When I was preparing one of my most difficult roles to date, the title role in Ariadne auf Naxos, I was having a lot of difficulty hitting the high notes in the main aria during our evening rehearsals.  At other times, at home and during lessons, it was no issue at all, but when our 6pm rehearsals came around, 9 times out of 10, I bombed it.  I was getting desperately frustrated when my conductor asked me what I ate before rehearsal.  I usually just grabbed a smoothie on my way, and ate dinner afterward.  He pointed out that this was likely the problem.  But I was so paranoid at that point about making the situation worse with the wrong foods, that I didn’t know where to start.

We all know what foods to avoid before going on stage.  Dairy, coffee, heavy, starchy foods can create mucus or dry you out, making it difficult to sing or project your voice clearly (not to mention hitting those high notes!), and making your body feel weighted down and sluggish. But what are some foods that enhance your ability to perform?

A balanced meal, no less than an hour before going on stage can be the difference between a struggling, lackluster performance, and an energized, impressive one.  Many performers tend to err on the side of extremes, eating too little the day of a performance, or loading up on carbohydrates and rich foods to feel “grounded” and “supported.”  Both of these tendencies are not only unhealthy, but they also keep you from performing at your best.  What kind of foods to eat largely depends on when you are performing.

If you’re performing in the morning, make sure to eat a balanced breakfast with a form of protein.  A couple of organic eggs with some sprouted whole grain toast and berries, or steel cut oatmeal with almonds and cranberries (made on water or almond milk, not dairy milk) are great choices.

If you’re performing mid-day or in the early evening, a slightly larger meal is best to keep your blood sugar level throughout the performance.  A large salad with a variety of brightly colored, organic vegetables, some beans or nuts, and a mild, non-dairy dressing works really well.  My personal favorite pre-performance food (and the one that got me through Ariadne) is sushi with brown rice.  The fish provides a great, lightweight protein, and the brown rice is ideal for slow-burning energy.  Just go easy on the wasabi, which can aggravate vocal chords.  If fish isn’t your thing, a small piece of free-range chicken with some brown rice or quinoa can do the trick as well.

Either way, make sure to drink lots of water or tea, and stay away from alcohol, caffeine, or carbonated beverages day of.  Eating the right foods gives you the energy to get through a performance at the top of your game, helps keep your voice clear and strong, and helps you look your best as well (which is especially important if there are any corsets or leotards involved!).