Those calories should come from healthy carbohydrates, lean proteins and fats. For a more accurate assessment, dancers should consult a dietitian. To adequately fuel your body, try eating smaller meals every three hours.
Here are a few excerpts from their Nutrition Fact Sheet: Have a light sports drink with your lunch to help fuel your muscles, maintain blood glucose, maximize performance and reduce recovery time.
It is a good idea to consult a dietitian for individualized assessment of your dietary needs. For vegetarians, tofu, seitan wheat glutenand mixtures of beans and rice are good protein choices.
You can signup at no cost to receive notification when new bulletins are published. If a protein supplement is warranted, the best choice is milk powder. Balanced Nutrition Image via Wikipedia The guidelines for creating a healthy balance of nutrition are constantly under scrutiny by the medical field and new discoveries about the body may reveal new methods, suggestions, or recommendations.
About hours prior to these activities, a small carbohydrate snack should be consumed. Choose foods that are easy to digest, but high in carbohydrates and moderate in protein. Cook more, eat out less!
Others prefer to replace the ingredients of foods they love with healthier alternatives. A good dinner would be spaghetti with meat sauce, whole-wheat bread, broccoli and low-fat milk.
This meal will determine your energy level for the rest of the day. Learning when and what to eat during the day is also imperative to a healthy diet for dancers. The high tech and expensive protein supplements on the market are not any better than simple dry milk.
This will keep you from feeling fatigued before your lunch hour arrives.
For non-vegetarians, chicken or turkey without the skin are excellent low fat protein sources. If you have a long training or performance day ahead, what you eat the night before will supply your muscles with the energy they need. But even this can get confusing.
For those dancing less, it is important to adjust accordingly. And to maintain, requires balanced nutrition. Sometimes a bit of trial and error is necessary to determine what works best for each individual. Dancers need to consume diets adequate in calories to support the demands placed on the body.Lacking proper nutrition guidance, some dancers turn to extreme calorie restriction, purging, laxative abuse or other disordered behavior to maintain their dancing weight.
Compounding the issue is the fact that ballerinas typically don't burn as many calories during a workday as other professional athletes because of the start-and-stop nature. Good nutrition can make a tremendous difference in performance, muscle strength, balance, fatigue, and injury rates for dancers.
Dancer Nutrition can help! Private, individualized nutrition counseling and planning for dancers. Improve your athletic performance and prevent injuries! For dancers, a great resource is the International Association for Dance Medicine & Science. They are the publishers of the Journal of Dance Medicine & Science and the associations members and directors are among the top in this field.
Get nutrition tips for dancers to ensure that you're well fueled for classes, rehearsals, and performance. This document replaces the widely circulated Nutrition Fact Sheet, written by Pricilla Clarkson, PhD, inupdating and addressing information which was not available in the first publication.
This Resource Paper and planned future fact sheets derived from this paper, are aimed at dancers and dance students, as well as dance educators all.Download