Dance, Fitness

A Guide to Dancer’s Diet Plan

Dance is a kind of exercise which makes you flexible as well as strengths your muscles. You need a lot of energy for doing different dance styles. During competitions and other stage performances, intense practice might make you weak or you might tend to lose your energy soon. So, to keep yourself energized you might need a proper guide to dancer’s diet to dancer's diet plan

You need to take in all types of vitamins, proteins, carbohydrates, fats and fluids to keep you energized. Professionals should definitely follow a healthy diet chart in which they should try to incorporate important food and drinks. You should consume some energy drinks or water to keep yourself hydrated and fresh all the time. Here is the diet plan for any dancer to keep them energized

Guide to Dancer’s Diet Plan 


You should never skip breakfast as it is the most important meal of the day. It determines your energy level throughout the day. Having whole wheat toast or scrambled eggs or orange might help you keep full and energized till the next meal. Breakfast should be high in carbohydrates, low in fat and moderate in proteins. So you can even have a potato or carrot or any root vegetables.

Mid Morning Snacks

If you eat your breakfast early and lunch late then you should consider eating a mid morning snacks. When you dance throughout the day you need to be full stomach to keep you fresh and energetic. You can also eat your meal in three small portions which helps you from fatigue. You can eat healthy food which is high in protein and carbohydrates and contains low fats. You can eat an energy bars, yogurt, cheese and crackers, apple with peanut butter, etc.


A dancer wants her/his lunch to be satisfying yet not too heavy. Heavy lunch may lead to stomach distress or fatigue. You should eat foods which are easily digestible. It should be high in carbohydrates and moderate in proteins. You can go for a whole wheat bread sandwich with some meat and grapes or a pasta dish. You should also drink a lot of water to keep yourself hydrated throughout the day. Researchers have seen that a hydrated body can perform much better. You can also have light sport drinks with your lunch to keep yourself hydrated.

Mid-Afternoon Snacks

If you had your lunch early you can have a mid afternoon snacks to keep you fill in. You should take in food with high carbohydrates and low fats. You can also go for the breakfast dishes to keep you charged up. You can also have hummus, low fat yogurt, fruits, tofu, protein bars, etc.


Dinner is very important meal for everyone as it helps you to get ready for the next day work. After the long day training and performance session, you need to get some high protein, fat and carbohydrate food. This will help your muscles get the energy needed. Carbohydrate foods provide energy and protein rich foods help to repair the damaged muscle tissues. Fats are also needed so that body functions at an optimal level. Some dishes like spaghetti with meat, low-fat milk, broccoli and whole wheat bread, tofu vegetable stir fry with brown rice, etc. should be eaten.

You should keep yourself filled up so that you don’t lose your energy fast and perform the best. So, follow a guide to dancer’s diet plan to keep yourself healthy and rocking.