3 Keys to Performance Fuel

Many dancers ask “what is the best to eat the day of my competition or performance?” It is one of the most important questions. Remember appropriate fueling beings with your everyday nutrition and hydration. This becomes extremely important as we lead into competition season when there are additional rehearsals, performance stress and anxiety, and travel. Hopefully these tips and tricks will help you stay energized through the long days and perform at your peak! 

Step 1: Plan Ahead 

Competition days can be long. It is important to set aside and plan out when you will eat. You never know what food will be offered, if any food at all! So take some time to pack some of your favorite snacks and Meal Prep

3-5 hrs before you perform, eat a “meal”. See the plate diagram above for suggested plate portions. 

1-2 hrs before you perform, have a high carbohydrate, easily digestible snack- like fruit with nut butter, peanut butter crackers, or trail mix. 

 Post-performance, consider having a recovery snack like a parfait or hummus with veggies and crackers while you wait for awards, your next performance, or the next meal.

 Step 2: Balance your Meals

Before performances you want nutrient dense foods that will sustain energy throughout the day. Complex carbs will transfer glycogen into energy for bursts of energy for performing while lean proteins will give you a lasting energy throughout the day. Another big factor in a balanced meal is fluids- dehydration can lead to fatigue, muscle cramping, and headaches. 

Complex Carbs: beans, fibrous veggies (leafy greens, carrots, broccoli), fresh fruit, whole grains (whole wheat items, quinoa). 

Lean proteins: chicken, fish, greek yogurt, cottage cheese, lentils, eggs, nuts, tofu. 

Hydration: water or watery concentrated beverages are preferred to sugary drinks and caffeinated beverages. Remember the 8x8 rule: 8oz of fluid, 8x throughout the day. 

Step 3: Know your body

When you are traveling, opportunities to try new and exciting foods might present itself. BUT, stick to what you know your body tolerates and thrives off. Introducing new foods to your diet right before a competition, no matter how good they look, put you at risk for decreased performance due to unexpected hunger or stomach upset. 

Performance Plate: The Athlete’s Plates are a collaboration between the United States Olympic Committee Sport Dietitians and the University of Colorado (UCCS) Sport Nutrition Graduate Program. 

More Tips from Top Performers:

Rockettes Recipes: https://www.youtube.com/watch?v=Vo3H9giCZP8

Performance snacks with National Ballet of Canada: https://coveteur.com/2018/01/23/ballet-dancer-meals/

Recital diet: https://www.tututix.com/dancer-nutrition-recital/