Beats, Bars, and Blood Sugar: How DJs & Artists Should Fuel Before A Gig

Food is fuel

If you’re performing for hours or you’re the kind of artist who brings high energy to every set, you need to treat your body like it’s game day. That means fuelling yourself like an athlete — because your performance depends on it.

Too often, DJs and performers overlook their nutrition before hitting the stage. They either don’t eat enough or choose foods that leave them sluggish, unfocused, or running on empty. Some lean on alcohol to take the edge off, but that short-term fix can backfire hard.

Alcohol depletes the brain of DHA — a key omega-3 that supports cognitive function — leading to brain fog, delayed reaction time, and mental fatigue. Combine that with dehydration, muscle cramps, or low energy, and your set suffers.

If you want to show up sharp, focused, and explosive — what you eat beforehand matters. Perform like a pro. Fuel like one, too.

Fuelling Smart

Before a high-energy set, you need food that keeps your body steady and your mind sharp. That means dialing in the right mix of carbs, fats, and protein.

Complex carbs like oats, rice, or toast provide steady energy and help with mental focus.

Fats from avocado, nuts, or seeds support hormones, joints, and brain function.

Lean protein — like eggs, chicken, or a shake — keeps your muscle from breaking down during long sets.

Stick to light, balanced portions. Think fuel, not fullness.

Eat with purpose. Perform like it’s your headline slot.

Mid-Set Fuel (If You’re Going Long):

If your set runs long, what you fuel with mid-performance matters.

Alcohol might ease nerves, but it dehydrates you and depletes DHA in the brain — slowing you down mentally when you need to stay sharp.

Instead, stick to water or add electrolytes to stay hydrated and focused.

Be cautious with energy drinks — especially on an empty stomach. They can spike your heart rate, disrupt sleep, and leave you crashing hard.

Avoid high-sugar snacks and drinks. That energy spike feels good for a minute, but the crash can hit you mid-set.

Fuel smart. Stay steady. Perform strong.

Post-Set Recovery = A Better Tomorrow

What you eat in the first 60 minutes after a set can set you up for better recovery, focus, and performance the next day.

Keep it light, especially if it’s close to bedtime. A protein source like a shake (25–30g) or eggs helps repair muscle tissue and keeps you anabolic overnight.

If you’re still hungry, opt for light carbs like sweet potato or brown rice cakes — enough to refuel without weighing you down.

Rehydrate with water, electrolytes, or coconut water, but go easy before bed to avoid waking up throughout the night.

Recover smart, sleep deep, perform better.

Sample Day:

Breakfast: Scrambled eggs with basil, spinach & tomatoes with 1 slice Ezekiel bread
Lunch: Rice bowl with protein, veggies, olive oil
Pre-Set: Greek yogurt + berries + a small handful of granola
Post-Set: 1 Scoop Protein Shake or 2 Eggs + Tomato Basil Rice Cake
Hydration: 2–3L water throughout the day

Your set starts long before you hit the stage.

What you eat, when you eat it, and how you hydrate all play a role in how you show up.

Fueling with intention isn’t about being perfect — it’s about giving your body what it needs to keep your energy steady, your mind sharp, and your performance strong.