Should you eat before or after performing?

Great question — whether to eat before or after performing depends on how long before, what you're eating, and how intense the performance is. But here's a dancer-specific breakdown to guide you:

🕐 Before Performing: Yes — but eat smart & early

✅ Eat 2–3 hours before your performance:

This gives your body time to digest, avoid bloating, and fuel your muscles.

• What to eat:

  • Lean protein (chicken, tofu, eggs)

  • Complex carbs (brown rice, sweet potatoes, whole grains)

  • Light veggies or fruit (avoid anything too gassy like broccoli or beans)

• Hydration: Start early and stay consistent.

✅ Quick snack (30–60 minutes before), if needed:

If you're low on energy but it's too close for a full meal:

• A banana

• A small granola bar

• A rice cake with almond butter

• Electrolyte drink or diluted fruit juice

❌ Avoid before performing:

• Greasy, heavy foods (can cause cramps, nausea)

• Lots of dairy or sugar (can cause energy crashes)

• Carbonated drinks (bloating!)

• High-fiber foods right before (digestive issues)

🕘 After Performing: Yes — recovery food

Eating after a performance helps refuel your energy stores, repair muscles, and avoid fatigue.

• Eat within 30–60 minutes if possible.

• Best recovery foods:

  • Lean protein + healthy carbs (grilled chicken with rice, tofu stir-fry, eggs and toast)

  • Protein smoothie with fruit and greens

  • Hydrate well — especially if you’ve sweated a lot

💡Pro Tip:

If your performance is high-energy (like salsa, hip-hop, contemporary), treat it like an athletic event. You need fuel for peak performance, just like a runner or gymnast.

TL;DR:

• ✅ Eat a full meal 2–3 hours before

• ✅ Have a light snack 30–60 minutes before if needed

• ✅ Eat a balanced meal after to recover

• ❌ Don’t perform on a heavy or empty stomach

Let me know what kind of performance you're doing (style, length, intensity), and I can give a more tailored food plan!