Walking the runway is no small feat; it requires confidence, poise, and the right kind of fuel to ensure your body performs at its peak. Your food choices make a significant impact on how you look and feel as you strut down the catwalk. In this guide, we’ll discuss the best foods to eat before a show, so you have the energy and vitality to showcase your best self in the spotlight!

Hydration for Normal Body Function

Before we talk about specific foods, let's address the importance of hydration. Water is essential for maintaining skin elasticity, reducing bloating, and keeping your energy levels up. Aim to drink at least eight glasses of water a day, and more if you're engaging in intense physical activities or traveling.

Oats for Sustained Energy

Oats are a fantastic option for breakfast before a show. They provide a slow release of energy, which will keep you feeling full and energized throughout the day. Oats are also high in fiber, which aids digestion and helps prevent bloating, a common concern for models. Pair your oats with some fresh fruits and a dollop of yogurt for added protein and vitamins.

Lean Proteins for Muscle Maintenance

Proteins are the building blocks of your muscles, and lean options like chicken breast, tofu, and fish are excellent choices. These proteins are low in fat but high in essential amino acids that help repair and build muscles. Incorporate lean proteins into your meals a few days leading up to your runway show. For a quick, easy meal, try grilled chicken with quinoa and steamed vegetables.

Green Leafy Vegetables for Vital Nutrients

Green leafy vegetables such as spinach, kale, and arugula are packed with essential vitamins and minerals. They offer a high amount of antioxidants, which help fight off any stressors that might affect your skin or overall health. Leafy greens are low in calories but high in fiber, making them an excellent choice for maintaining a healthy weight without feeling deprived.

Fruits for Natural Sugars and Antioxidants

Fruits like berries, apples, and oranges are not only delicious but also packed with vitamins, minerals, and antioxidants. These natural sugars provide a quick energy boost without the crash that comes from processed sweets. Berries, in particular, are great for the skin due to their high antioxidant content. Include a serving of fruit in your meals or as a snack to keep your energy levels stable.

Healthy Fats for Skin and Brain Function

Don’t shy away from fats; they are essential for brain function and maintaining healthy skin. Opt for healthy fats like avocados, nuts, and olive oil. These fats are rich in Omega-3 and Omega-6 fatty acids, which are beneficial for skin hydration and elasticity. A simple avocado toast with whole-grain bread can be a perfect pre-show snack.


Eating the right foods before walking the runway can significantly impact your performance and appearance. Hydration, oats, lean proteins, green leafy vegetables, fruits, and healthy fats should all be integral parts of your nutrition plans. By incorporating these foods into your diet, you'll be runway-ready with the energy, confidence, and glowing skin needed to steal the show!

Kara Masterson is a freelance writer from West Jordan, Utah. She graduated from the University of Utah and can be found on Facebook and Twitter.

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