with your studio to stay energised as a team

09/06/2025

Save this post so you always have a lunch option!

When you’re constantly on the go, packing balanced, shelf-stable lunches can be tricky — but it doesn’t have to be.

These 4 options all follow the Dancer’s Plate Guide to keep your energy steady and performance high.

And remember, it takes a little trial and error to figure out what works for you.

✅ Save this for your next long studio day 💬 Share it with another dancer  📩 Want a personalized fuelling plan? DM me or check the link in bio to work 1:1

09/05/2025

A little bit of August ☀️
✨sharing my love of pasta with my girl
✨amazing time facilitating a nutrition workshop for Irish dancers
✨new breakfast unlocked - cottage cheese + protein powder as a base with fresh bc peaches and granola
✨Maeve practicing her dance form in the air
✨getting my waffle and ice cream sandwich fix at the PNE and smiling because my score was the highest in the last pic 💁‍♀️. Evidence is key or else it disnt happen right?

What was an august highlight for you?

08/28/2025

🚨 PSA for dancers: carbs aren’t the villain, they are fuel — let’s break them down.
 They’re literally your body’s main fuel source — and both simple + complex carbs have a role in your training.

Here’s the breakdown: 🍚 Complex carbs (like quinoa, beans, oats) → give you steady, long-lasting energy. Best 3–4 hours before class or after dance to refuel.
 🍌 Simple carbs (like applesauce, dried fruit, crackers) → give you fast, quick-release energy. Best right before or during class when you don’t have much time.

✨ The key: it’s not either/or. You need both to dance, recover, and stay strong.

👉 Save this for snack + meal planning. 💬 Share with a dancer friend who still thinks carbs = “bad.”

08/05/2025

Why general nutrition advice doesn’t work for you as a dancer 👇

Most of the nutrition info dancers get — from school, social media, or even health class — is based on general population needs.

But dancers aren’t average.

You’re training hard. Performing under pressure. Travelling for comps. Recovering fast so you can do it all over again tomorrow.

That means your plate needs to reflect that.
I work with a lot of families to help shift thinking from “eat clean” or “eat light” to: ✅ fuel like an athlete ✅ use food strategically ✅ build performance plates that match your actual training demands
Here are a few examples of where the common advice misses the mark:
❌ “Make half your plate vegetables” ✅ When dancing for hours? You need carbs as your base, not just greens.
❌ “Limit sugar and processed foods” ✅ Sugar = quick fuel. Processed = portable and practical when used with intention.
❌ “Make water your drink of choice” ✅ Great start — but dancers often need hydration with energy like smoothies, milk, or electrolyte drinks.

If your plate isn’t matching your performance, it’s time to upgrade your nutrition game.

Comment FUEL if you want more info on how I support dancers 1:1 to fuel with confidence.

You deserve a plan that actually fits your training — not one built for a lunch-and-recess kind of day. 💃🔥

07/17/2025

When not eating feels safer... but it’s actually holding you back.
 I get it — the fear of feeling too full, weighed down, or nauseous before class is real. I’ve been there too. Everything I tried seemed to bother my stomach, and it took time to figure out what worked.

But here’s the thing: ⚡ Skipping food = low energy, poor focus, and not being able to fully execute the choreography — jumps, turns, you name it.

This post breaks down what can cause the weighed down feeling before dance — and what to try instead, depending on your timing.

⏰ Some foods aren’t ideal right before class, but that doesn’t mean they’re bad! They can still fit beautifully in your day.

✨ Remember: these are guidelines, not rules. Everyone’s different — this is a place to start. And if you want more support to figure out what works for you, I’m here for 1:1 coaching anytime.

07/07/2025

👀Okay so I think you deserve the truth here …

The drinks I see dancers relying on just aren’t cutting it. Especially if you are dancing long hours, which I know most of you are!

I would love to see more time given for dancers to actually take snack breaks in a 2+ hour class.

But until that is more common, let’s re-think our drink choices so that you can actually fuel your body like the athlete you are, have long lasting energy and perform at your peak.
 Yes, hydration is key — but so are carbs and sodium, especially if you’re dancing for more than an hour without real breaks.

Want to build a fuelling plan around your dance schedule?
 📥 Comment SUMMER for my free summer fuel guide or send me a DM if you’re ready to personalize it 💛

06/25/2025

If you’ve lost your period — it’s not just “a dancer thing.” It’s your body telling you something is off.

In my work with dancers, 80% have experienced period loss due to underfuelling. Too often they’re told it’s normal, or given a quick fix like birth control without addressing the real issue: your body doesn’t have enough fuel to run all its systems — including your hormones.

This affects: ⚠️ Bone strength and injury risk ⚠️ Mood, sleep, and mental clarity ⚠️ Recovery, digestion, and long-term fertility

Here’s the good news: you can absolutely get your period back — with the right kind of support.

As a dietitian for dancers, I help you: 🔍 Understand what’s holding you back — mindset, knowledge, or both 🥗 Build a fuelling plan tailored to your life and training 🤝 Collaborate with a sport med doc when needed 💪 Reclaim your cycle, energy, and performance

It’s not about eating perfectly. It’s about fuelling consistently and intentionally

📩 DM me to get support as someone in your corner who actually understands the dance world.

06/20/2025

I get it — summer feels different. You’re out of routine, doing different things, maybe your hunger is all over the place... and that’s totally okay.

But summer doesn’t have to feel confusing when it comes to fuelling your body — especially as a dancer.

Swipe to see 3 common fueling mistakes to avoid during the summer so you can feel good, stay energized, and enjoy the season (yes, even the BBQs and ice cream!).

Summer can be a tricky time, but I’m here to make it easier. I’m working on a Summer Fuelling Guide just for you — whether you’re diving into intensives or taking time to rest (both totally valid!).

✨ Keep an eye out for it early July!

06/12/2025

The most common mistake I see on rest days?

Eating very little because you are not dancing as much. 👎

While you are not using up as much energy to dance, your body still needs energy through foods to recover and give your organs energy to function.

So while the timing of eating around dance may not be there as a priority, balanced meals and snacks are still essential!

Not pictured but equally as important are fluids, fats and sleep!

Depending on when your rest days are, your hunger levels and the the amount you eat may change - which is 👌

For example, some of the dancers I see feel more hungry on rest days when there is less stress and their body is recovering.

Remember to listen to your body and honour your hunger.

Find this helpful?
💗Like it and share it with another dancer friend that will benefit from it!

05/13/2025

If you’re heading straight from school to a 4 PM dance class, that awkward window is hard and really matters for an energy top off!

It’s easy to forget to fuel—or not know what to pack—but dancing on an empty tank can leave you feeling sluggish, distracted, or dizzy.

💡 The trick? Think ahead by: ✔️ Eating balanced meals earlier in the day ✔️ Packing a quick snack with carbs + protein or just carbs if you are really short on time  ✔️ Making it something you actually enjoy!
Some of my dancers love hummus + crackers, trail mix, jerky + popcorn, or even a yogurt drink and banana 🍌

✨ A small snack = a BIG difference in your focus and performance.

🩰 share with another dancer who needs this reminder! 📌 Save this post so you’re never caught snack-less again.

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Telephone

+19058765397

Website

http://www.centrestagenutrition.com/

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