You might have spent thousands of hours honing your high notes or practicing your riffs. But, if you don’t fuel yourself properly when you step on stage, it will show.
Nutrition plays a surprisingly vital role in determining your energy, focus, and overall comfort during a performance. The right foods help you feel energized, while the wrong ones will make you feel sluggish or jittery.
If you’ve ever wondered what you should eat to keep your energy steady and avoid unwanted stomach upsets before a show, this guide is for you. We’ll break down how to stay healthy (even on a musician’s budget), sharing the best foods to fuel your performance, the ones to avoid, and tips on when to eat for optimal results.
Foods That Fuel a Great Performance
The key to staying energized and focused during a performance is eating foods that provide lasting energy without weighing you down. Here are some go-to options for what you should eat before a performance:
Slow-burning Carbs
Slow-burning carbohydrates are excellent for providing steady energy without sudden spikes and crashes. These carbs digest slowly, giving you a sustained energy release. Some great choices include:
- Oatmeal: A small bowl of oatmeal topped with a drizzle of honey or sliced fruit can keep you fueled for hours.
- Bananas: A classic pre-performance snack, bananas are easy to digest and rich in potassium, which helps prevent muscle cramps.
- Whole-grain toast: Add a thin spread of almond butter on whole-grain toast for a balanced boost of carbs and protein.
Protein for Sustained Energy
Protein helps stabilize your energy levels and keeps you feeling full without feeling heavy. Consider these protein-packed options:
- Yogurt with berries: A perfect blend of protein and natural sugars.
- A small smoothie: Blend a scoop of protein powder with your favorite fruits and a handful of spinach for a light, energizing snack.
- Nuts or seeds: Almonds, walnuts, and sunflower seeds are easy to snack on before a set and provide a surprising amount of protein.
Gut-friendly Foods
Maintaining a healthy gut is crucial for avoiding an upset stomach on stage. Prebiotics and probiotics help support a balanced microbiome, ensuring your digestion runs smoothly. These snacks are light, easy to digest, and gut-friendly, helping you maintain focus throughout the show:
- Greek yogurt: This snack is a rich source of protein with a load of beneficial probiotics for gut health.
- Kefir or kombucha: Packed with probiotics that aid gut health and digestion, and potentially boost the immune system. But should be consumed in moderation.
- Prebiotic foods: Prebiotic foods like apples, almonds, lentils, bananas, and small amounts of oats are rich in soluble fiber that feeds good bacteria to your gut, boosting gut health naturally.
Eating your fill of probiotics is particularly important before a big performance, as probiotics can alleviate stress-related gastrointestinal issues.
Foods to Avoid Before Taking the Stage
Just as there are foods that fuel great performances, some can sabotage your energy, focus, or comfort. Knowing what foods to avoid is just as important as knowing what to eat.
Avoid greasy or fried foods, which can leave you feeling sluggish and uncomfortable. They’re hard to digest and may lead to bloating or indigestion — the last things you want to deal with on stage.
Sugary foods are great for a quick pick-me-up but will come with an energy crash later on. So, avoid candy and cakes and opt for slow-release sugars from fruits and whole grains.
Also, while caffeine can boost alertness, it can lead to jitters, dehydration, and performance anxiety. When stressed, opt for herbal tea and water over carbonated drinks, as soda can cause bloating and discomfort.
Furthermore, though healthy, high-fiber foods like beans or broccoli can lead to bloating and gas. Similarly, spicy foods may cause heartburn or stomach discomfort. It’s best to avoid both.
Timing: When to Eat for Peak Energy
When you eat is just as important as what you eat. Timing your meals and snacks correctly ensures you feel your best when it’s time to perform.
Eat a balanced meal with a mix of carbs, protein, and healthy fats 3-4 hours before showtime. This will fuel you properly before a big show and give you plenty of energy throughout the gig. A good example might be grilled chicken with quinoa and roasted vegetables.
Then, about an hour before hitting the stage, opt for a light snack to top off your energy without overloading your stomach. Some easy-to-make snack options include apple slices with almond butter, a shrimp and avocado cup, or kale and parmesan popcorn.
It’s also important to stay hydrated throughout the day. Proper hydration aids focus, energy, and digestion. However, over-hydrating can lead to frequent bathroom trips.
So, sip water steadily throughout the day rather than chugging large amounts right before the show. Consider coconut water for an added electrolyte boost if you’ll be sweating a lot.
Conclusion
If you want high energy, laser focus, and optimal comfort on stage, be mindful of what you eat before a performance.
Slow-burning carbs, protein-rich snacks, and gut-friendly foods will set you up for success. Be sure to avoid greasy, sugary, and high-fiber foods and time your meals strategically to optimize your energy and digestion.
By Indiana Lee