Eat, Sleep, Perform: How Nutrition Powers Actors for the Spotlight

When I direct a show, one of the things I always encourage my cast members to do is take care of themselves. Plenty of sleep, a good routine, and lots (and lots!) of water are non-negotiables. But when it comes to food, actors often forget that what they eat matters. Picture this: the cast of The 39 Steps—an action-packed comedy that’s a whirlwind of physical movement and hilarity for 90 minutes straight—often come straight from work or school to rehearsals. Before we dive into the madness, everyone likes to sit down and touch base, usually with a snack in hand. Chips, lollies, chocolate… you name it.

But here’s the thing. Acting, especially in a show as physical as The 39 Steps, is no different to a high-intensity workout at the gym. Your body needs proper fuel to avoid injury and fatigue. So, how can we snack smarter to shine on stage?

Why Nutrition Matters for Performers

Being on stage isn’t just about memorising lines and hitting your marks. Your body and voice are your instruments, and just like an athlete, you need to keep them in tip-top shape. This doesn’t just apply to professional actors, either. Even our younger performers and amateurs need to look after their bodies, because let’s face it—when the curtain falls, you still have to show up for work, school, or parenting duties the next day.

Now, when it comes to The 39 Steps, the demands on our actors are even greater. It’s not just the athleticism of performing a 90-minute, action-packed show. This production is set outdoors, in a lush garden with uneven ground and natural obstacles. The cast is leaping, sprinting, and navigating the quirks of an outdoor stage, using even more energy to stay balanced and agile. It’s practically an obstacle course out there! Staying properly fuelled and hydrated is essential to keep up with the physical demands—and to avoid injuries.Australian sports science research backs this up.

According to a study from the University of Sydney, good nutrition can improve physical endurance, mental focus, and recovery time. These benefits are crucial when you’re leaping about the stage, speaking clearly, or even singing your heart out.

Snacks to Sideline: What to Avoid

Here are some general no-go zones for pre-performance munching:

  • Dairy: As delicious as a creamy latte might sound before your show, dairy products can create excess mucus, which isn’t ideal for your voice. Even your favourite cheesy snack could leave you feeling vocally clogged.

  • Greasy and Heavy Foods: Think fast food, chips, and fried snacks. They’re tempting but can make you feel sluggish and affect your energy levels. Plus, no one wants to be mid-monologue and suddenly feel bloated!

  • Sugary Treats: Lollies and chocolate bars might give you a quick energy boost, but it’s always followed by a sugar crash. And trust me, you don’t want to hit that slump when you’re meant to be sprinting across the stage.

Timing is Everything: When to Eat

The ideal window for eating before a performance is about 90 minutes to 2 hours. This gives your body enough time to digest and turn food into energy. For smaller snacks, you can cut this down to 45 minutes. But keep it light—no one wants to be dancing with a full belly!

What to Eat: Fuel for the Spotlight

So, what should our actors reach for instead? Here are some great options:

  • Complex Carbohydrates: Think whole grain toast, brown rice, or quinoa. These provide long-lasting energy without the crash.

  • Protein-Rich Foods: A handful of nuts, a boiled egg, or lean chicken will keep you going strong. Protein is essential for muscle recovery, especially when your role demands acrobatics and stunts.

  • Fruit and Vegetables: Bananas, apples, carrot sticks, or a fresh salad can hydrate you and give you a boost of natural sugars and vitamins. Bananas, in particular, are a hit with performers because they’re easy to digest and packed with potassium.

Hydration Nation: Drink Up!

Staying hydrated is a golden rule. Aim to drink water throughout the day, rather than chugging it all at once right before you go on stage. And if you’re craving something a little more refreshing, coconut water is fantastic for electrolytes.

It’s All About Balance

At the end of the day, it’s about balance and making smart choices. The same rules apply to our youngest performers. No, they don’t need a gourmet meal before going on stage, but a healthy snack can make a world of difference. And, for amateur actors juggling school, work, or parenting, good nutrition is even more important. You’re your own backstage crew—take care of your body and it’ll take care of you.

Follow us on instagram @upstagehuntervalley for more posts coming your way, where we’ll share some fun and yummy recipes to keep you energized. And if you’re curious to see the fruits of all this energy and effort, don’t miss our latest production of The 39 Steps!

We’ll see you at the theatre—with snacks in hand, of course! 🍌🥦🥜