Do you get burned out during performance
season? Do you feel like you do not have enough energy? Believe it or not you can help beat your
fatigue with proper nutrition.
So
what are the nutrients you need as a dancer?
Carbohydrates, proteins, fats, vitamins, minerals and water are all
needed to sustain a balance in energy.
Carbohydrates
Many dancers avoid eating carbohydrates
because they think it will make them gain weight. It is true that eating an excess amount of
any nutrient can cause weight gain, however the answer is not ignoring the
nutrient. Carbohydrates are very
important for supplying your muscles and brain with energy. Without it dancers will be fatigue due to the
lack of fuel. It is recommended that
dancers intake 55-65% of their diet from carbohydrates. Dancers who work hard are more likely to eat
amounts close to the 65% requirement.
Try eating complex carbs that are high in fiber such as brown rice, rye
bread, and oatmeal. These will help
sustain your energy level because they enter your blood stream slowly. Avoid eating too many simple carbohydrates
which will spike your blood sugar and cause insulin to convert it into
fat. You don’t have to ignore them
completely though. Simple sugars are a
good option for when you need fast energy before or during class. Limit sugar to 10% or less of your diet.
Proteins
Many dancers avoid eating protein because they think that it will make
them too big. It is recommended that
dancers intake 10-20% of their diet from proteins. Proteins are important in muscle building and
repair and for the formation of enzymes that are used in metabolism. Vegetarian dancers need to make sure they are
getting adequate protein in their diet (see chart on next page for options).
Fats
Fats tend to get a bad name for being the
culprits of excess weight gain. Not all
fats are bad for you. In fact
unsaturated fats are actually good for you and can help you lose weight. Dancers should consume 20-30% of their diet
from fats. Fats are important for making
hormones in your body, insulating your nerves, and for the storage of some
vitamins. Fat is a very important energy
source. Once your body uses up carbohydrates
it will turn to fat deposits for energy.
In fact some professional dancers who rehearse many long hours eat as
much as 50% of their diet from fat in order to sustain their energy needs. Try to avoid saturated and trans fats such as
fried foods and fatty meats. Eat fats
from plant and fish sources.
Vitamins and
Minerals
Vitamins and minerals are very important in a dancer’s diet. A diet with low amounts of vitamins and
minerals will impair the dancer’s performance.
B vitamins are important for our body’s metabolism. Vitamins A, C, and E help with muscle and
tissue repair and are great antioxidants.
Vitamin D and calcium are important for bone formation. Calcium is also important in muscle
contraction and nerve impulses. Iron is
needed for transporting oxygen in the blood.
Zinc and vitamin C helps are immune system. Magnesium helps our muscles relax and
potassium helps with muscle formation and contraction. Vitamins and minerals are found in all types
of foods, especially in fruits and vegetables, however many dancers still do
not get the adequate amounts. Having a
varied diet is very helpful in meeting these goals. Taking multivitamin supplements help reach
daily intake requirements, however this should not be an alternative to eating
a healthy diet.
Recommended Foods
Carbs: whole grains, oatmeal, pasta, fruits,and
vegetables.
Protien: eggs,
fish, poultry, beans, tofu, nuts, dairy
Fat: vegetable oils, fish oils, avacados
Vitamin A: Leafy green veggies, orange, red, or yellow veggies or fruit,
B Complex: Enriched grains, whole grains,
meats and dairy products
Vitamin C: Fruits,
brocolli
Vitamin D: Sunshine,
milk
Vitamin E: vegetable oils, nuts, leafy green veggies
Calcium: dairy, green veggies
Iron: meats, green veggies, eggs, whole
grains
Zinc: meats, poultry whole grains dairy
Magnesium: Nuts, whole grains, avacados,
green veggies
Potassium: brocolli, peas, fish, tomatoes,
apples, bananas, leafy greens
Water
Water is very important to prevent
dehydration. When dancers do not drink
enough water they become nauseas, fatigue, vomit, cramp, and lose
concentration. Most dancers need 11-16
cups of water a day, however this varies due to the amount you perspire and how
humid your environment is. The best way
to determine if you are hydrated is by the color of your urine. Urine should be a pale yellow color. Darker colors indicate you need to drink more
water.
Calories
Many people think dancers do not eat a lot
of food, however depending on the program some individuals eat anywhere between
1,000 to 4,000 calories a day. Children
age 4-6 intake 46 calories per pound of body weight, and children ages 7-10 intake
32 calories per pound. Adult females intake
between 17-20 calories per pound, and males 18-24 calories per pound. So an adult female dancer who weighs 100 lbs.
will need between 1,700-2,000 calories per day.
Performance Day
Eating
Just like athletes, dancers must eat
certain foods in preparation for their performance. There are certain foods that should be
consumed and others that should be avoided.
It is recommended for dancers to eat small meals every 3-4 hours during
the day; however the timing of these meals in relation to the performance is
important. Your meal should already pass
through the stomach into the small intestines by the time you start performing. It is best for dancers to consume
carbohydrates on the day of performance, and avoid eating excess fat and
protein because they tend to stay in the stomach longer.
Some of the foods you should eat before
performance include pasta, yogurt, fruit, cereal, whole grains, trail mix,
nuts, and peanut butter. Avoid eating a
lot of protein, fat, high salty foods, fiber, and any other foods that can
produce bloating and gas. These foods can
make your stomach look bigger before performance and may cause gastric problems
during performance. Examples of foods
to avoid include raw vegetables, beans, soup, bran, beef, soft drinks, juice,
and fast food.
Many girls try to look extra skinny before
they perform and not eat. It is
recommended that you do not fast right before or on the day of your
performance. The lack of nutrients will
affect your dancing dramatically.
It is important to replenish your body
after a performance or an extraneous rehearsal.
Milk contains even more electrolytes then many sports drinks.
A varied diet of carbohydrates, protein,
and fats is essential to maintain energy. With adequate nutrition dancers will
be able to reach the performance potential. For more information on how to
improve your health make an appointment with your local dietician.
Reference:
Chmelar R, Fitt
S. Diet for Dancers. Hightstown: Princeton,
1990.
Hamilton L. The Dancer’s Way. New York: St. Martin,
2008.
Minden, E. The
Ballet Companion. New York: Fireside, 2005.
Wadler G, Lydon K, Rasminsky A, Holmes K. The Healthy Dancer: ABT Guidelines for
Dancer Health. New York: Ballet Theater Foundation, 2008.
