Many dancers wonder “what’s best to eat the day of my dance performance or competition?” This is a great question and hopefully the following tips will help you develop a plan for achieving your optimal performance, even during an all-day affair. However, it’s important to remember that adequate fueling and hydration starts with everyday nutrition. This is even more critical in the week leading up to your event when dancers typically have additional rehearsals or practices, along with anxiety and concerns about costumes, makeup, and choreography. Showing up to your performance or competition depleted from an intense week of dancing can be detrimental and difficult to recover from. Therefore, take time to eat well during your busy week. Then, the following tips can make a difference in helping you stay energized so you will perform your best all day (or weekend) long!

1) Have a plan. 

Write down the times you will be dancing and plan to have a balanced meal with lean protein, wholesome carbohydrates, and a small amount of healthy fat about 3-5 hours before you perform (i.e. a sandwich or wrap with turkey, spinach and hummus and a piece of fruit); and, a small snack with easily digestible carbohydrates (i.e. fruit or crackers) about 30 minutes to an hour before dancing. For example, if you dance at 1 pm and 7 pm, you could plan to have breakfast at 8 or 9 am, a well-tolerated snack at 11:30 or 12 pm, lunch after the 1 pm performance, a moderate-sized meal at 4 pm and a recovery snack (with protein and carbohydrate) after the evening performance.

2) Be prepared. 

Have the foods from your plan on hand or know they will be available for you. The day of a performance or competition is not the time to try new foods or depend on fast food meals. Even trying your friend’s seemingly harmless nutrition or energy bar can backfire with added ingredients that may cause stomach upset.

3) Eat well the night before. 

For your evening meal, dancers need to eat plenty of complex carbohydrates along with lean protein the night before they perform, but choosing more nutrient dense foods, such as brown rice with salmon, roasted vegetables, and a glass of milk is preferred over foods high in sugar or fat.

4) Start your day with a good breakfast. 

This may mean that you need to wake up earlier! Yes, sleep is important (see tip #10), but skipping or skimping on breakfast will only make it more difficult later. Aim to get in a meal higher in carbohydrates (i.e. cereal, oatmeal, toast), moderate protein (i.e. eggs, Greek yogurt, nut butter), a little healthy fat (i.e. nuts, ground flax seed); and fluids (water or small amount of orange juice).

5) Know your body. 

For many dancers, anxiety about the performance or day may make it more difficult to eat. Therefore “practicing” your meals or snacks – not only timing, but what foods and how much – in the week leading up to the event can help you feel more confident about your eating plan. If you don’t tolerate solid foods very well before dancing, choose foods that are easier to digest or more of a liquid consistency, like applesauce, dry cereal, saltine crackers, fruit/yogurt/protein smoothie or fruit juice mixed with water. For some dancers, dairy foods (milk, yogurt, cheese) or high fiber foods (vegetables, whole grains) are more difficult to tolerate the day of a performance, and it would be important to have alternatives if these are typical go-to foods.

6) Eat slowly. 

Being in a hurry or increased anxiety may cause a dancer to eat too fast. Consequently, food may not be chewed well or you may swallow excess air that contributes to gas, bloating and indigestion. Try to allow at least 20 to 30 minutes to eat your food slowly and mindfully.

7) Limit high fat and high fiber foods. 

Healthy fat and fiber are both very important and a necessary part of everyday nutrition, but these types of nutrients take longer to digest and may contribute to stomach cramps or nausea if eaten in an excess or too close to dancing. Examples of foods higher in fat include fast food options, such as fried chicken, hamburgers, and French fries; or, sandwiches with large quantities of mayonnaise, bacon, or cheese. Common sources of foods high in fiber include vegetables, whole grains (i.e. whole grain pasta), and lentils or beans (i.e. often in chili, soup, or Mexican dishes).

8) Drink up! 

For optimal performance, dancers need to show up well-hydrated. Lack of energy, nausea, headaches, and muscle cramping are just a few side effects of dehydration. Thirst is often an inadequate indicator of dehydration, so fill up on fluids up to 2 hours before your event to allow time for the body to get rid of any excess. Sips of water or carbohydrate-containing sports drinks while waiting to dance will help with hydration, with an added benefit of maintaining blood sugar and preventing mental and muscular fatigue. As mentioned previously, test this out before the big day.

9) Be mindful of your choices when eating out or choosing from the concession stand. 

If you don’t have time or forgot to pack food from home, try to choose foods from the concession stand or restaurant that are close to the foods you tolerate well. Fruit, bagels, plain turkey sandwiches, cereal, and yogurt are common foods available at concession stands at dance events and may be a better option than unfamiliar foods.

10) Get plenty of rest. 

A busy week and weekend of dancing can be mentally and physically exhausting. Good quality sleep (and about 8 hours per night) is critical for keeping your body healthy and your energy up so you can perform your best. Don’t forget to practice good sleep hygiene, such as turning off electronics an hour before bedtime and avoiding stimulants, such as caffeine or energy drinks.

About the Author:  Val Schonberg is a Registered Dietitian with a Master’s degree in nutrition science and Board Certified as a Specialist in Sports Dietetics.  She is the founder of EnlightenU Nutrition Consulting and enjoys enlightening individuals about food, eating and overall wellness. For questions or additional information, you can check out her website at www.enlightenUnutrition.com or contact Val directly at 612-865-6813.