Fuel your show: All about food and drinks before and during concerts

Playing gigs day after day can be very tough sometimes. Energy is needed for your physical and mental stamina. When not prepared, we can get exhausted and not focused very soon after the beginning of the show. If you don’t pay enough attention to what, how, and when you drink and eat, you will not be able to give your best. Don’t think the audience won’t notice if you’re low on energy! Food and drinks for musicians are no joke!

In this article, we will provide some of the best tips on how to fuel the musician’s body for the best possible performance. We will be focusing on what to eat and drink before and during concerts. After reading this blog post you will know how to prepare menus that will give you everything you need for gigging days in a row.

How are food and performance connected

When we prepare for gigs we will put new strings on our guitars, buy new picks, and check all our cables and amps to ensure everything runs smoothly. That’s all it’s about: maintenance. Your body needs certain nutrients that will help it run optimally.

Musicians need to have enough energy and be focused to be able to put on a great show. Having a meal before a gig shouldn’t be about not being hungry, it should be about fueling your body with nutrients that will enhance your concentration and endurance

What to eat before a concert and why

Eat a balanced meal about 3 to 4 hours before a show. This can be tricky if the band has a meal included at the venue they are playing. If you are eating at the venue reduce the amount of food or keep it very light. Playing and especially singing is very tough right after a meal.

When choosing a pre-concert meal, balance is key. The meal should include a mix of:

• Complex carbohydrates
• Lean proteins
• Healthy fats
• Vitamins and minerals
• Hydration

Carbohydrates are the primary source of energy for any physical and mental activity.
Examples: Opt for whole grains, vegetables, and fruits to maintain energy during performances.

Lean proteins help build muscle tissues and are important for strength during long concerts.
Examples: Fish (grilled or cooked), lean meats, and beans are good examples of lean proteins.

Healthy fats help with the absorption of vitamins and can reduce inflammation and support brain function which is essential whenever there is pressure involved.
Examples: Foods rich in omega-3 fatty acids (salmon, tuna), nuts, avocados, and olive oil.

Vitamins and minerals are natural boosters for the overall health and immunity of musicians.
Examples: All above plus fruits and vegetables.

Hydration: Staying hydrated is crucial for maintaining high energy levels and mental endurance through a show.
Examples: Drink water in small amounts consistently throughout the day. Drinking large amounts at once can have a negative effect. Electrolyte drinks are also helpful especially when playing in a hot environment. 

Foods to avoid before a concert

While the food and drinks for musicians mentioned before help musicians perform, others can hurt your performance.

1. Heavy and greasy foods

Avoid eating heavy and greasy meals before concerts. They are not healthy altogether, and eating them before a gig will only make you feel sluggish and bloated.

Examples: Fried food, burgers, potato chips, high-fat snacks, and all fast foods

2. Sugar

Sugar gives you a temporary boost of high energy, leading to a very fast crash which leads to nothing but fatigue and an unfocused performance.

Examples: deserts, candy, and drinks containing excessive sugar

3. Dairy products

Dairy increases the possibility of mucus production, which is bad for vocalists.

Examples: Cheese, milk, and anything containing milk or yogurt such as salad dressings

4. Alcohol and caffeine

We all know how alcohol affects us. It makes us uncoordinated and can make vocals sound unclear. Excessive caffeine can trigger anxiety and jitteriness. This doesn’t mean we can’t have a cup of coffee or a beer on a hot summer night. The main thing is that the intake of both alcohol and caffeine is moderate so we can stay focused and calm.

Examples: Beer, wine, shots, coffee, and energy drinks.

Hydration for optimal performance

Setup time for bands is often a mix of tension and sudden delays due to things that don’t work like signal cables or microphones. During this time we simply forget to hydrate which is a big mistake and leads to reduced cognitive function, fatigue, and even muscle cramps.

Examples: The best way to avoid all of this is to drink small amounts of water and sports drinks throughout the day and during the gig as well. Fruits and vegetables also contain large amounts of water.

