What to Eat Before, During, and After Dance Classes: A Sports Dietitian’s Guide for Contemporary Dancers
Ashleigh is the Sports Dietitian for Bangarra Dance Theatre, a contemporary dance company which infuses its style with rich Indigenous cultural traditions and narratives. Based in Sydney, Ashleigh specialises in dance nutrition, helping dancers fuel their bodies effectively to enhance performance, support recovery, and maintain long-term health.
Why Nutrition Matters for Contemporary Dance
Dancers require endurance, strength, precision, and resilience—all of which depend heavily on effective nutrition strategies. Inadequate fuelling can lead to fatigue, impaired technique, injury, and slowed recovery. Following evidence-based nutrition guidelines ensures dancers perform at their peak while safeguarding their health.
Pre-Dance Nutrition: Fuel Smart, Feel Strong
The goal before class is to provide enough energy to power movement without gut discomfort:
Timing: Consume a meal 3–4 hours before class or a smaller snack 30–60 minutes prior.
Focus on Carbohydrates: Choose slow release carbohydrates for sustained energy
Include Some Protein: Moderate protein supports many important chemical reactions within the body, maintains tissue integrity and maintains immunity.
Hydrate Well: Start well-hydrated by drinking water regularly.
Example Pre-Class Meal:
Traditional oat porridge made with milk + grated apple + cinnamon
During Dance: Hydrate and Maintain Energy
While dance classes may not involve prolonged exercise, hydration is key, especially during intense rehearsals or in hot environments
Hydration: Sip water regularly; for sessions longer than 60 minutes or in high heat, consider electrolyte drinks.
Carbohydrate Intake: For long or very intense sessions >75 minutes, small easily digestible carb based snacks can help maintain energy.
Post-Dance Nutrition: Recover Like a Pro
Post-class nutrition is essential for muscle repair, glycogen replenishment, and rehydration.
Timing: Eat within 30–60 minutes after class to optimise recovery.
Carbohydrates: Replace spent glycogen with carb-rich foods
Protein: Support muscle repair with high-quality protein sources
Fluids: Rehydrate fully with water or electrolyte solutions if sweating was heavy.
Example Post-Class Meal:
Wholegrain wrap + cheese + tuna + mixed crunchy rainbow salad
Why Choose a Specialist Sports Dietitian for Dance?
Dance is a unique blend of art and athleticism. Whether it’s ballet, contemporary, or any other form of dance, performers are expected to train and compete at an elite level—often under aesthetic and physical demands that go beyond traditional sport. That’s why working with a Specialist Sports Dietitian who understands dance is essential.
Unlike general nutrition advice, dance-specific sports nutrition focuses on the needs of performers who require energy, strength, flexibility, endurance, and precision—all while maintaining appearance and performance readiness.
A Specialist Sports Dietitian can help dancers:
✅ Fuel Efficiently for Performance: With tailored meal and snack plans that match training demands and support energy, focus, and stamina.
✅ Prevent Injury and RED-S: Address under-fuelling, fatigue, and nutrient deficiencies that can lead to Relative Energy Deficiency in Sport (RED-S), stress fractures, and illness.
✅ Enhance Recovery: Use post-training nutrition to support muscle repair, reduce soreness, and improve readiness for the next session.
✅ Support Long-Term Health: Protect bone density, hormonal balance, and immune function—especially in high-training phases or during growth and development.
✅ Build a Healthy Relationship with Food: Navigate aesthetic pressures while promoting body confidence and balanced eating habits.
Whether you’re a young pre-professional or a seasoned performer, working with a Sports Dietitian who understands the physical and artistic demands of dance ensures you’re fuelling in a way that supports both performance and wellbeing.