By Kate Smith

When one thinks of a dancer and all of the things they need to do to continue to 

improve their craft, many things come to mind – stretching, taking technique 

classes and practicing frequently are a few. But one thing that is not as obvious 

from the outside is nutrition. Improving nutrition can help dancers gain more 

endurance, strength and improve their overall health and dance performance.

Hydration 

The first thing to keep in mind is hydration. Dancers must always stay hydrated, 

and it can be difficult during an intense practice and performance schedule. 

However, the importance of fluid intake is not to be overlooked. According to 

Suzanne Martin’s Dance Magazine April 2003 article, “Health and fitness for life,” 

“a loss of as little as 2 percent of body fluid can imbalance a dancer's brain 

chemistry to the point of creating mental confusion and loss of coordination and 

balance.” Martin suggests drinking an eight-ounce glass of water at the beginning 

of each day to help maintain hydration.

Diet 

When it comes to diet, eating foods that maintain the dancer’s energy level are 

crucial. The Dance Today! June 2004 article, “Getting through the Day: A 

Dancer’s Guide to Eating on the Move,” recommends eating carbohydrates such 

as grains and pasta in addition to breakfast each day.

 “I always recommend a sensible diet, including lots of carbohydrates and 

avoiding too much fat. Dancers don’t need different fuel from other people — 

they just need more of it because they use more energy,” 

former Royal Ballet dancer Deborah Bull states in the article. 

Bally Total Fitness personal trainer and fitness director Matt Ledbetter also 

stresses the importance of carbohydrates in a dancer’s diet.

 “Carbohydrate is stored as glycogen in the body, and the amount of glycogen 

stored in the body affects stamina and endurance,” he explains. “Training and 

eating properly, with particular attention to carbohydrates, can increase and 

maintain glycogen stores, which is particularly important for endurance athletes, 

like dancers!” 

Ledbetter says that protein and fat are also important for keeping up energy. 

“When fats are eaten as part of healthful foods, they provide an important 

energy source for athletes in training. Good choices include the fats from nuts, 

seeds, vegetable oils and avocados.”

So taking in lots of fluids and energy-providing foods are important for a 

dancer’s everyday nutrition. What about performance season? Eating several 

small meals each day can be the trick to keeping the dancer’s energy level up 

during a busy performance season, according to the Dance Magazine March 

2006 article, “Eating and drinking for energy: what--and when--to eat and 

drink before performing.” 

The article states that dance nutritionists advise dancers to eat six small meals 

a day during performance season, including one two hours before performing 

and one right after performing. Suggested foods to keep one’s body fueled 

include protein shakes, sandwiches, bananas, and bagels.

Peak Performance Pasta

For a tasty energizing meal, try Dance Magazine’s “Peak Performance Pasta” 

1/2 pound whole-wheat pasta

Olive oil

1 small onion, chopped

1/8 teaspoon hot red pepper flakes to taste

2-3 cups bite-size prewashed spinach

  and/or any combination of fresh or

  frozen vegetables

1 15-oz. can white, black, or red beans

  drained, or 1 7-.oz. can white tuna in

  water, drained

Fresh or dried herbs to taste

Salt and pepper to taste

Lemon juice or Parmesan cheese (optional)

Prepare pasta according to package directions. While pasta is boiling, pour 

enough oil into large skillet to make a thin film on bottom. Heat over 

medium-high heat. Add onions and stir until just soft. Add hot pepper flakes 

and toss. Add spinach and cook until slightly wilted (cook other vegetables 

until barely soft). Stir in beans or tuna and herbs. Toss until heated. Mix into 

drained pasta. Season, squeeze in a touch of lemon juice, and add cheese 

if desired. Makes 2-3 servings.

For an Asian variation, use a mixture of peanut and sesame oil. Instead of 

herbs, add a pinch of ginger. Sprinkle with sesame seeds instead of Parmesan 

cheese.