irish dance_ready to feis_What to eat on feis day for maximum performance_nutrition
Fitness and Conditioning

What to eat on feis day for maximum performance

The morning of a feis can be tough – there’s hair and makeup to contend with, tanning (if you’re into that), making sure you don’t forget anything, stretching, warming up, and perhaps some serious time in the car if the feis is a distance away. Amidst this chaos it’s really important that breakfast doesn’t get overlooked. If you don’t fuel yourself properly in the morning, it can throw you off for the whole day and you’ll give a lacklustre performance – definitely not what you want after all that hard work.


According to Frances Dunne, personal trainer and founder of Fitness Formula Irish Dance, “The morning of a feis you really need to make sure you fuel up for the day.” Dunne goes on to explain, “ It depends on what you’ve had the day before, but you want to make sure your body is stocked up with glycogen for energy – that means having some form of carbohydrate like oats or potato, and protein to keep you feeling satiated. Adding some healthy fats into the mix will also help maintain your energy levels throughout the day.”

Breakfast checklist:

  • Oats
  • Potatoes
  • Eggs
  • Avocado
  • Yogurt


Keeping your body fueled doesn’t stop at breakfast. You’ll likely be at the feis for hours on end, with a wait before you dance or breaks between dances. Keeping your bag stocked with snacks for the day means you can grab what you need and keep energy up without relying on feis food.

Dunne recommends “Granola bars (flapjack/oat bar) are a good source of quick energy, and simple sugary foods like jellies, although not healthy, will help quickly replenish glycogen stores if they’re depleted. It’s also useful to have foods such as bananas or salted nuts on hand to replenish electrolytes. Electrolytes are vital for keeping your muscles working properly!”

Feis bag checklist:

  • Granola bar
  • Banana
  • Salted nuts
  • Peanut butter
  • Gummy candy/jellies
  • Water

What do you eat for breakfast on feis day? What snacks do you keep in your feis bag for energy? Share below in the comments, or join the conversation on our Facebook page.

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