Everyone is unique—our preferences, daily routines, genetics, and environments all shape who we are. No two people are exactly alike, so it wouldn’t make sense to expect every dancer to have the same dietary choices and nutritional needs. However, certain fundamental principles can help all dancers nourish their bodies and perform at their best!
1. Start Fuelled
Before a dance class, rehearsal or performance eat a balanced meal or snack that includes protein, carbohydrates and fats to sustain energy levels whilst dancing. The amount, type and timing will vary depending on each individuals needs but a meal 2-4 hours before and/or a snack around an hour before should support a well-fuelled dancer to enhance concentration and performance. Under-eating can lead to fatigue, poorer performance and cravings later in the day so make sure to start on the right foot by providing yourself with what you need to shine!
2. Stay Hydrated
Drinking enough water throughout the day supports digestion, cognitive function, and energy levels. Water is lost through sweat when we are dancing so we need to drink more to make up for it. Having a water bottle in class/ at the side of stage and sipping slowly will help maintain hydration levels for optimal performance.
3. Replenish
Refuelling with nutrient-dense foods helps muscle recovery and energy restoration. A combination of protein and carbohydrates supports the body to repair tissues and replenish glycogen stores. If a class, rehearsal or performance is over an hour long then having snacks to hand will ensure that those energy levels remain topped up. Then having something after you finish will help the body recover ready for its next challenge!
4. ‘Add In’ rather than ‘Take Away’
Diet quality is so often overlooked! Focus on incorporating more nutrient-rich foods into your diet. This positive approach makes eating well more sustainable and enjoyable by prioritising variety to ensure your body gets everything that it needs! See my Diet Quality post for a few ideas.
5. Include Foods You Love
Eating should nourish the body, mind and soul, so make room for your favourite foods. All foods can fit whilst prioritising overall health and performance.
My Dance Dietitian 