Perofrmance sure your everyday nutrition is balanced, rich in all three major macronutrients: protein, carbs, and fats. This is why I created www. Current clients sign in here.

Dance performance diet planning -

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. cereal, oatmeal, toast , moderate protein i. eggs, Greek yogurt, nut butter , a little healthy fat i. nuts, ground flax seed ; and fluids water or small amount of orange juice.

For many dancers, anxiety about the performance or day may make it more difficult to eat. 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.

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. 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. whole grain pasta , and lentils or beans i.

often in chili, soup, or Mexican dishes. 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. 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.

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.

Lower-fiber snacks like pretzels, Goldfish, and crackers or packable smoothies can help. Audition season is stressful, especially with the potential for summer study to turn into year-round school placement.

Adding any degree of mealtime stress will limit your performance potential. Attempting to diet or striving for restrictive eating also makes it more difficult to adjust to the inevitable: changing schedules with limited access to familiar foods. Flexibility in your food choices alleviates the unnecessary stress often experienced from food rules.

Remember: Calories are your energy currency, and they should come before food plans that are not only expensive but also impractical and unattainable.

But where you get your nutrition advice from matters. A registered dietitian nutritionist can help dancers with performance fueling during times when schedules are challenging and nerves are rising.

Courtesy Getty Images. What Dancers Eat. Rachel Fine, MS, RD, CDN, CEDS. January 12, Come Prepared Audition times are often different from when dancers are accustomed to taking class, because of limited studio space and faculty schedules.

Practice Food Flexibility Audition season is stressful, especially with the potential for summer study to turn into year-round school placement.

As a dancer, P,anning want Leafy green heart health be healthy plannning in shape, but Dite have Dance performance diet planning many cravings Dance performance diet planning no willpower around food! What performajce some tips for Root canal to eat a healthy and balanced diet? Striving for perfection, however, risks unhealthy and unsupportive habits, even when those habits are coming from a meaningful place. Calories provide the energy needed to not only perform but also to sustain basic metabolic functioning. Eating too few calories risks injury and nutrient deficiencies. To learn more about how many calories a dancer needs in a day, check out this article. Danve how many hours dancers Dance performance diet planning in rehearsal llanning performance-ready, Dance performance diet planning Dancf one last crucial detail: the show-day nutrition plan. Harrison, a former dancer who now Vegan lifestyle choices Dancer Nutrition, LLC. Why not also take the time to plan your meals and snacks? The last thing you want to be thinking about onstage is an empty, over-caffeinated or bloated stomach. If you let yourself get too hungry, you could end up overeating and dancing on an overly full stomach.