Today’s dancers are expected to be more athletic than ever before. They must combine strength, agility, and endurance with artistry, grace, and control, making them a unique type of athlete. To execute dynamic allegro and controlled adagio with apparent ease, dancers must fuel their bodies with the enough of the right nutrients to support energy production, muscle power, and stamina.
My name is Chyncia Salerno, and as a dancer and Accredited Practising Dietitian here is a snapshot on how dancers can support their bodies with nutrition.
Fuelling Before Class
Skipping or under-fuelling before class can lead to energy deficits that hinder both performance and focus. Without adequate fuel, the body may rely on less efficient energy sources like stored fat, which takes longer to convert into usable energy, especially for the brain. This can result in brain fog, making it harder to pick up choreography or stay mentally sharp during class.
Additionally, if the body is starved for fuel, it may start breaking down muscle tissue for energy, undoing all the hard work you’ve put into your conditioning.
The goal before class? Quick-releasing, easily digestible carbohydrates to give your muscles the fast energy they need to support explosive movements and complex sequences.
Pre-class snack ideas:
- Banana
- K-Time Twist Bar
- Crumpet or pickelet with a spread of honey or jam
Fuelling During Class
Staying hydrated during class is just as important as what you eat. Dehydration can contribute to muscle fatigue, cramping, and reduced focus. If you have multiple classes back-to-back or classes lasting longer than 60 minutes, a small, energy-boosting snack between sessions can help you maintain performance.
Mid-class snack ideas:
- 2-3 x bliss/ energy balls
- 3-4 dried apricots
- Packet of pretzels
Fuelling After Class
Post-class nutrition plays a key role in recovery. It helps replenish glycogen stores, supports muscle repair, and preps your body for the next training session or performance. Aim to eat something within 60 minutes of finishing class, ideally combining protein with carbohydrates.
Post-class recovery snack ideas:
- Chobani Fit yoghurt + Muesli
- Wholegrain toast + tuna + sliced cucumber
- Vita-Weat crackers + slice of cheese + shaved turkey or ham
Just like stretching, conditioning, and rest, nutrition is essential for a dancer’s longevity. Nourishing your body consistently ensures that you’re physically and mentally prepared to meet the demands of your training and career.
If you are a dancer and would like to work on your nutrition, please book in an initial consultation at the Lane Cove clinic or online and I will be sure to support you perform at your best day to day and during dance!
