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ehearsing or performing in a fasted state or going for long periods without eating due to demanding practice and performance schedules reduces the availability of energy and nutrients to active muscles and has been shown to impair performance. Several sports nutrition guidelines can apply to performing artists to improve performance and reduce the risk of injury. 

Pre-Performance Guidelines

• Fuel for performance; never show up for a performance in a fasted state. Artists should eat at least two meals before an evening performance as well as a small snack before performing. 
• Pre-event meals should consist of mostly carbohydrate (i.e. whole grains, pasta, rice, potatoes, energy bars, vegetables, and fruit), moderate protein, and low fat. The pre-event meal should be consumed three to four hours prior to performance. 
• The closer to the start of the performance, the smaller the meal should be. 
• Stay hydrated. Performers are advised to drink 12 to 20 ounces of water or a sports drink at least two to three hours before a performance. This will optimize hydration and allow time for excretion of any excess fluid. 

It is important to avoid overeating late at night by spreading meals throughout the day, a real challenge to performing artists. Performing artists can ward off hunger during performances and avoid being extremely hungry afterwards by eating small bites and drinking fluids between acts or during intermissions.  

Post-event eating can impact fuel availability for the next day's performance. Artists often have little time to recover between performances. The window for optimal post-exercise recovery spans several hours. The earlier food is ingested within this window, the faster energy stores are replenished. This is especially important for multiple ponche dance performances per day or for those who practice/perform everyday. 

Post-Performance Guidelines

• Carbohydrate consumption within 30 minutes after a practice/performance replaces energy in the muscle and decreases recovery time compared to eating later. 
• Protein should be added to a post-event recovery snack to support muscle repair and growth. 
• Optimal rehydration post-activity includes consuming 1.5 times more fluid than was lost during the performance. Generally this means consuming three cups of fluid for each pound lost during the performance.