Dancer Nutrition: What to Eat Before Competition

March 18, 2016


A dancer’s diet is one of the most important parts of keeping a healthy, strong, and energized lifestyle. At Fitzsimmons Dance Factory, we encourage adopting a healthy lifestyle that focuses on nutrition fit for dancers. The right food for dancers can fuel great 

rehearsals, practices, and competition days. Let’s explore nutrition for dancers, and what not to eat before a dance competition. 


Opt for water instead of soda. Soda is a bad idea to drink before a dance performance. It can cause dehydration and is unnecessary sugar. Drink water instead to stay properly hydrated. Dancing takes a lot of energy and you need to have plenty of water in your system to cool you down during and after your dance routine. 


Snack right. Competition day can be nerve racking. Instead of heavy meals, choose 

snacks and small meals full of carbohydrates to help sustain energy. Eat healthy, small 

snacks to keep up energy like granola, trail mix, crackers, and rice cakes. 


Eat enough on performance days. You don’t want to leave yourself without any fuel. 

Food is a source of fuel for the body, especially on crazy competition days where you’re 

putting all your effort towards your routines. Not eating the day of competition can lead 

to low blood sugar and jeopardize your performance


Avoid foods that cause bloating. Cucumbers, cabbage, broccoli, beans, and 

cauliflower are foods that can be difficult for the stomach to break down. They can 

cause painful cramps and bloating. We also recommend not consuming whole grains, 

dried fruits, or nuts 24-48 hours before competition. Especially for those who are 

sensitive to these foods. But they can be great sources of energy if you don’t have any 



Stick to eating healthy foods during dance rehearsal, practice, and especially before 

competition. The wrong foods and beverages can harm a dancer’s performance, so be 

mindful of eating decisions. It’s always important to be attentive to what we put in our 


Please reload

Featured Posts

Fitzsimmons Dance Factory at Rochester Fringe Festival 2019

September 9, 2019