What should you eat before a performance? It can be challenging to find foods that give you the right amount of energy without weighing you down. But what's perfect for one person won't necessarily work for another. Every dancer has to experiment to find their own ideal pre-performance menu.


Lauren Grant

Dancer, Mark Morris Dance Group

Start strong: “I always start a show day with a great breakfast. I love steel-cut oats because they provide sustained energy. The night before, I'll boil the oats, then turn the heat off and let everything steep overnight. In the morning, I'll reheat them and add coconut oil, bananas, cinnamon and high-quality cultured butter or grass-fed whole milk."

Throughout the day: “After breakfast, I stick to smaller meals: a few unsalted pistachios or a little whole-milk yogurt for bursts of protein."

Advice: “Once when I was 16, before dancing Aurora in Sleeping Beauty, I only ate a bowl of Raisin Bran and lost steam by the end of the Rose Adagio. But there were also times early in my professional career when I ate too much—you don't want your body trying to digest onstage. Smaller, calculated, nourishing meals throughout the day are better."


Mathilde Froustey

Principal dancer, San Francisco Ballet

Pre-show meal and snacks: “If the ballet starts at 8 pm, I'll eat a meal that includes bread or cereal around 4 pm. After that, I'll keep my blood sugar up using something I discovered when I ran half-marathons: GU Energy Gel. It has minerals, vitamins, a little caffeine and some sugar. I also have drinks with electrolytes to avoid cramps or getting dizzy or tired."

Post-show dinner: “When I've had a good performance, I like to celebrate after with a nice salad, cheese and red wine."

Feeding the soul: “I always have a little dark chocolate before a show."

Advice: “It can be taboo in ballet to talk about food. If it's hard for you to find a balance between staying thin and fit but also having enough energy, speak to a nutritionist or a doctor. There's no shame in asking for help to be better onstage."


Cory Stearns

Principal dancer, American Ballet Theatre

Favorite pre-show meal: “A ham or turkey sandwich—something plain that will give me protein and lasting energy."

Dressing-room snacks: “I often get a banana and a chocolate chip cookie in case I need a bite during the performance. I drink Gatorade or, if it's a particularly difficult show, these electrolyte drinks called Sqwinchers, which keep cramps away and give me extra energy."

Timing: “If I'm dancing something I'm anxious about, I'll eat no later than two hours before—two and a half hours is perfect. Otherwise, I can eat within an hour of the show."

Nutrition inspiration: “After once dancing with a huge weight in my stomach from eating half a cheese quesadilla and some tomato soup, I started researching how tennis players eat. Tennis is comparable to ballet—it's anaerobic, with intense bursts of activity. I use their eating habits for inspiration."


Marielys Molina

Ensemble, Broadway's On Your Feet!

Vegan values: “I've been vegan for six years. I've learned that even if I eat something small, I need to make sure it has nutritional value."

Favorite pre-show meal: “A quinoa bowl with black beans, spinach, red cabbage, corn and avocado. It's delicious and light, and gives me energy."

Dressing-room snacks: “Raw almonds, a banana with peanut butter or almond butter, or green juices with fruit."

Tip: “When it's a two-show day, I need a good breakfast—scrambled tofu with avocado in a gluten-free wrap, or oatmeal with bananas, walnuts, maple syrup and raisins. The biggest thing I've learned is to not eat a big meal in between the shows."

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Though what she's listening to at any given time can vary dramatically, the through-line for Brandt is nostalgia: songs that take her back, whether to childhood, a favorite movie or a piece she's recently performed. Brandt told us about her eclectic taste, and made us a playlist that will keep you guessing:

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"But I was pleasantly surprised by the enormity of talent that was there," she says. "His goal was to start scholarship opportunities, and I said okay, I'm in."

Today, it's fair to say that Lanteri has far surpassed his goal of creating scholarship opportunities. But NYCDA has done so much more, bridging the gap between the convention world and the professional world by forging a wealth of partnerships with dance institutions from Marymount to The Ailey School to Complexions Contemporary Ballet and many more. There's a reason these companies and schools—some of whom otherwise may not see themselves as aligned with the convention/competition world—keep deepening their relationships with NYCDA.

Now, college scholarships are just one of many ways NYCDA has gone beyond the typical weekend-long convention experience and created life-changing opportunities for students. We rounded up some of the most notable ones:

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Courtesy The Joyce

Dance Magazine Chairman's Award Honoree: Linda Shelton

In an industry that has been clamoring for more female leadership, Linda Shelton, executive director of New York City's The Joyce Theater Foundation since 1993, has been setting an example for decades. As a former general manager of The Joffrey Ballet, U.S. tour manager for the Bolshoi Ballet, National Endowment for the Arts panelist, Dance/NYC board member and Benois de la Danse judge, as well as a current Dance/USA board member, Shelton has served as a global leader in dance. In her tenure at The Joyce, she has not only increased the venue's commissioned programming, but also started presenting beyond The Joyce's walls in locations such as Lincoln Center.

What brought you to The Joyce?

That was many years ago, but it's still the same today: It's a belief in and passion for the mission of the theater, which is to support dance in all of its forms and varieties—every kind of dance that you could imagine.

Diversity is so important in dance leadership today. How do you approach this at The Joyce?

Darren Walker said something interesting at a Dance/NYC Symposium, which was that The Joyce is a disruptor. It was nice to hear in that context, because we don't think of it as something new. We didn't have to change our mission statement to be more diverse. We've been doing this since day one.

Is drawing in new audiences and maintaining longtime supporters ever in conflict?

Of course. I call it the blessing and the curse of our mission. We do present more experimental companies that may attract a younger audience. But it's very tricky. You're not going to tell your long-term audience, "Don't come and see this because you're not going to like the music." We've had people walk out of the theater before, but it's a response. It's important to spark those conversations.

What experimenting have you done?

We've tried a "pay what you decide" ticket the past couple of seasons with some of our more adventurous programming. You would reserve your seat for a dollar and after seeing the show pay what you decide is right for you.

Do you have advice for other dance presenters?

Find opportunities to sit with colleagues from around the country. At Dance/USA there's a presenters' council where we come together and talk about what we're putting in our seasons and what we're passionate about. Maybe there are enough presenters to collaborate and make it possible to bring a company to New York or to do a tour around the country.

Also, remember what it's all about: making that connection between what's onstage and the audience. If we can do that, despite every visa issue and missed flight and injury and changed program and whatever else comes our way, then we should feel good about the job we're doing.

To purchase tickets to the Dance Magazine Awards or become a sponsor, visit dancemediafoundation.org.

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