Common Myths about a Figure Skating Diet
There are many myths and misconceptions about figure skating diets. The reality is much simpler: Every skater is different! Diet depends on various factors, such as training load, performance goals, and where they are in their journey. Growth, recovery, peak competition, and other goals require different methods.
There’s no one-size-fits-all approach, and that’s perfectly okay! Let’s debunk some myths and set the record straight on figure skating diets.
Common Figure Skating Diet Myths
One of the biggest misconceptions about figure skating diets is the belief that skaters survive on minimal calories—but that couldn’t be further from the truth! As high-performance athletes, figure skaters need plenty of fuel to power their intense training and performances.
Let’s break down some of the most common myths and uncover the real facts behind them.
1. It is not a good idea to eat after 6 p.m.
This is a common diet mantra, but it’s false. Your body doesn’t know what time it is. The body keeps track of the food we eat from the beginning of the day until we go to bed. There is nothing wrong with eating something in the evening as long as it is part of your entire meal plan for the day.
2. If you stop exercising, muscle turns to fat.
Muscle and fat are independent. If someone stops exercising, muscles may shrink a little. Not exercising while eating more calories than your body needs leads to the storage of fat. But muscle doesn’t turn into fat, and fat doesn’t turn into muscle!
3. If you are trying to lose weight, you should eat a very low-fat diet.
Trying to lose body fat does require you to eat a little less overall, but it doesn’t mean your diet needs to be strictly low-fat. Fat helps us to feel fuller for longer, so if you cut your fat intake down too much, you will be hungrier sooner and more likely to overeat.
4. If food tastes good, it probably is bad for you.
If food doesn’t taste good to you, why are you eating it? All of us need to eat foods that look, smell, and taste good. Eating should be equal parts fun and purposeful!
5. All you need is “rabbit food” to diet successfully.
While “rabbit food” (aka fresh fruits and veggies) is super important in a healthy diet, it isn’t all you need! Humans need protein, carbs, sugars, and other nutrients to stay in good shape. The trick? It’s all about finding a good balance.
How Many Calories Do Figure Skaters Need?
There’s no magic number for how many calories figure skaters need. One thing’s for sure: they burn a lot of energy. Between hours of practice, jumps, spins, and off-ice training, skaters need plenty of fuel to keep their bodies performing at their best.
A lot of variables go into determining the ideal number of calories a person needs, like:
- Age
- Weight
- Gender
- Training intensity
But to give you an idea, a single hour of high-intensity exercise, like running or skating, can burn hundreds of calories! That’s why U.S. Figure Skating recommends recovery snacks with a balance of carbs and protein (like a 4:1 ratio) to help skaters refuel after a tough session. These snacks usually land somewhere around 200-300 calories.
At the end of the day, skaters need to listen to their bodies and make sure they’re eating enough to match their energy output. Working with a registered dietitian can also help athletes find a plan that’s just right for them.
Can You Lose Weight By Figure Skating?
Figuring skating isn’t just fun and challenging to participate in—it’s also an excellent workout! Perfecting spins, landing jumps, and gliding across the ice requires full-body engagement. It builds strength, improves endurance, and boosts balance.
So, can skating help you lose weight? Sure. But, that being said, weight loss shouldn’t be the main focus. The real goal? Staying healthy, strong, and feeling good in your own body. Off-ice exercises, like strength training, cardio, or yoga, are great during the off-season (or anytime!) to help skaters stay fit. Plus, they can improve your performance on the ice by building power, flexibility, and stamina.
Figure skating is about so much more than hitting a number on the scale. It’s about staying active and finding joy in movement—both on and off the ice.
What Can Figure Skaters Not Eat?
There’s no “off-limits” food for figure skaters! The best nutrition for a figure skater is about balance, not restriction. Skaters need a variety of foods to fuel their bodies—carbs for energy, protein for muscle recovery, and healthy fats to keep everything running smoothly.
That said, it’s all about moderation. Sugary snacks or fast food every once in a while won’t hurt, but relying on them too often can leave you feeling sluggish and under-fueled. Instead, focusing on nutrient-dense foods—like lean proteins, whole grains, fruits, and veggies—helps skaters perform and recover at their best.
The key is to enjoy food while making choices that support your goals on and off the ice. No guilt, no extremes—just finding what works for you.
The Bottom Line
Figure skating and nutrition go hand in hand, but it’s not about maintaining a certain weight. It’s about balance, fueling your body, and feeling strong both on and off the ice. Every skater’s needs are unique, so focus on finding what works best for you.
Want more tips on skating, health, and performance? Check out the rest of our blog for expert advice, inspiration, and everything you need to succeed in your skating journey!