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Dancers Eat

What Should Dancers Eat

All dancers need a healthy lifestyle and proper nutrition to supply the required energy and stamina in their body. According to a blog post on 10kitchen, Long hours of continuous training, grueling rehearsals, and the performance itself need the proper nutrients in order to sustain the body’s physical demands. The right nutrition also helps in developing the dancer’s muscle and overall strength as it also assists in avoiding any untoward injury.

What should dancers eat? What are the foods that give dancers the balance nutrients needed to make them perform at their best? The best dancers need to eat nutritious foods and should maintain a balanced diet that must contain carbohydrates, fluids, fats, proteins, and vitamins and minerals. Read below for more details.


A typical diet for dancers should be between 55% to 60% carbohydrates as this is the major source of energy during training and performance. After the body’s digestion, carbohydrates are usually broken down into glucose and are stored in the cells as glycogen. The glycogen is then converted as energy which fuels the dancer’s body during intense training and even rehearsals. Dairy, whole grains, potatoes, rice, vegetables, and fruits are the best sources of carbohydrates.


A dancer’s diet must contain about 12% to 15% of protein. Protein is an important requirement as it helps in developing, maintaining, and repairing muscles in the dancer’s body. Protein also contains amino acids that help maintain healthy red blood cells. The strength that dancers require in performing at their best usually comes from the protein that they have eaten. Whether it’s prepared by normal cooking or using air fryers, the best sources of protein are still legumes, beans, meat, poultry products, eggs, nuts, and some types of fish.


Proper hydration is important for all dancers as failure to do so will compromise and affect their performance. Continued fluid supply to the body is a must as it prevents thirst to dancers, maintains the body’s electrolyte levels and promotes proper blood circulation. Remember that fluids are the primary cooling instrument in our body, making it important to always make sure to maintain the continuous supply of fluids in the body. All dancers must be hydrated throughout the day by drinking the proper amount of water daily.

Healthy Fats

Dancers need healthy fats as it provides an alternative source of energy to the body once all the carbohydrates are used. Healthy fats are also instrumental in reducing unhealthy cholesterol flowing in the blood while promoting and encouraging the good one. To be able to have healthy fats, dancers must eat avocado, tuna, nuts, salmon, walnuts, and olive oil.

Vitamins and Minerals

These micronutrients are needed for the right formation and maintenance of red blood cells in the body. Vitamins and minerals also help in the production of energy and the repairing and recovery of tired muscles. It is important for dancers to eat five servings of fruits and vegetables daily in order to have an adequate supply of vitamins and minerals in the body.

All dancers must eat the right nutritious food that provides the proper nutrients needed in the body. The list above will serve as a guide for dancers for them to maintain a balanced diet and eat the right kind of food.

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