Nutrition for Dancers

Published : Sep 20, 2019
  • 0 mins read
  • Updated On : Jul 20, 2022

    Dancing is a physically vigorous activity and requires a great deal of focus, strength, and stamina. Constant rehearsal and performance takes a toll on muscles, joints, bones and overall health. In order for dancers to perform at their best, it is very important that they are well fueled and fit. A balance of nutrition plan will not only improve energy, concentration, and focus but also will assist in injury and fatigue prevention and promote endurance within the dance industry. The benefits of good nutrition are numerous, and even more so for active dancers. Good healthy eating habits can improve the recovery from such strain, and even assist with lean muscle growth and soft tissue repair. Eating the right quality of foods can increase energy, focus, and concentration. Having the balance of nutrients not only prevents fatigue and injury but also supports a long healthy career in dance.
    Nutrition for Dancers
    Before class, rehearsal and/or performance:

    How can I increase my energy, concentration, and focus?

    •  Eat breakfast and do not skip any meals
    • Combine protein, fats, and carbohydrates in the right quantities and stay hydrated.
    • Eat small healthy meals throughout the day

    How can I prevent fatigue?

    One of the best ways to maintain energy is to provide the body with fuel throughout the day. There are two key ways to stay fueled:

    1. Organize ahead and have small meals or snacks between rehearsals and classes (ie. fruits, vegetables, cheese)
    2. Include a protein meal/snack.
    3. Stay hydrated throughout the day
    4. Do not skip any meals
    5. Take the essential supplements daily.

    What is wrong with food on the go?

    Foods that are most readily available on the run are not necessarily the best choices for staying healthy and building a strong energized body. Even foods labeled as healthy foods contain high amounts of sugar and/or fat and do not provide dancers with the necessary nutrients for building lean muscle and staying mentally focused over a period of time. Eat smaller quantities of these foods at one time to avoid the “too full” feeling, especially when having to dance within a short period of time. Try carrying, fresh fruit, nuts and seeds and homemade dips, such as hummus or a low-fat yogurt dip. Make sure you get some proteins and carbs with each snack or small meal. The nutrients from carbohydrates and proteins work as a team to help build lean muscle and keep energy levels sustained.


    Hydrate and simple carbohydrates rich food to delay the fatigue:

    In addition to excess activity involved in the dancing, the two major nutritional factors that contribute to muscle soreness are lack of hydration, electrolyte imbalance, and energy loss. Our body fluids are primarily water and salt. We generally lose up to two litres of water each day in sweating and other water loss from basic body functions. It is important to consume fluid throughout the day and not wait until you feel thirsty and also, including electrolyte and energy drinks is very essential to replenish all the electrolytes lost in the activity.


    Post-game nutrition is the key to recovery for many, if not all, high performance sports, and dance is no exception. Eating the right quality of foods at the right time can be helpful in ways including:

    • Muscle repair
    • Soreness prevention 
    • Lean muscle growth
    • Ability to recover and rehearse the next day 

    The body becomes depleted of essential nutrients and stored energy after intense exercise and physical exertion, and so replenishing it all is very essential with the essential recovery supplements.

    Some of the top nutrients supplements that are essential for dancers to stay healthy, especially after extreme training and performing, include:

    Nutrition for Dancers

    Antioxidants prevent oxidation (food turning brown or going rancid) and are important for dancers and athletes because of their ability to rid the body of excess damaging by-products that circulate in the blood (known as free radicals). Intense training increases the abundance of free radicals. And so, Supplements high in vitamin C, in particular, as well as vitamins A and E, you will have a better chance to ward off these free radicals and be better protected from getting sick and feeling too sore in the next dance sessions.

    And so make sure, your nutrition from foods and the essential supplements are very essential.
    Nutrition for Dancers

    Sayali Naik
    Fast&Up Nutrition Consultant

    Sayali works with a tons of people and players across the globe and across the sports disciplines, from grassroot to professional Cricketers, Football players, Badminton. Sayali is extremely passio... Read More

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