.png)
Supplements are everywhere in the dance world—pre-workout powders, protein shakes, electrolyte tablets, and everything in between. If you’ve ever wondered whether you need supplements to be a better dancer, you’re not alone.
But here’s the hard truth: no supplement can replace a solid, well-balanced performance nutrition foundation.
Before you spend money on expensive powders and pills, let’s break down what supplements can and can’t do, and when they might actually be helpful. And don't forget to read THIS previously published blog post.
supplements won't fix poor nutrition
If your daily diet is missing key nutrients, no amount of supplements will undo under-fueling or compensate for inconsistent eating habits. Your energy, endurance, and recovery all depend on getting enough calories, carbs, protein, and fats from real food. Supplements should never be the first solution—food first, always.
💡 What to do instead: Before reaching for a supplement, check in with your daily intake. Are you eating enough throughout the day? Are your meals balanced with protein, carbs, and fats? If not, start there.
electrolyte drinks might not be necessary
Sweating through rehearsals doesn’t automatically mean you need an electrolyte drink. Many dancers can get enough sodium, potassium, and other electrolytes from regular meals and snacks. Hydration is important, but sports drinks and electrolyte powders aren’t always essential.
💡 When might electrolytes help? If you’re dancing in extreme heat, sweating excessively, or training for long hours without proper refueling, adding an electrolyte drink can be beneficial. Otherwise, a banana and some salted nuts might do the trick just fine.
🩰 Personally, I tend to utilize Gatorades and LMNT packets during the summer AND the day before and the day after performances to help with hydration leading into show day AND replenish my nutrient stores post-show day.
protein powder isn't magic
Yes, protein is essential for muscle repair and recovery—but that doesn’t mean every dancer needs a post-class protein shake. Most dancers can get enough protein through whole foods like Greek yogurt, eggs, chicken, tofu, beans, and nuts.
💡 When might protein powder help? If you struggle to eat enough protein during the day or need a quick, portable option after class, a protein shake can be useful. Just remember, it’s a convenience tool, not a necessity.
💲 Pre-mixed protein shakes can be incredibly expensive (especially the ones that actually taste good). If you do want to supplement your diet with a protein powder, invest in a cost-effective option that you find delicious. For example, I have a certain brand that I like in a vanilla flavor to add into smoothies while I like a different brand in a chocolate flavor that I can just mix with water or soy milk.
more isn't always better
Taking a multivitamin or a supplement “just in case” isn’t always the best approach. Too much of certain vitamins and minerals can actually be harmful. For example, excess iron or fat-soluble vitamins (A, D, E, and K) can build up in the body and cause health issues.
💡 What to do instead: If you think you might have a deficiency, talk to a healthcare provider or a licensed dietitian nutritionist before adding supplements. Food Journal Analysis and blood work can help to determine whether a supplement may be beneficial.
so, do dancers ever need to supplement?
Sometimes! Supplements can be helpful in specific cases, such as:
Vitamin D deficiency (especially for dancers training indoors year-round)
Iron deficiency (common in dancers with heavy training loads, especially females)
Omega-3s (if you don’t eat fatty fish regularly)
Electrolytes (if training is intense and/or sweat loss is excessive)
But here’s the bottom line: supplements should supplement—not replace—good nutrition. Before reaching for a bottle, focus on fueling properly, eating enough, and meeting your nutrient needs through whole foods first. And, honestly, in my schooling + clinical hours, I learned that supplements are often best utilized on a short-term (8-12, maybe 16 week) basis to help replenish low or deficient levels of nutrients.
final thoughts
Supplements can be marketed as quick fixes, but they’re not a substitute for balanced nutrition.
Before adding any supplement to your routine, ask yourself:
✔️ Am I eating enough throughout the day?
✔️ Am I getting a variety of nutrients from whole foods?
✔️ Do I actually need this, or is it just trendy?
Dancers perform their best when they fuel smart, not when they rely on powders and pills. Food first, always!
Need help figuring out what nutrition strategies work best for you? Let’s chat!
Comments