Why does nutrition matter for dancers? Food and water are what power every class, rehearsal and competition. When you eat and drink enough, you have the energy to dance, your muscles recover between sessions, and you’re less likely to get sick or hurt. Here’s how dance nutrition works, plus ten practical tips for competitive dancers and their families.
Why nutrition is important for dancers
Dancing is hard physical work. Every practice, rehearsal and performance uses a lot of energy, and food is the fuel that puts it back. Good nutrition for dancers starts with a simple question when you plan meals and snacks: what does my body need to dance well today?
One of the most common mistakes dancers make is not eating enough to keep up with how much they dance. Your body needs enough food to refuel and recharge, and growing dancers need plenty of it.
Carbohydrates are a dancer’s best friend. Your body breaks them down into glucose, which fuels your muscles faster than any other kind of food energy. Whole grains and other complex carbohydrates are the best choices, and a little extra before, during or after a long class helps keep your energy up.
Fats matter too. Your muscles use stored fat for energy when you exercise, and fats also help build your cells, protect your nerves, make hormones and absorb certain vitamins. Good sources include nuts, nut butters, olive oil, canola oil and avocado.
Vitamins and minerals are easy to forget. B vitamins help your body turn food into energy and make red blood cells. Iron carries oxygen in your blood, and your muscles need that oxygen to make energy. Calcium and vitamins D and K help build strong bones, and your bones do much of their growing during the same years most people dance. Strong bones lower your chance of a stress fracture.
1. Energy levels
Dancing takes a lot of energy. A balanced diet gives you the stamina for long rehearsals, hard training sessions and performances. Carbohydrates are your body’s main source of energy, so include plenty of whole grains, fruits and vegetables.
2. Muscle health
Your muscles need protein to repair and grow stronger after a hard dance session. Chicken, fish, tofu, beans and other legumes are all good sources to work into your meals.
3. Bone strength
Dancers need strong bones to handle jumps and lifts and to avoid injuries. Calcium and vitamin D are the big ones for bone health. Dairy, leafy green vegetables and fortified foods have plenty of calcium. Time outside in the sun helps your body make vitamin D, and fish and egg yolks have some too.
4. Hydration
Why is hydration important for dancers? When you don’t drink enough, you get tired faster, your muscles are more likely to cramp, and you can’t dance as well. Drink water throughout the day, and especially before, during and after class. For most dancers, water is all you need. If your child has long, sweaty competition days and you’re wondering about sports drinks, ask your pediatrician. (Here’s more on why dancers get muscle cramps and how to prevent them.)
5. Immune function
Getting sick means missing class and rehearsal time. Vitamin C, zinc and iron all help your immune system do its job. Citrus fruits, nuts, seeds and lean meats are good sources of them.
6. Eat regularly
Skipping meals leaves you low on energy, and your dancing suffers for it. Eat balanced meals and snacks spread through the day so your energy stays steady, especially on long dance days.
7. Balance your plate
Try to have carbohydrates, protein and fat at each meal. Carbohydrates give you energy, protein helps your muscles repair, and fats keep the rest of your body healthy. Add fruits and vegetables in lots of different colors to get a good range of vitamins and minerals.
8. Pre-performance nutrition
Before a performance, competition or hard training session, eat a meal with plenty of carbohydrates and some protein. Skip greasy foods and very high-fiber foods, which can upset your stomach. A turkey sandwich on whole-grain bread with a piece of fruit is a good example.
9. Post-performance recovery
After you dance, have a snack or meal with both carbohydrates and protein to refill your energy and help your muscles recover. Greek yogurt with berries, or a banana and yogurt smoothie, are easy options.
10. Listen to your body
Notice how you feel after different foods. Everyone’s needs are different, so it’s worth figuring out what works for you. If you often feel sluggish or your stomach bothers you, try changing what you eat or when you eat it. Dancers who aren’t eating enough for their training, or families with specific questions, should talk with their pediatrician or a registered dietitian.
How to fit nutrition into your dance routine
Knowing what to eat is one thing. Fitting it around school, class and rehearsals is the hard part! A few habits help:
- Keep a water bottle with you, and take it to every class, rehearsal and performance.
- Eat some carbohydrates before you dance. Oatmeal with fruit, or a whole-grain sandwich with some lean protein, are good choices before class.
- Have protein at every meal. Chicken, fish, tofu, beans and eggs all count, and a handful of nuts makes an easy snack for before or after class.
- Don’t forget fruits and vegetables. Besides vitamins and minerals, they have fiber, which helps you feel full. Have plenty every day, and try them different ways so you don’t get bored.
- Watch your timing. A big meal right before class can leave you feeling heavy and sluggish, and not eating enough can leave you weak or lightheaded. Give yourself an hour or two to digest a small meal or snack before you dance. If class is sooner than that, pick something small and easy to digest, like a banana.
Taking care of your body over the summer
Summer is a break from the school year, but your body still needs looking after, whether you’re doing a summer intensive, taking some time off, or dancing just for fun.
Hydration in the heat
Hydration for dancers gets harder in summer. Hot weather and more time being active mean more sweat, so it’s easier to get dehydrated. Dehydration can bring on muscle cramps, tiredness, dizziness and lower endurance, and all of those make dancing harder and less safe. Start the day with a glass of water and keep your water bottle close. Foods with lots of water in them, like watermelon, cucumbers and oranges, help too. Water is the best everyday drink for staying hydrated.
If you dance outside or go to summer workshops, watch out for overheating. Your body works harder to cool down in warm weather. Wear light, breathable clothes, take frequent water breaks, and stay out of direct sun for long stretches. In the studio, tell your teacher right away if you feel dizzy, very tired or sick to your stomach. Stop dancing and rest somewhere cool.
Summer meals
Barbecues and ice cream are part of summer, and that’s fine. Around them, keep eating balanced meals with protein, healthy fats, whole grains, fruits and vegetables so you have energy for class. A banana with nut butter or a yogurt smoothie makes a good snack before class, and a turkey and avocado wrap or cottage cheese with berries is a good choice afterward.
Stretching
If you stop stretching over the break, you may come back to class tight and less flexible, and tight muscles are easier to injure. A few minutes of stretching every day keeps you flexible and strong until classes start again. Try:
- Hip openers: butterfly stretch, lunges with a twist
- Leg and hamstring stretches: standing or seated forward fold, leg swings
- Back and core: bridge pose, gentle spinal twists
Stretching in the morning, after a workout and before bed all help. For more ideas, see these dance stretches for flexibility.
Rest
Rest matters as much as staying active. Pushing too hard can lead to burnout, tiredness and injuries that follow you into the next season. Plenty of sleep helps your muscles recover, and easy activities like swimming, yoga or walking keep you moving without adding stress. Take at least one full rest day a week so your body can rebuild its strength.
Build healthy habits and achieve your goals
Good dance nutrition shows up in how you perform, how quickly you recover, and how healthy you feel. Eat balanced meals with enough of the nutrients your body needs, drink your water, and rest, and you’ll have the energy and strength to keep improving. That’s true for a fit, healthy dancer on our competitive Company Team and for anyone who just loves class. So fuel up, stay hydrated, and keep dancing!
Reach your goals with Nan’s School of Dance
At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels.
We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!
Don’t forget to register!
From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes (18 months – 2.5 years). Register online or give us a call at (919) 803-6044 to hold your spot!
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