For dancers, food can be part of your performance toolkit. Eating regularly helps optimise carbohydrate availability and maintain glycogen stores, giving you the energy to sustain long rehearsals and perform your best. Going too long without food can mean that your energy stores are depleted leaving you feeling tired, weak, less able to concentrate and unable to dance your best.
Remember that although a boiled egg, snack cheese, some vegetable sticks or an avocado might be good snacks in general, when you are dancing it is important to include foods high in carbohydrates to optimise your energy levels and support your overall performance. The options above might contain protein, fats or vitamins and minerals but they don’t have high amounts of quick release energy to support your dancing. You could add some crackers, pretzels, a banana or a slice of toast to optimise carbohydrate availability.
From research, aiming for 3 meals and 3-4 snacks / day can support optimal performance but remember to start from where you are at! Is there one thing you can try to add / swap today which might help to keep you fuelled? Remember, you know what has worked for you in the past, but here are a few ideas / thoughts in case you want a little inspiration!
Rehearsal Break Snacks
During long rehearsals, snacks act as top-ups to keep your energy stable:
- Banana or apple slices with pretzels
- Yogurt with dried fruit (if a fridge is available)
- Cereal Bar
- Rice cakes /crackers with nut butter / houmous
- Malt loaf / flapjack
These are best eaten in short breaks – enough to keep you going without it making you feel over full.
Pre-Show Snacks
Before a show, the goal is quick, easy-to-digest energy. Choose low-fibre, low-fat options that won’t upset your stomach:
- White toast or a bagel with jam/honey
- A ripe banana
- Low-fibre cereal bar
- Smoothie (perfect if nerves make eating harder)
Timing matters: Try to eat your pre-show snack at least 40 minutes before performing, ideally 60–90 minutes ahead, to allow digestion and avoid discomfort on stage.
Practical Considerations
- Easy to pack: Dry snacks like pretzels, dried fruit and cereal bars travel well.
- No fridge? Opt for shelf-stable items – bananas, dried fruit, nut butter, crackers.
- Familiar foods: Performance day isn’t the time to experiment with new snacks. Stick to what you know works for you. If you’re wanting to try something different perhaps try it on a day off or before a shorter, low-pressure dance class to see how you feel after it before embedding it into your performance routine.
I hope this has been helpful. Let me know if you try any of this out!
My Dance Dietitian 