Hey there,

In my last Liner Notes edition, I shared my pneumonia story and how pushing through illness to play some gigs put me out of commission for over a month. Today, I want to touch on one of the most crucial aspects of staying healthy while performing: nutrition.

Reading time: 4 minutes 👓

Nutrition is often the first thing we sacrifice when busy with shows. Limited options, tight budgets, and unpredictable schedules can turn even the most health-conscious musician into a late-night fast food regular. I’ve been there – grabbing whatever is available between load-in, soundcheck, after shows, justifying poor choices because “I’m busy.”

But here’s what I’ve learned through hard experience – what you eat directly impacts your energy levels, immune system, mood, and creative output. Let me share a few practical strategies that work in the real world of performing and touring.

A Simple Food Framework for Musicians

Instead of rigid meal plans that fall apart the moment your schedule gets hectic, build a flexible framework:

1. Before travel/show days: Eat a protein-heavy meal
2. During transit: Pack nutrient-dense snacks
3. At venues: Make the best choices from what’s available
4. Post-show: Focus on recovery nutrition

This approach acknowledges the unpredictable nature of a musician’s schedule while giving you practical anchor points to maintain nutrition.

Grocery Store Essentials

The grocery store is your best ally. Even a quick stop can set you up for days of better eating. Here are a few items worth grabbing:

No Prep Required:

• Bananas (nature’s powerhouse snack)
• Pre-washed berries
• Baby carrots
• Ready-to-eat salads (dressing on the side)
• Rotisserie chicken (can be used for multiple meals)
• Hard-boiled eggs
• Hummus cups

Having these simple, ready-to-eat options available means you’re less likely to reach for less nutritious alternatives when hunger strikes.

Venue Food Navigation

Let’s be honest – most venue food isn’t winning any nutrition awards. But that doesn’t mean you’re doomed to chicken wings and nachos.

When you arrive at a venue, scout what’s available and try to make the best choices possible:

Better Options:

• Vegetable trays (even if slightly sad-looking)
• Hummus
• Fresh fruit
• Nuts
• Water or sparkling water instead of soda

I’ve found that politely asking venue staff about healthy options can yield surprising results – many places can accommodate if asked, especially with advance notice.

Hydration: The Foundation

Proper hydration affects everything from energy levels to recovery to mental clarity. It’s also the thing most musicians consistently neglect (especially if alcohol is in the mix).

Try to:

• Start each day with a big glass of water
• Drink water consistently throughout the day
• Increase intake before, during, and after performances
• Add electrolytes after heavy sweating or alcohol consumption

For those who get bored with plain water (like me), try adding a small splash of something flavorful – I brew a green tea blend and add just a bit to my water throughout the day to make it more interesting without adding sugar or calories.

Making Better Bad Choices

Perfect nutrition isn’t always possible. When those situations arise, try making better bad choices:

• At fast food: Grilled options over fried, salad instead of fries, water instead of soda
• At gas stations: Nuts over chips, jerky over candy bars, unsweetened tea over energy drinks
• At diners: Eggs and vegetables over pancakes, side salad over home fries

The goal isn’t perfection. Making incrementally better choices will add up over time.

Three Simple Nutrition Rules

After years of performing, I’ve established these personal nutrition rules that make a big difference:

1. Start every day with protein
2. Carry emergency snacks (protein bar, nuts) at all times
3. Drink a full glass of water immediately upon waking

These simple guardrails maintain a nutritional baseline even during the most chaotic schedules.

What About You?

What are your biggest nutrition challenges when performing?

Do you have any personal strategies or hacks that have worked well?

Hit reply and let me know! 📤

In upcoming editions, I’ll share more detailed strategies for staying healthy while performing, including exercise routines you can do anywhere and mindfulness practices that help maintain mental clarity.

Peace, love, and better bad choices,

Want more in-depth strategies? Liner Notes Insider subscribers receive comprehensive guides including the complete Touring Musician’s Grocery List, Hotel Room Meal Recipe Cards, and Venue Food Request Templates. Upgrade here to access these exclusive resources.

As a Liner Notes Insider, you'll also get:

• Deep-dive analysis and actionable strategies from extensive industry research
• Expert interview breakdowns with step-by-step implementation guides
• Access to my curated resource library and tools
• Monthly Q&A sessions for personalized guidance
• Priority access to special events and workshops
• First look at new resources and research findings

Questions, thoughts, complaints? Just hit reply to reach me directly! I'd love to hear from you. 📥

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Peace, love and more cowbell,
Robonzo
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