Dietary Advice For Performance
Professionals

Updated in March 2026 by Sally Freeman, BDA Registered Dietitian

Informed by UK clinical guidance, NHS Eatwell principles and British Dietetic Association (BDA) evidence, written for performance professionals including touring artists, musicians, performers and technicians.

Finding a healthy balance with the food you eat

We are bombarded with facts and figures about what we should and shouldn’t eat. It seems that, every day, new information is published about what’s good for us and what’s bad for us. We can end up confused: should we or shouldn’t we eat chocolate, drink red wine or coffee? Is it better to be a bit overweight or a bit underweight?

It’s especially difficult for performance professionals because of the lifestyle: long hours, gruelling rehearsal schedules, long periods of hanging around with nothing to do, late nights, and trickiest of all, being on tour.

Thinking about and establishing good eating habits while you’re not under pressure can make a big difference to your physical and mental health, with a view to keeping up these good habits and routines when the pressure is on if touring or performing.

Here are some of the basics about eating well, with working lives in the performing arts in mind.

What is a ‘balanced diet’?

A balanced diet (including vegetarian and vegan diets) is about having the full range of macro and micro nutrients in your diet eating from a diverse range of foods. It is about meeting your body’s nutritional needs consistently, supporting physical performance, cognitive focus, vocal health, recovery, immunity and long‑term wellbeing.

For performance professionals, nutrition needs to be practical, flexible and resilient to manage irregular schedules, travel, late nights, high energy expenditure and stress.

The main components of a balanced diet:

BIG PICTURE: Your overall diet should include foods from the following groups across the day (rather than at every single meal):

• Carbohydrates (for energy)
• Protein (for repair, recovery and immune function)
• Fats (for energy, hormone health and vitamin absorption)
• Vitamins (for immunity, metabolism and tissue health) – everyone should take a Vitamin D in the winter months
• Minerals (for bones, blood, nerves and muscles)
• Fluids (for hydration, concentration and physical performance)

In practical terms, a balanced diet includes:

• Sources of Protein: meat, fish, eggs, dairy, pulses, beans, lentils, soya, tofu, tempeh, nuts and seeds
• Plenty of Fruit and Vegetables (aim for at least five portions a day)
• Starchy Carbohydrates, ideally wholegrain: rice, pasta, bread, oats, potatoes and other starchy vegetables
• Milk and Dairy foods, or fortified plant-based alternatives (make sure they have calcium added)
• Eating a range of Good Fats
• Foods high in fat and sugar, enjoyed occasionally rather than routinely

Carbohydrates

Carbohydrates are the body’s primary fuel source, particularly important for rehearsal days, long performances, touring schedules and mentally demanding work. Aim for variety: 30 different plant foods/week (count herbs, spices, nuts, seeds too).

• Choose low Glycaemic Index (GI) carbohydrates (high fibre) where possible, as these release energy more steadily and help sustain concentration and stamina.
• Prioritise wholegrain and higher‑fibre options such as oats, wholemeal or rye bread, brown rice, wholewheat pasta and potatoes with skins.
• Limit refined carbohydrates with added sugars e.g. sweets especially when relied upon frequently during touring.

Protein

Protein is essential for tissue repair, immune function, muscle maintenance and recovery, all of which are critical for performers managing physically and mentally demanding schedules.

Adequate protein intake helps to:

• Support muscle strength and endurance
• Aid recovery between rehearsals, performances and travel days
• Maintain immune resilience during periods of stress and disrupted sleep
• Support skin, hair and connective tissue health

Good sources of protein include:

• Fish (particularly the SMASH oily fish such as salmon, mackerel, anchovies, sardines, herring) Goal – 3 times a week
• Lean meat and poultry
• Eggs and dairy products (or fortified plant-based alternatives)
• Plant-based proteins: beans, lentils, chickpeas, soya, tofu, tempeh, nuts and seeds

Fibre

Dietary fibre is essential for digestive health, blood sugar regulation, cholesterol control and gut microbiome diversity. Adequate fibre intake is also associated with improved mental wellbeing and reduced risk of cardiovascular disease and type 2 diabetes.

UK adults are advised to aim for around 30g of fibre per day, although most people consume 20g or significantly less.

Good sources of fibre include:

• Wholegrain bread, pasta, rice and cereals
• Oats, instant porridge – great for touring.
• Beans, lentils and pulses – take ready to eat beans in tins/jars on tour
• Fruit and vegetables (particularly with skins where appropriate)
• Nuts and seeds – add a variety to your tour store cupboard and for quick energy for performance days

Fats

Fats are an important source of energy and are essential for transporting fat‑soluble vitamins (A, D, E and K).

