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 andContinueContinue reading “Smart Snack Ideas for Dancers”
Author Archives: Sarah Smales
Small but Mighty: Key Micronutrients Every Dancer Needs
While macronutrients (carbohydrates, protein, and fats) provide the energy and building blocks dancers need, micronutrients are just as essential for health and performance. For dancers, paying attention to nutrients including calcium, iron, and vitamin D is especially important, as they play a central role in maintaining strong bones, preventing fatigue, and reducing injury risk. Here’sContinueContinue reading “Small but Mighty: Key Micronutrients Every Dancer Needs”
Sports Drinks & Creatine – What’s the Deal for Dancers?
Has someone recommended taking protein shakes or creatine? Have you been wondering whether it is useful for dancers? Well here is the low-down. Firstly, the majority of dancers are able to meet their nutrition, performance, strength and aesthetic goals by getting all their nutrition from food. I would always recommend a vitamin D supplement andContinueContinue reading “Sports Drinks & Creatine – What’s the Deal for Dancers?”
The Dangers of ‘Clean’ Eating for Dancers
Eating ‘Clean’ can often start with good intentions. You might make changes to eat more ‘healthily’ by including lots of fruit, vegetables and wholegrains. This might not seem like a problem but if other foods are starting to be cut out or demonised, it can lead to ideas of what a ‘perfect’ diet should lookContinueContinue reading “The Dangers of ‘Clean’ Eating for Dancers”
Hydration Tips for Dancers: Maximise Performance
Dancers push their bodies to incredible limits. Mastering choreography and hours of rehearsals demand peak performance, and to achieve that, dancers need to optimise hydration. But are you drinking enough? “Drinking to thirst” can be a good strategy but research shows that many dancers do not drink enough water (Rossiou et al., 2017), and evenContinueContinue reading “Hydration Tips for Dancers: Maximise Performance”
5 Dance Nutrition Principles
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.ContinueContinue reading “5 Dance Nutrition Principles”
My Dance Dietitian 