Dancers are athletes and need to fuel their bodies as such. Often, dancers chronically under-eat, consuming below 70 to 80 percent of the recommended daily allowance for total calories. They do this to achieve the lean figures that are frequently demanded by the sport. This is unhealthy and results in the development of adverse health conditions such as low bone density, irregular menstruation and low energy availability, according to a position stand published in the October, 2007 "Medicine & Science in Sports & Exercise." Consuming a diet of adequate calories that is high in fruits, vegetables, complex carbohydrates, lean protein and low in healthy fats is ideal for dancers.
Carbohydrates
Dancers need to consume adequate amounts of carbohydrates. Carbohydrates are important for athletes as they provide the body with energy. Carbohydrates are necessary for dancers to achieve optimal performance and have energy levels that support the high physical demands of dancing. Fruits, vegetables and low-fat dairy are examples of good simple carbohydrates. Oranges, apples and bananas are good fruits to eat before dance class, rehearsals and performances. Complex carbohydrates that come from whole-wheat grains found in whole-wheat breads, cereals and pastas also provide dancers with long-lasting energy. Eating a bowl oatmeal with yogurt and blueberries would be a beneficial and energy-supplying breakfast.
If dancers do not eat enough carbohydrates, their bodies will use protein from the muscles to supply energy. Muscle weakness and fatigue may result.
Protein
Protein sources like low-fat dairy, soy, beans, lean meats and eggs are important elements to a dancer's diet. Protein aids in muscle strength and recovery. Dancers should eat protein at every meal, especially following a long day of rehearsing and/or performing to help repairing damaged muscle tissue. A beneficial dinner following a long day of dancing would, for example, consist of grilled salmon, brown rice, and a side salad with vinaigrette dressing.
If dancers do not eat enough protein, recovery time from injuries may increase and muscle mass may decrease. This will potentially hinder training and decrease performance levels.
Fats
Dancers are frequently fearful of consuming fat, when in reality fat is as important as carbohydrates and protein. Fat protects organs, nerves, brain and reproductive function. Eating fat will not make individuals become overweight, but will help support healthy skin, nails and hair. Dancers should consume healthy fats that come from items like nuts, seeds, olive oils, low-fat dairy, eggs, fatty fish and flax seeds. Eating fat at each meal will increase satiety, ultimately leading to the consumption of fewer calories throughout the day.
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