Every dancer knows that their body is their instrument, but what is important to understand is it is also a machine. The body performs at its best when filled with the the proper fuel. Dancing requires lots of energy, so dancers must consume enough calories (low fat-high nutrition calories) to keep up with physical demands. This blog will break these down section by section now and then to go further into topic and offer solutions, but today is just general information on basic diet, common knowledge refresher. Stick around and later I will teach you how to make sense of all of this and turn your body into a fat burning, muscle ripping leaping turning machine!!!! A dancer's diet should consist of a balance of carbohydrates, proteins, fats, vitamins and minerals, and adequate fluids.
Carbohydrates:
Carbohydrates should make up about 50-65% of a dancer's diet. Carbs are found in foods such as cereal, pasta, bagels, breads and baked potatoes. These provide you with energy. I will later tell you what carbs to focus on (and what no NOT focus on!!)
Proteins:
Proteins are important for building and repairing muscles. Proteins should comprise about 12-15% of a dancer's diet. Good sources of protein include lean meats, poultry, beans, legumes and tofu. Protein builds long lean dancer muscles, not thick and bulky muscles! BONUS! The average girl needs about 40 g of protein a day ( more for dancers for energy, fullness, and muscle repair) I can offer you a personalized protein needs reading based on your body needs, but save that discussion for another day.
Fats:
Many dancers worry about gaining weight, and therefore, strictly limit their fat intake. However, a diet too low in fat can impair performance and may cause serious health consequences for the dancer. A dancer's diet should be composed of about 20-30% fat. Aim to eat foods low in saturated fats, such as avocados, nuts and seafood. Also, when there is no fat in the diet, the body believes it is starving and it will eat your muscle looking for fat, then it STORES ANY FAT IT FINDS!!! (hence keeping enough protein in the body to stay full, and GOOD FATS ONLY- again we will discuss more on fats another day)
Vitamins and Minerals:
Vitamins and minerals play important roles in the body, such as energy production and cell reproduction. To obtain all important vitamins and minerals, dancers should eat at least 5 servings of fresh fruits and vegetables per day and choose whole grain breads and cereals. Supplements is a HUGE part of the puzzle people tend to shy away from in the mind and pocketbook. It is just as important as the water and food you need for strong bones, lean strong muscles, and a healthy cardiovascular system to maintain and increase endurance.
Fluids:
Water is required to regulate body temperature, maintain circulation, maintain salt and electrolyte balance, and remove wastes. Fluids are lost through sweat created by the body's unique cooling system. Because it is possible to lose large amounts of water before becoming thirsty, dancers should remember to drink small amounts of fluids before, during and after class, rehearsals and performance.
This sounds like an easy task, but ensuring your dancer has enough calcium to protect bones from jumping, fats for a healthy brain, and protein to repair and repel injury, as well as nutrients and minerals for growth and development is tricky when they eat small dancer meals, and dance until the late hours of the night! I have easy tips and tools for everything listed here. Check back later for help on increasing your energy, focus and strength for class, rehearsal and performance!
References: Nutrition Fact Sheet: Fueling the Dancer. International Association for Dance Medicine and Science (IADMS), 2003.
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