Nutrition for Musicians
Hello, fellow music lovers! We are continuing our wellness series with a discussion on nutrition. As college musicians, we know how demanding our schedules can be—between classes, practice sessions, and performances, it’s easy to let our nutrition slide. It’s so much easier to eat on the go than to plan ahead, which means we tend to grab more processed, unhealthy options. But what you eat plays a huge role in how well you perform, both physically and mentally. Let’s break down how to fuel your body and mind so you can be your best self!
Why Nutrition Matters
Think of your body like an instrument. Just like a piano needs to be tuned to sound its best, your body needs the right fuel to perform at its peak. A balanced diet can boost your energy levels, sharpen your focus, and help you recover from those long practice marathons. Research shows that good nutrition can improve performance for athletes and musicians alike (Maughan & Burke, 2012). So, what should you be eating?
Key Nutrients You Need
o Carbohydrates: Your Go-To Energy Source. Carbs are essential for keeping your energy up during long practice sessions. Opt for complex carbs like whole grains, fruits, and veggies. These provide steady energy instead of the quick spikes and crashes from sugary snacks (Pawlak et al., 2019).
o Proteins: Repair and Recovery. After a tough practice, your muscles need some TLC. Lean proteins like chicken, fish, beans, and tofu help repair and build muscle. This is especially important if you’re spending hours at the piano or with your instrument (Phillips & Van Loon, 2016).
o Healthy Fats: Brain Boosters. Healthy fats are crucial for brain health, helping you stay sharp and focused. Foods rich in omega-3s—like salmon, walnuts, and flaxseeds—are great for keeping your mind clear and your mood steady (Gómez-Pinilla, 2008).
o Vitamins and Minerals: The Unsung Heroes. Don’t forget about vitamins and minerals! Eating a colorful array of fruits and veggies ensures you get the nutrients you need for overall health. For example, leafy greens are packed with magnesium, which can help with muscle relaxation and stress relief (Bender & D'Arcy, 2018).
o Hydration: Stay Sharp. Water is your best friend. Staying hydrated helps maintain your energy levels and keeps your mind focused. Aim to drink water throughout the day, especially before and after you play (Popkin et al., 2010).
Easy Tips for Eating Well
o Plan Your Meals. Busy days can lead to unhealthy snacking, so try meal prepping on weekends. Cook a few simple dishes in advance, and you’ll have healthy meals ready to go.
o Mind Your Eating Habits. Pay attention to your body’s hunger signals. Each individual is unique, so your body’s signal that you’re hungry might not necessarily be a growling stomach. Due to T2D meds, I rarely get hungry, so I have to really learn how to tell when my body needs nourishment. For me, that may feel like a nagging headache, dizziness, or inability to focus.
Also, as much as possible, try to eat without distractions, so you can really enjoy your food and recognize when you’re full.
o Experiment with Meal Timing. Some musicians prefer eating smaller meals throughout the day instead of three big ones. Find what works best for your schedule and energy needs. Keeping snacks on hand has been a game changer for me (and my students!).
o Limit Processed Foods. While it’s tempting to grab chips or sugary snacks, these can lead to energy crashes. Stick to whole foods that provide lasting energy. For busy college students, this can be a challenge. Don’t beat yourself up if you need to grab the occasional quick snack.
o Listen to Your Body. Everyone’s dietary needs are different, so pay attention to how certain foods make you feel. Adjust your diet based on what gives you energy and helps you perform better.
Nutrition is a key ingredient in your success as a musician. By fueling your body and mind with the right foods, you’ll feel more energized, focused, and ready to take on any challenge. So, stock up on those carbs, proteins, healthy fats, and vibrant fruits and veggies, and don’t forget to hydrate!
Investing in your nutrition is investing in your music journey. Let’s make some smart choices that support our passion and help us shine on stage!
Take care, my friends!
- Christina
References
Bender, A. E., & D'Arcy, B. (2018). The role of magnesium in muscle function: A review. *Nutrients, 10*(7), 914. (https://doi.org/10.3390/nu10070914)
Gómez-Pinilla, F. (2008). Brain foods: The effects of nutrients on brain function. *Nature Reviews Neuroscience, 9*(7), 568-578. (https://doi.org/10.1038/nrn2421)
Maughan, R. J., & Burke, L. M. (2012). Sports nutrition: A handbook for professionals. *Sports Science Exchange, 25*(1), 1-6. (https://www.gssiweb.org/en/sports-science-exchange/Article/sports-nutrition-a-handbook-for-professionals)
Pawlak, R., & Bialik, I. (2019). Carbohydrates and their effect on exercise performance. *International Journal of Sports Nutrition and Exercise Metabolism, 29*(6), 590-598. (https://doi.org/10.1123/ijsnem.2019-0163)
Phillips, S. M., & Van Loon, L. J. C. (2016). Dietary protein for athletes: From requirements to metabolic advantage. *Applied Physiology, Nutrition, and Metabolism, 41*(5), 565-572. (https://doi.org/10.1139/apnm-2015-0436)
Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. *Nutrition Reviews, 68*(8), 439-458. (https://doi.org/10.1111/j.1753-4887.2010.00361.x)