Pre-concert menu ideas

Here are a couple of menu ideas that will help you stay full of energy, feel light, and help you with a stellar performance:

Menu 1

• Chickpea with couscous
• Tomato and cucumber salad with olive oil, vinegar, and basil dressing
• Non-fat yogurt with honey. Avoid Greek yogurt which contains three times the saturated fat than regular yogurt.

Menu 2

• Baked or cooked fish
• Rice or Swiss chard with potatoes
• Berry smoothie with soy or rice milk with chia seeds

Menu 3

• Grilled chicken breast with roasted vegetables
• Arugula and tomato salad with light yogurt dressing
• Fruit salad

Menu 4

• Lettuce, tomato, avocado, tuna, and mozzarella salad
• A piece of dark chocolate with at least 70% cocoa

Menu 5

• Seafood risotto with olive oil
• Lettuce and spring onion salad

Quick snacks for gigging musicians

Frequent gigging for most musicians means lots of traveling and not having the time to eat a normal meal. Portable snacks are the way to go for musicians who need a quick and efficient way to ensure their body receives the essential vitamins and minerals needed to keep high energy levels and focus.

The best time to have a quick snack for musicians is anytime. That can be while traveling to a gig, during rehearsals, or right before you start playing backstage. Light snacks that are easy to digest provide an energy boost without causing discomfort.

Here are some quick snack ideas that every musician should consider having when time is of the essence:

• Rice cakes with peanut butter and sliced bananas
• Dark chocolate with nuts such as hazelnuts, almonds, or walnuts
• Bananas (ever watch a tennis match?)
• Granola bars
• Mix of nuts, seeds, and dried fruit
• Yogurt and whole-grain crackers

The good thing about these quick snacks is that they provide a balanced mix of carbohydrates, proteins, and healthy fats so you can keep focused on your playing while maintaining high energy levels.

What supplements are best for musicians

A well-rounded diet ideally provides you with all the nutrients you need, but supplements are a valuable way to support your body and mind. Before taking any supplements consult with a nutritionist to be sure they are safe for you.

The most common supplements that musicians should consider:

Omega 3 fatty acids

This type of fatty-acids improve your cognitive performance during stressful situations and reduce inflammation.

B Vitamins

B vitamins are needed for energy production and for your nervous system function. Additionally, they are mood lifters.

Magnesium

Magnesium is essential for muscle relaxation, sleep, stress, and digestion

Vitamin D

Vitamin D is vital for bone health. It is essential for anyone who doesn’t get enough sun exposure. Your immune function also benefits from vitamin D.

While supplements are great for that extra kick, they are not a replacement for a healthy diet.

Eating schedule for concert days

This is an example of an eating schedule and menu for gigging days:

Breakfast (8:00-9:00 AM)

• Muesli with a mix of nuts and dried fruits
• A cup of coffee or tea
• Water

Pre-noon snack (11:00 AM)

• A piece of fruit (banana, apple,…)
• Water

Lunch (1:00-1.30 PM)

• Grilled chicken breast with mixed vegetables
• Water

Afternoon snack (4:00 PM)

• Cottage cheese with whole-grain crackers

Pre-concert meal (6:00-7:00 PM)

• Pasta with tuna and tomato sauce
• Tomato, cucumber, and pepper salad with olive oil dressing
• Water

During the gig

• Rule no. 1: Sip small amounts of water regularly throughout the concert
• During breaks, you can have a granola bar or a banana

Conclusion

Driving home after a successful gig it becomes clear: I’ve made it, I felt great during the show! By following these simple tips in this article and incorporating the right food and hydration before and during your concerts you will realize that gigs can become easier than before. Exercising visual techniques for mindful eating will give you the extra boost to become a stellar professional performer.

Fueling your body with the right ingredients is essential for gigging musicians. Keep this in mind, and say goodbye to exhausting and unfocused concerts.