Know what foods to eat

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Healthy eating is a lifestyle and it is important to understand that every performer’s nutritional needs are different. The goal is to eat good quality foods that will fuel your body for optimal performance on the stage.

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Choose foods which are of good quality. This means that the foods you choose should not come from a package with a complicated ingredient list. Choose foods, which are as close to their natural form as possible. Listen to your body and take notice of which foods work well for you for optimal energy levels and performance.

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Never wait until you are thirsty to drink, thirst is the last signal to indicate water loss. Aim for drinking half of your weight in water in ounces. On average, this is about 8-10 glasses of water per day.  Avoid sugary processed fruit juices, pop/soda, energy drinks and caffeine drinks as these are all dehydrating and contain harmful additives and added sugars. 

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Each individual is different with when they prefer to have a meal before a performance. Typically it is best to have a meal 3-5 hours before a performance and a pre-performance snack 1 to 2 hours before a performance.

Sleep

In order to perform their best, performers should prepare in every aspect of their lives. They practice regularly, eat healthy meals and snacks, and make time for sleep and downtime. When one area is lacking, overall performance will suffer.  Sleep helps everyone to retain and consolidate memories. When performers practice or learn new skills, sleep helps form memories, and contributes the development of these new skills. 9-12 hours of sleep are recommended for students ages 9-13 and 8-10 hours of regular sleep is recommended for that are 14-17 years old. Consider how much sleep you will be able to get prior to a performance as this can greatly impact how you perform on the stage.

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My typical routine with food

I typically try to get 75%+ percent of my weight in protein per day. I stick away from processed food and soda (I don't drink alcohol).  I try not to drink my carbs and I tend not to eat before I go to sleep. Eggs, Yogurt, Chicken, Salads. Oatmeal and Granola are staples of my diet.   I do take creatine every day (5grams) and vitamin supplements.  I feel that this diet really helps me stay energized and ready for all of my life activities.  My typical routine is a 45 min walk when I wake up, followed by a small 20 gram of protein breakfast. After this I work out for 30-60 minutes and then eat breakfast no. 2 with creatine. At this point it is about 8am and I am ready to start my day. I eat two more protein heavy meals before 2:30 and nap pretty much every weekday from 2:40-3:00 (naps are really important). I try to only consume caffeine in the morning and then have a nice healthy meal around 6pm.  Since I weigh in at about 180 or so pounds, I aim for about 150 grams of protein a day.  It is said that you lose about 10 percent of your muscle and flexibility per decade starting at 45 years old if you don't consume protein and resistance train. This is why I focus a lot on maintain flexibility and strength (which starts with sleep and nutrition).