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How to fuel your body!

Updated: Oct 6, 2021


I want you to be strong, prevent injuries, and have energy. Fueling your body is crucial in succeeding in the dance industry. I want you to have more concentration & improve rapidly by tuning into how you fuel your body. I invited Mary Trontsou, a dancer & nutritionist, to help share some tips to help you advance faster:

"1. NEVER skip breakfast

Generally, this is one of the biggest mistakes that I am constantly watching to all of my clients. Skipping breakfast will only give you more hunger at lunch time, as well as dizziness and lack of concentration. It’s the most important meal of the day. It should be consisted of carbohydrates, protein and also omega 3 fatty acids.

Some easy breakfast ideas that I suggest are:

• Overnight or instant oatmeal with water or milk, nut butter and fruit.

•Greek yogurt with ½ cup of oats, crackers, nuts or nut butter and honey/fruit.

•Omelet, vegetables and toast.

• Toast with nut butter and jam/honey or with some cheese and fruit.

• Avocado-egg on toast

2. Keep up your energy by small and nutritious meals & snacks

This will help you keep your glycogen, defined as the “energy storage” of your body (it’s mainly resulting from carbohydrates) at a high level. That means that if you are consuming three main meals with at least one to two middle snacks per day, you are going to see a huge difference not only in your dancing, but in your general energy as well!

3. Protein foods to keep the injuries away!

Usually, dancers pay much more attention to their injury rather than to their nutrition. But as they are both important factors of the recovery process. I would suggest consuming a variety of fruits and vegetables due to their vitamin C, as well as good sources of protein. Some great sources of protein are contained in milk and dairy products, fillet red meat, eggs and fillet chicken. Protein is also vital while recovering , as its amino-acids help along with healing the injury.

In addition, it’s considered necessary to consume:

• Omega 3 fatty acids, such as nuts, avocado, virgin olive oil and natural nut butter,

• Vitamin D/Calcium (such as enriched foods in vitamin D and going for a walk in the sun will immediately enrich your Vitamin D levels. Rich in calcium are dairy products, soybeans, fortified cereals),

• Zinc-rich foods, such as legumes, eggs, nuts, dairy etc and

• Foods rich in fiber, like Wholegrain breakfast cereals, whole wheat pasta, wholegrain bread and oats, barley and rye, fruit such as berries, pears, melon and oranges, vegetables such as broccoli, carrots and sweetcorn, peas etc.


Please drink at least 8-10 glasses of water per day, because water is much more vital than we think it is!

5. Eat something small before dance class and keep off the caffeine or orange juice.

A snack such as a banana/apple with 1-2 teaspoons of nut butter or some low fat yogurt with some honey or a hand of non-salty nuts can actually boost your energy before dance class.

6. Watch out for lack of nutrients symptoms

If you are fueling your body and you feel symptoms like dizziness, extreme tiredness, willing to faint, depression or something similar, please talk to your doctor and if needed to a registered nutritionist. Listen to your body.

7. Eat lots of fruits and vegetables per day

Fruits and vegetables are a great source of vitamins and minerals, as well as fibers. So each one of them has something special to give to our body. Eat a variety of them. Eating the same kind every day can be boring and not nutritious after all!

8. Enjoy the moments of your food.

Stop counting calories & listen to your body. Remember that dancing accepts all kinds of bodies. The most important factor for dancing is staying as healthy... both mentally & physically! Don’t compare your nutrition to someone else’s. We are all different."

Find Mary on Instagram: @nutri_tiouslife

Need more help?

Join our "Nutrition for Dancers" course.

Wednesday, July 21




The information provided is for educational purposes only, and does not substitute for professional medical advice. These views are my own and are not affiliated with any institution. Please consult a medical professional or healthcare provider if you are seeking medical advice, diagnoses, or treatment.

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