COMPETITION PREPARATION ESSENTIALS
NUTRITION
When it comes to dance training and competition, we often focus on technique, choreography, conditioning, and performance mindset. But there’s one key element that powers all of it—food.
THE PROBLEM:
Between back-to-back classes, performances, and late-night rehearsals, it’s easy to rely on quick snacks or skip meals altogether. Just like a car can’t run on an empty tank, your body can’t perform at its best without the right fuel. What you eat (and when) has a direct impact on your performance, and poor nutrition can quietly undermine everything you work for.
High training and performance volumes in dance coupled with inadequate dietary intake can place a dancer at risk for the following:
Nicholas & Grafenauer, 2023)
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Malnutrition leads to insufficient caloric intake, directly affecting an athlete's energy levels. Artistic athletes may experience fatigue, decreased stamina, and poor performance without adequate fuel. Energy is essential not only for executing complex routines but also for maintaining focus and mental clarity during performances.
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Poor nutrition can severely disrupt cognitive processes. Without enough carbohydrates, the brain lacks its primary fuel source, leading to brain fog, slower processing, and reduced ability to retain sequences. This not only makes it harder to learn choreography efficiently but also limits your ability to apply corrections or stay mentally present in class.
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A well-balanced diet is essential for a strong immune system. Nutrient deficiencies—especially in vitamins like C, D, and A, and minerals like zinc and iron—weaken the body’s natural defense mechanisms, making dancers and other athletes more prone to illnesses and infections. Without these key nutrients, your immune cells don’t function efficiently, inflammation increases, and recovery takes longer.
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When dancers don’t get enough fuel—especially protein, calcium, and vitamin D—the body can't repair muscle tissue, maintain bone strength, and produce the energy they need to contract, hold positions, and recover between intense combinations.
“Dancers are three times more likely to be at risk for abnormal eating behaviors and disordered eating tendencies.”
(Allen et al., 2024)
“96% of collegiate dancers reported some level of nutrient deficiency compared to sports nutrition and general dietary recommendations.”
(Moore et al., 2023)
FACTORS IMPACTING EATING HABITS
(Frontino, 2024)
BODY IMAGE & SOCIAL STANDARDS
Dancers are often under immense pressure from coaches, peers, judges, and even societal standards portrayed on social media to maintain a particular physique. The desire to achieve an ideal body shape can lead to restrictive eating habits, eating disorders, and, ultimately, malnutrition.
TIME CONSTRAINTS
Long rehearsal days, stacked classes, and travel between studios or campuses leave little time for thoughtful, balanced meals. Many dancers end up skipping meals, relying on quick fixes, or going hours without eating.
EDUCATION
Dancers may receive little to no formal education about nutrition and how food fuels movement, recovery, and performance. Without clear guidance, dancers are left to figure it out on their own, or even turn to unreliable sources or harmful diet culture messaging.
NUTRITION ESSENTIALS
Practicing healthy eating habits doesn’t necessarily mean having to maintain a strict diet. However, it’s important to know key nutrients that will help you eat intentionally to support your body.
1.
CARBOHYDRATES
Your primary energy source
Carbohydrates generate adenosine triphosphate (ATP), which is your body’s main energy source. These foods can help improve the ability to sustain long-duration types of activities at moderate to high intensities.
Oats
Pasta
Bread
Whole grains
Rice
Sweet potatoes
2.
LEAN PROTEIN
For strength & recovery
Protein is made up of amino acids, which are the building blocks your body uses to rebuild muscle tissue. Without adequate protein, your body doesn’t have the raw materials needed to repair the damage & recover properly.
Tofu
Nuts
Grilled chicken
Turkey breast
Eggs
Lentils
Cottage cheese
3.
HEALTHY FATS
For endurance & brain function
Unlike carbohydrates, which provide quick energy, fats are a slow-burning fuel source. They’re especially useful during longer rehearsals, classes, or back-to-back performances when your body needs a steady supply of energy.
Avocados
Flaxseeds/chia seeds
Nut butters (peanut, almond)
Olive oil
Fatty fish (salmon, tuna)
4.
VITAMINS & MINERALS
For energy & bone health
Certain vitamins and minerals such as calcium, vitamin D, Vitamin K, phosphorus, & magnesium help convert the food you eat into usable energy that powers your muscles during dance.
