What's for dinner? How nutrition has an effect on musical performance

There is a lot of information out there about nutrition and its effect on health and performance. In most cases, the topic revolves around general health and/or performance in sport. But hardly do we ever come across nutrition and musical performance. Considering that musicians are athletes of the small muscles (Quarrier, 2013) this becomes a topic worth addressing, especially when taking into consideration the lifestyle that we lead: portfolio careers, gruelling rehearsal schedules, taxing concert programs, late nights, and the cherry on the cake: touring!

So what about nutrition then?

A balanced diet is a must for everyone, and what this means is that ideally you get an adequate amount of the seven key components throughout the course of your day, these being:

·      Proteins: (e.g. lean meat, fish, legumes)

·      Carbohydrates (e.g. rice, pasta, fruit)

·      Fats (e.g. avocados, egg yolks, nuts)

·      Fibre (e.g. fruit, vegetables, whole grains)

·      Vitamins & Minerals (e.g. fruits, nuts, diary (or alternatives)

·      Water

So focusing on which components are usually missing from your meals and then introducing them throughout the course of the day, is the first step forwards.

How do these 7 components impact musical performance?

Proteins are essential to repair, build and grow muscle. During the day our bodies accrue micro-injuries from activities such as playing our instruments. Along with sleep, protein is needed to help repair these micro-tears, strengthening tissue to avoid more serious playing-related injuries.  

Carbohydrates equip our bodies with a prime source of energy, fuelling muscles for prolonged and high-intensity activities. Carbohydrates should be a mix of complex (grains, rice, pasta) and simple carbs (such as fruit). Consuming carbs prior to and during concerts when on tour, for example, helps our bodies replenish our energy stores, preventing fatigue and maintaining performance. Eating carbs post rehearsals will also help with recovery.

Fats, though slower to be used as fuel, they provide a more sustained energy source during long durations of low to moderate-intensity activities. This means that eating good fats will help you have sufficient energy to help you through long rehearsals, providing you with a sustained energy supply.

Fibre is important because not only does it provide sustained energy and helps with gut health, but it also helps with weight management and can reduce inflammation. This is vital for anyone engaging in intense training such as the rehearsal regime of musicians on tour.

Vitamins & Minerals help with overall wellbeing, energy metabolism and immune function. Vitamin D and Calcium, for example, are essential to bone health and muscle function.

Water-intake is often overlooked, but dehydration can impair performance. Not only should musicians keep hydrated but we also need to maintain electrolyte balance to prevent cramping and fatigue….and we all know the relationship between fatigue and a portfolio career!

With a balanced diet, most of us will not need to spend money on supplements. However, if you have concerns about your health and your diet, or if you think you might have an allergy or intolerance to certain foods, please speak to your GP or a dietician who will be able to help you.

Is there anything I should avoid before performance?

·      Foods high in fat as fat takes a long time to digest and this makes your body sluggish. Such foods also make you feel full before having consumed enough carbohydrates which you need as an energy source. In short, avoid fried foods, red meat, nuts, and whole-milk dairy products. 

·      Foods high in lactose may cause nausea or an upset stomach. So avoid yoghurts, milk, cheese and so on.

·      Foods high in fibre require a lot of energy to be processed causing bloating, gas build-up, cramping, or diarrhoea. Such foods include broccoli, beans, berries.

·      Caffeine – unfortunately it would be best to resist the urge to buy a coffee before performance as caffeine is dehydrating. If you are a regular coffee drinker, cutting down on caffeine on the day of performance may result in a withdrawal headache so make sure to drink additional hydrating liquids before your performance instead of cutting down on your caffeine.

Listening to your body is key. If you know certain foods do not sit well with you, it is best to avoid them.

So how about when I’m on tour? I can’t plan my meals and I can’t dictate when to eat. What can I do?

During touring, musicians often eat late. If you cannot eat before performance, buy small, healthy snacks – whole-grain crackers, granola bars – that you can eat within 30 minutes of the performance. If you know there will be an interval, think ahead and buy another healthy snack you can eat during that time. Once the performance is over and if you are presented with endless buffets as sometimes is the case, first help yourself to lean protein and vegetables, and if you must go for seconds, stick to more vegetables. If you would like a third helping, top your meal with fruit!

Avoid eating huge meals especially if you are eating late at night as this might hinder your sleep and add to your fatigue, or, if you already suffer from gastroesophageal reflux you will experience heart burn and discomfort. So be resolute and stick to smaller portions, and needless to say, stay hydrated before, during and after performance!

Is this all then?

No! A healthy diet goes hand in hand with physical activity and exercise! But for more on this topic here: https://www.thestrad.com/for-subscribers/musicians-and-exercise-can-a-keep-fit-regime-make-you-a-better-string-player/15134.article

This article has also been published on The Strad.