Types of fat:

• Unsaturated fats (recommended):
  • Olive oil, rapeseed oil
  • Nuts and seeds
  • Avocados
  • Oily fish
• Saturated fats (limit):
  • Butter, lard, ghee
  • Fatty cuts of meat
  • Cheese and cream
  • Many processed and takeaway foods

Many plant sources of unsaturated fats, particularly extra virgin olive oil, nuts, seeds and avocados contain polyphenols. These naturally occurring compounds act as antioxidants and may help reduce inflammation, support cardiovascular health and contribute to a healthy gut microbiome, which is increasingly recognised as important for overall health, immunity and mental wellbeing.

Vitamins

Vitamins are essential micronutrients that the body itself cannot produce in sufficient amounts.

• Vitamin A – vision, immune function (green vegetables, carrots, dairy, eggs)
• B vitamins – energy metabolism, nervous system and skin health (wholegrains, meat, dairy, green vegetables, fortified foods)
• Vitamin C – immune health, wound healing, iron absorption (fruit and vegetables, especially citrus fruits, berries, peppers)
• Vitamin D – bone and muscle health, immune function (sunlight exposure, oily fish, eggs, fortified foods)
• Vitamin E – neuromuscular and cellular protection (nuts, seeds, vegetable oils, green vegetables)
• Vitamin K – blood clotting and bone health (leafy green vegetables, dairy, eggs)

Minerals

Minerals are required in small amounts but are critical for health:

• Calcium – bones, teeth, muscle contraction and nerve signalling
• Iron – oxygen transport in the blood; particularly important for menstruating individuals and plant‑based diets
• Magnesium, potassium and sodium – muscle function, hydration and nerve transmission
• Selenium, iodine and zinc – immune function and metabolism

Iron absorption is improved when iron‑rich foods are consumed alongside vitamin C‑rich foods.

Hydration

Water is vital for:

• Concentration and reaction time
• Vocal health
• Temperature regulation
• Physical performance and endurance

Most people lose 1.5–2 litres of fluid per day, more with sweating, stage lighting, travel and performance anxiety.

• Drink regularly across the day
• Do not deliberately restrict fluids before performing
• Fruits that are naturally juicy and vegetables contribute to hydration as well as fibre and micronutrients.
• Clinical hydration sachets are available that can support long term performance where performers sweat profusely and require additional support. Please consult your doctor or Dietitian.

Five‑a‑day Fruit and Veg, examples of what counts:

Aim for at least five portions (80g each) of fruit and vegetables daily.

Examples of one portion:

• One apple, banana or pear
• Two satsumas
• Three tablespoons of cooked vegetables
• A small bowl of salad
• One tablespoon of dried fruit
• Potatoes and other starchy vegetables
• Beans and pulses
• 100% fruit juice counts (maximum one portion per day)

Variety matters – aim for different colours and types across the week.

Pregnancy, menopause and life stages

Nutritional needs vary across the life course and are influenced by hormonal changes. Energy, protein and micronutrient requirements increase during pregnancy and lactation. Perimenopause and post-menopause are associated with changes in body composition, bone health, cardiovascular risk and metabolic rate.

Adequate intake of protein, calcium, vitamin D, iron, iodine and fibre are particularly important at these stages, alongside appropriate overall energy intake. Individualised dietary advice from a registered dietitian is recommended, especially for performers managing high workloads, touring schedules or fatigue alongside hormonal transitions.

Supplements, allergies and restrictive diets

With a balanced, varied diet, most people do not need routine supplementation. However, there are important exceptions, particularly for those following plant-based diets.

• Vitamin B12: People following a vegan diet should take a regular vitamin B12 supplement, as reliable dietary sources are limited. B12 is essential for red blood cell formation, nervous system function and energy metabolism.
• Omega-3 fatty acids (DHA and EPA): Vegans may also benefit from an algal-derived omega-3 supplement, as DHA and EPA are not readily obtained from plant foods. These fatty acids support cardiovascular, brain and eye health, and may be relevant for cognitive performance and mood.
• Vitamin D: UK guidance recommends considering a daily 10 microgram supplement, particularly during autumn and winter or for those with limited sun exposure.

Therapeutic Diets, Allergies and Supplements

There are many diets that do need specific therapeutic regimens e.g. Coeliac, IBS, IBD, Crohns Disease and Ulcerative Colitis, lactose intolerance and many more. If you experience food allergy, be prepared when travelling and have foods that you know are safe for you. Be prepared by taking the right medicines on tour including anti-histamine, epi-pens and food supplies that you know you can eat if in a new country or it is allergy season – high pollen etc. Always communicate your needs with your manager, team,  transport provider or venue re food riders and what cannot be present.

