6 Nutrition Rules for Pro-Am Dancesport Competitors

As a registered dietitian and an amateur rhythm dancer, I KNOW the dietary struggle is real on competition day. You need to fuel your body, but you don’t want to be bloated. You want to load up on coffee for extra energy, but you don’t want to use the bathroom. Because it takes 10 minutes to get out of costume, use the bathroom, 10 minutes to get back in costume, and then you miss your next heat because you were dealing with this nonsense. I’ve been there, I get it.

The good news is, I have a sports nutrition strategy that is just what the pro-am dancer needs. So whether you are heading to Ohio Star Ball or your local mini-match, follow these 6 nutrition rules to help you stay strong, energized, and hydrated at your next competition.

Nutrition Rule #1 – No New Foods

If someone offers you a protein bar or a snack that you have never tried before, I can assure you that competition day is NOT the day to try that food. Even if you have an iron-clad stomach that is never upset, you might be surprised what the combination of nervous jitters and a new food can do to the toughest of tummies. It just isn’t worth risking nausea, vomiting or diarrhea – especially when you have invested so much to be at the competition! Just say no.

Nutrition Rule #2 – Stay Hydrated

This is likely a no-brainer to you, but you’d be surprised at how quickly you can become dehydrated on competition day, especially with multiple back-to-back heats or rounds. While water coolers are almost always available, I still recommend that you bring your own water, along with a variety of other fluids. Here is what I pack in my cooler in addition to water:

• Coconut Water – Also known as nature’s sports drink, I think it is perfect for dancesport events. It naturally contains a little bit of carbohydrates to help maintain your blood sugar levels, but contains much less sugar than traditional sports drinks. It is also a great source of potassium, and one 8 oz serving contains way more potassium than what is found in a banana! This is great news for your hydration, and may help prevent muscle cramps. 

• 100% Fruit Juice – Any juice that you normally tolerate is fine. I personally prefer juices that are clear or won’t discolor your teeth or tongue, such as apple juice or orange juice. If your blood sugar suddenly drops, drinking 4-6 ounces of juice will bring it back up to normal thanks to the naturally occurring sugars.

• Sports Drinks – It does’t hurt to keep 1 or 2 bottles on hand, especially if you sweat more than the average dancer. Sports drinks contain more sodium and quick-acting sugar, which may be necessary for dancers participating in a very high number of heats, with little time for eating in between. Look for light-colored flavors (lemon lime, for example) so you don’t stain your tongue and teeth with a goofy blue or green color – not a good look for judges or pictures! 

Nutrition Rule #3 – Go Easy on the Fiber

Competition day is NOT the day to maximize fiber intake. More fiber than usual, again combined with nervous jitters, could lead to unwanted bloat, gas and unwanted trips to the restroom. So for this day, avoid the types of foods we dietitians typically recommend, such as broccoli, cauliflower, beans, or any other high-fiber “trigger” food for your body. I also highly discourage the intake of foods supplemented with Inulin (aka Chicory Root), such as Fiber One bars. Too much inulin will complicate your day on the dance floor. Stay away, you can have the Fiber One another day.

Nutrition Rule #4 – Small & Frequent Snacks

Small meals & snacks are critical to sustaining energy levels for 12+ hour days, especially when you can’t eat a regular sized meal. The key to building a sustaining snack is a little bit of protein (7-14 grams) along with a little bit of carbohydrate (15 – 30 grams). And depending on your dance schedule, aim to eat every 2-3 hours, as tolerated. And if you simply can’t eat, then make sure you are taking sips of juice, coconut water, or a sports drink (along with water) to ensure you are replenishing blood sugar levels. 

Here are some of my favorite competition day snacks:

• Perfect Bar (Find it at Whole Foods or your local grocer in the refrigerated section – I like the taste & texture, and it has a great combo of protein and carbs for comp day)
• Pretzels + string cheese
• Carrots + Hummus
• Greek yogurt or Icelandic-style yogurt (Fage 0% or 2% Split Cups and Siggi’s are my go-to comp day faves)
• Peanut butter & banana

Nutrition Rule #5 – Go Easy on the Caffeine

It’s tempting to chug coffee to perk up before your early morning or late night heats. I just ask that you proceed with caution. Have you ever over-done it on coffee at home? Then you already know how jittery and shaky you can feel on too much caffeine, and how it might also tear up your stomach. So sip, don’t chug, coffee or other caffeinated beverages. 

Nutrition Rule #6 – No Alcohol

Do yourself a favor – don’t be hungover! If you must imbibe, it is imperative that you limit yourself to ONE drink. More than that and it is likely you will impair your physical performance the next day. However, once you are finished with your heats and championships for the event, feel free to celebrate – moderately and responsibly, of course!

Best of luck to you on your competition day! I’ll see you on the floor!

-Monica

Disclosure: I did not receive any sponsorship or incentives for this post. The views, opinions, and suggestions offered are entirely my own.