(Amawi et. al, 2024)
Leafy greens (kale, spinach)
Dairy or fortified alternatives (milk, yogurt)
Oranges
Beans
Carrots
How should I portion my food?
When it comes to controlling portions, you don’t need to be an expert at counting calories. Try this simple, accessible, and convenient method to manage your food intake using just your hands!
1 portion of protein = 1 palm
1 portion of vegetables = 1 fist
1 portion of carbs = 1 cupped hand
1 portion of fats = 1 thumb
(Ameh, Cilliers, & Okpechi, 2016)
Portion variations are made depending on your exercise level throughout the week & your specific goals:
(Precision Nutrition, n.d.)
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Minimal activity: No purposeful exercise, <6,000 steps/day
Moderate activity: 3-4 workouts/week, 6,000-10,000 steps/day
High activity: 6-7 workouts/week, 10,000-15,000 steps/day
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Lose body fat and overall body weight
Improve health and maintain body weight
Gain muscle and overall body weight
Click here for in-depth guidelines on suggested portion sizes based on these factors!
STRATEGIES FOR
HEALTHY EATING HABITS
Education is key to sustainable habits. If you're unsure what’s right for your body, seek support from a healthcare professional who understands the physical demands of dance. You can start with these strategies to build a routine that doesn’t neglect your body’s basic needs.
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Prepare for long days/nights by having snacks available for a quick fix in between rehearsals. Good options include trail mix, energy bars, hard-boiled eggs, fruit, or whole grain crackers.
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Hydration plays a vital role in your performance and recovery, yet it’s often overlooked. Dehydration leads to fatigue, cramps, and decreased focus. Sip water consistently throughout the day—not just when you’re thirsty. Add electrolytes if you’re sweating heavily, especially during summer intensives or long rehearsals.
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Try to include carbohydrates, lean protein, healthy fats, and fruits or veggies in every meal. Variety ensures you get all the nutrients needed to support muscle function, immunity, and recovery. Although it can be difficult to plan balanced meals on the go, aim to meet the suggested 3 meals a day.
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Don’t ignore hunger cues & skip out on meals because of convenience. Relearning to listen to your body is essential. If you're feeling drained, dizzy, or foggy, it may be time to refuel. Hunger isn’t something to neglect—it’s a signal that your body needs support to keep going.
REFERENCES
Amawi, A., AlKasasbeh, W., Jaradat, M., Almasri, A., Alobaidi, S., Hammad, A. A., Bishtawi, T., Fataftah, B., Turk, N., Saoud, H. A., Jarrar, A., & Ghazzawi, H. (2024). Athletes' nutritional demands: a narrative review of nutritional requirements. Frontiers in Nutrition, 10, 1331854. https://doi.org/10.3389/fnut.2023.1331854
Ameh, O. I., Cilliers, L., & Okpechi, I. G. (2016). A practical approach to the nutritional management of chronic kidney disease patients in Cape Town, South Africa. BMC Nephrology, 17, Article 68. https://doi.org/10.1186/s12882-016-0297-4
Frontino, A. (2024). The relationship between dancing and eating habits. Journal of Student Research, 13(1), Article 5961. https://doi.org/10.47611/jsrhs.v13i1.5961
Kontele, I., & Vassilakou, T. (2021). Nutritional risks among adolescent athletes with disordered eating. Children, 8(8), 715. https://doi.org/10.3390/children8080715
Moore, K., Uriegas, N. A., Pia, J., Emerson, D. M., Pritchett, K., & Torres-McGehee, T. M. (2023). Examination of the cumulative risk assessment and nutritional profiles among college ballet dancers. International Journal of Environmental Research and Public Health, 20(5), 4269. https://doi.org/10.3390/ijerph20054269
Nicholas, J., & Grafenauer, S. (2023). Investigating pre-professional dancer health status and preventative health knowledge. Frontiers in Nutrition, 10, 1271362. https://doi.org/10.3389/fnut.2023.1271362
Precision Nutrition. (n.d.). Hand portion FAQ. Retrieved July 2025, from https://www.precisionnutrition.com/hand-portion-faq