Best eating habits for a productive day on set

A shooting day completely disrupts your normal eating routine: 4 AM wake-up calls, unpredictable lunch times, provided catering, and the inability to simply step away. At the same time, what you eat directly affects how you look in a close-up and how much energy you have left by the tenth take.

What Matters Most on Set

• Bloating. Salt, alcohol, and lack of sleep the night before show up on your face immediately, and makeup can only do so much to hide it.
• Steady Energy. Simple carbohydrates provide a quick spike followed by a crash—often right at the moment you need to perform your take.
• The Midsection. Eating a heavy meal before a scene in a form-fitting costume is a major issue, especially for models.
• The Voice. For some, dairy products create mucus; spicy foods can irritate the throat.
• Breath. Garlic, onions, and coffee matter significantly in scenes involving close physical contact.
• Unpredictability. Lunch may be pushed back by three hours, so you cannot rely on the schedule.

The Day Before

• Reduce salt intake. This is the primary cause of morning puffiness.
• Avoid alcohol. It leads to bloating, dry skin, and red eyes.
• Dinner should be neither late nor heavy.
• Drink enough water throughout the day, but avoid drinking a liter right before bed.
• Get enough sleep. This affects your appearance more than any specific food.

Breakfast Before the Shift

The goal is to provide long-lasting energy without feeling heavy. A combination of protein, complex carbohydrates, and a small amount of healthy fats works best:

• Eggs with whole-grain toast.
• Oatmeal (made with water) with nuts.
• Cottage cheese or yogurt with berries, if dairy suits you.
• Fish or chicken with grains if you are facing an exceptionally long shift.

Avoid these in the morning: sweet pastries, sugary cereals, and juices—they cause a crash after an hour; greasy or fried foods—they cause heaviness; and excessive coffee on an empty stomach.

If your shift starts at 5 AM and you don't feel like eating, don't force yourself. Pack your breakfast and eat it an hour or two into the day.

What to Pack

Even when catering is provided, you need your own kit: lunch may be delayed, or the provided food may not suit your dietary needs. Note that rates, contract forms, and tax rules for catering and per diems differ by market.

• Nuts — small portions, high energy.
• Firm fruits that won't squash: apples, bananas, clementines.
• Sugar-free bars or those based on nuts and dates.
• Sliced vegetables: carrots, cucumbers, celery.
• A sandwich with chicken or cheese on whole-grain bread.
• Water — at least one liter, preferably one and a half.
• A thermos with tea for cold locations.

Do not bring: foods with strong odors, things that crumble, items that stain your hands or costumes, or perishables that require refrigeration.

Eating During the Shift

• Eat small portions frequently. A light snack every two to three hours maintains a steady energy level.
• Avoid overeating right before your scene. This is especially important for physical scenes or those in tight clothing.
• Sip water regularly. Chugging a whole bottle right before a take can cause physical discomfort.
• Be careful with coffee. One or two cups in the first half of the shift; after that, it may dehydrate you and interfere with your sleep later.
• Protect the costume. Only eat while wearing your costume if you have a protective cover and permission from the costume designer.
• Brush your teeth or use a mint before scenes with close contact, then remove the mint before the camera rolls.

Night Shifts

This requires a different approach where the main goals are to avoid falling asleep and to prevent digestive issues.

• Eat a hearty meal before starting, and stick to light snacks during the night.
• Choose protein over sweets. Sugar causes a particularly sharp energy crash during nighttime hours.
• Drink warm liquids. This keeps you warm and reduces the craving for mindless snacking.
• Coffee only in the first half of the night. Otherwise, you won't be able to sleep after the shift, which is more important than being alert at the very end.
• After the shift, have a light snack and go to sleep rather than eating a full breakfast.

Special Situations

Scenes with food. If your role requires you to eat on camera, do not fill up beforehand: there will be many takes. Ask the prop master exactly what you will be eating and how many takes are planned.

Roles requiring weight changes. Manage this gradually and in advance. Avoid crash dieting during the filming period, as you will lack the strength to survive a twelve-hour shift.

Health restrictions. Inform the production in advance. On most projects, dietary restrictions are taken into account when ordering catering.

Quick Summary

• The day before: less salt, no alcohol, plenty of sleep.
• Breakfast: protein and complex carbs, no sugar or grease.
• Always bring your own snacks, even if catering is promised.
• Eat small amounts every two to three hours; don't overeat before a scene.
• Sip water; limit coffee to the first half of the shift.
• Night shifts: protein instead of sugar and warm drinks.

Find filming projects in the castings section.