Preparing for Auditions Part 2 - Fueling with Nutrition

Looking and performing your best for auditions should not involve suffering or engaging in crash diets. Obtaining ideal body composition may require you to be more aware of  the quality and quantity of your food choices as well as the intensity of your training regimen.
Some simple suggestions for staying lean include:

1. At big feasts, fill half your plate with vegetables dishes and salads, then enjoy reasonable portions of the heavier items.
2. Skip the creamy cheese sauces, heavy gravies and excess oils or butter.
3. During breaks from dance training, consider cross-training with moderate-intensity cardiovascular exercise (e.g., brisk walking, elliptical, lap swimming) to maintain stamina and metabolic rate.

Fueling for auditions:

• Rapid weight loss before an audition is NOT healthy, safe, or helpful
• Consume adequate calories (~105 calories/pound body weight)  with 65% of calories from carbohydrate during intense training to prevent fatigue
• Aim for three balanced meals each day; include complex carbs, protein, and unsaturated fat
• Stay hydrated and replace lost fluid by drinking water
• If traveling to audition, plan ahead by packing lunch and healthy snacks
  • String cheese and a large apple
  • 24 raw almonds and a banana
  • A cup of skim milk or unsweetened soy milk and an orange
  • A cup of low-fat Greek yogurt with 2 Tbsp ground flaxseed or granola

Remember, don’t be intimidated by other dancers or their bodies - focus on doing your best and shining in areas you excel at! Allow nutrition to help fuel you during the audition season - you need adequate food fuel to provide energy, build strength, and maintain a healthy immune system.