What do you wish all performers knew?
Everyday Performance Nutrition
Nutrition on Performance Day
Eat breakfast – whether it’s a matinee or an evening performance, start your day with adequate breakfast.
Keep single serve snacks in your bag for easy refuelling throughout the day
Go for easily digested foodsand meals before performance (see examples below)
Have an adequate meal for recovery after the performance. (E.g. pasta; rice with stir-fried chicken and veg; sandwiches; hearty loaded soup with toast or noodles)
Helpful Snacks on Performance Day
What are some myths about diet we can bust?
The reason why many diets end up with a rebound weight gain is because of the proper functioning of the body – If the body is malnourished, it will reduce metabolism and the functions of its organs and systems, so when you finally eat adequately it will renourish the weight it had lost (this is also known is weight cycling). Not-dieting is the best way to keep your most optimally performing self.
Carbohydrates are essential fuel for the body, just like fats and proteins. In fact, injury rates go us as carbohydrate intake goes down for dancers and aesthetic athletes.
Cell repair, growth, and development happens during your sleep. If you don’t have enough fuel in your body by eating an adequate meal post-performance or training in the evening, your body won’t be able to recover efficiently overnight. Try and go for easily digested foods. Very high-fibre or high-fat foods can take much longer time to digest hence negatively impact your quality of sleep.
There is no evidence to support that weight loss reduces joint injuries in dancers. In fact, the evidence shows that weight loss leads to greater overall injuries in dancers, and that developing appropriate muscles (or muscle groups) around the joint areas are the most helpful injury-prevention and management.
Fasted exercise has not been shown to translate to body fat changes in the long term. When you exercise in a fasted state, your body may burn a higher percentage of fat. But because your body is low in fuel, you can only exercise at a lower intensity. This means that your performance quality does not necessarily improve. There is much better evidence showing that exercising in an adequately fuelled state optimises muscle gains, endurance, and performance quality.