5 Key Nutrition Tips for Ballet Dancers

This guide provides essential nutrition tips for ballet dancers, helping you maintain your physical health and enhance your performance. Ballet dancing is not just an art; it’s a highly demanding physical activity that requires strength, endurance, and agility. Optimal nutrition is crucial to meet these needs.

The Foundation of a Dancer’s Diet

Overall Energy Intake

At the core of a ballet dancer’s nutrition is the balance between energy consumed and energy expended. Given the emphasis on maintaining a lean physique, ballet dancers may often underestimate their energy needs. This can result in symptoms associated with Relative Energy Deficiency in Sport (REDs).

Balanced Macronutrients

Carbohydrates: As the primary energy source, dancers should focus on complex carbohydrates, such as pasta, rice, cous cous, quinoa and bread. 50% of your intake should come from carbohydrates. There is a strong causal link between optimal carbohydrate intake and REDs, so optimal carbohydrate intake is especially important in preventing REDs. For further information on the updated REDs guidelines, please click the link https://bjsm.bmj.com/content/57/17/1073.

Proteins: Essential for muscle repair and growth, include lean meats, tofu, beans and dairy in your diet. Aim for roughly 1g/kg body weight/day.

Fats: Healthy fats from nuts, seeds and oils are vital for energy and vitamin absorption.

Timing optimisation

Pre and Post Dance Nutrition: A small carbohydrate-rich snack before and after dance practice can help maintain energy levels and aid in muscle recovery. I’ve observed a direct connection between the timing of carbohydrate intake and the occurrence of Relative Energy Deficiency in Sport (RED-S). It’s important to avoid training on an empty stomach, as this can heighten fatigue and elevate the risk of injury. If eating before training is challenging, consider having a small, carbohydrate-dense snack like a few dates, a sports gel, a sports drink, or a banana to energize your workout.

Consistency is Key: Aim for three balanced meals and two snacks per day, with no more than 3-4 hours between eating.


Ballet dancers need a variety of vitamins and minerals. Iron, calcium, and vitamin D are crucial for bone density and muscle repair. I would always recommend a Vitamin D supplement, especially during winter, when our body doesn’t make Vitamin D from sunlight. If you prefer to avoid dairy, I would suggest a dairy alternative, such as soya or oat milk.


Adequate fluid intake is essential. If you tend to sweat a lot, I would suggest also adding salt and low sugar squash to your water or an electrolyte tab to ensure you are also replacing electrolytes lost in sweat.

Common Nutritional Challenges for Ballet Dancers

Diet Culture in Ballet: The dance industry often emphasizes a lean physique, which can lead to restrictive eating. It’s important to focus on a balanced diet rather than low-calorie diets.

REDs: Ballet dancers are at a higher risk of developing REDs. It’s crucial to maintain a healthy relationship with food and seek professional help if needed. This is especially important if you notice that you are more fatigued than usual, that you are more prone to injury or illness or have an unexplained stress fracture.

Nutrition Myths and Facts

Myth: High-protein diets are best for muscle building.

Fact: While protein is important, carbohydrate intake is needed alongside protein to ensure protein is used for muscle building while carbohydrates are used for energy.

Nutrition plays a pivotal role in the life of a ballet dancer. By focusing on a balanced diet, staying hydrated, and eating consistently, you can support your body’s needs, enhance your performance, and maintain a healthy relationship with food. I hope this nutrition tips for ballet dancers has proven helpful. For further guidance, or if you would like to book a 1:1 with me, please email admin@thebluebirdcentre.com or book online here: https://thebluebirdcentre.com/services/sports-nutrition/

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