If you have concerns about your diet, want to know how to manage allergies, are pregnant, lactating, menopausal, or managing a demanding touring schedule, seek advice from a GP or registered Dietitian before starting supplements.

Food, exercise and long‑term health

​Healthy eating combined with regular physical activity reduces the risk of:

• Cardiovascular disease
• Type 2 diabetes
• Certain cancers
• Poor mental health and fatigue

Lifestyle factors such as diet quality, sleep disruption, alcohol intake and physical inactivity interact and accumulate over time. A sustainable approach to long-term health is to prioritise nutrient-dense foods and regular physical activity most of the time, while allowing flexibility to maintain balance and adherence.

Touring, irregular schedules and ultra‑processed food

There is growing UK evidence that irregular working hours are associated with:

• Higher reliance on ultra‑processed foods (UPF)
• Increased body fat percentage
• Greater risk of metabolic and mental health conditions

UPF are typically high in salt, sugar and unhealthy fats while low in fibre and micronutrients.

Practical touring strategies

Where refrigeration or cooking facilities are limited:

• Carry shelf‑stable protein sources: tinned fish, tinned or pouch beans and lentils
• Include nuts, seeds, nut butters and wholegrain crackers
• Choose tinned fruit in juice rather than syrup
• Add fresh fruit, bagged salads or vegetable sides wherever possible

Being prepared reduces reliance on convenience foods.

Meal timing, performance and sleep

• Late‑night large meals can impair sleep and increase reflux, affecting vocal health
• Aim for larger meals earlier in the day where possible
• A balanced brunch may suit those working late nights
• Choose lighter snacks before performances

Eating regularly supports blood sugar stability, mood and concentration.

Healthy Snacking and Habits

• Pair habits: pack snacks while making morning coffee.
• Ask: Am I hungry, or just tired/stressed/thirsty?
• Swap: sugary drinks → sparkling water with fruit; crisps → popcorn.
• Hydration: 6–8 glasses water/day. Limit late caffeine.

Choose:

• Fruit
• Yogurt or fortified plant alternatives
• Nuts and seeds
• Oatcakes or wholegrain crackers

‘Treat’ foods are part of normal eating but are best enjoyed occasionally rather than daily.

Tips for managing an irregular schedule

• Choose foods that can be eaten hot or cold
• Shop and plan ahead where possible
• Batch cook and freeze meals when facilities allow
• Carry insulated food containers and utensils
• Eat with others when you can – shared meals support wellbeing

Overall, the aim is to combine sensible, balanced eating with regular movement and adequate rest. Food is not only fuel for performance, recovery and health, it is also part of culture, creativity and connection. Eating well most of the time will support your energy, resilience and longevity in a demanding profession. Above all, allow space to enjoy your food, share meals with others when you can, and develop sustainable habits that support both your wellbeing and your work as a performer.

GLP‑1 medications and nutrition

Medications that act on the glucagon‑like peptide‑1 (GLP‑1) pathway, such as semaglutide and similar drugs, are increasingly prescribed in the UK for the treatment of type 2 diabetes and obesity. These medicines work partly by slowing stomach emptying and increasing feelings of fullness, which can significantly reduce appetite and overall food intake.

While GLP‑1 medications may support weight management when prescribed appropriately, reduced appetite can also lead to lower energy intake, inadequate protein consumption and potential loss of lean muscle mass if nutrition is not carefully managed.

For performers, musicians and touring professionals whose work requires stamina, concentration and physical resilience, maintaining adequate energy intake, sufficient protein and appropriate hydration is particularly important. If intake becomes too low, there may be a risk of fatigue, impaired recovery, reduced muscle strength and in some cases Relative Energy Deficiency in Sport (RED‑S), a condition increasingly recognised in dancers, musicians and other performance professionals.

Anyone using GLP‑1 medications should seek advice from their prescribing clinician and, where possible, a registered dietitian, particularly when managing demanding rehearsal schedules, touring, travel or performance workloads. Nutritional planning can help ensure weight management does not compromise health, loss of muscle mass recovery or performance capacity.

Eating Disorders

Sadly, we have many pressures in our society to look a certain way and this can result in a range of eating disorders for all genders.  Unsupervised restrictive or crash diets increase the risk of nutrient deficiencies, low mood, fatigue and impaired performance. These are often multilayered clinical disorders and require a multidisciplinary approach. Please get the support you need through your GP, Dietitian or counsellor. It is important to get the right support you need and to talk. The UK’s eating disorder charity, Beat, provide information and support including a national helpline: beateatingdisorders.org.uk