Dance is a mind-body art form that requires both physical and mental sharpness. The demands that it takes for a dancer to be healthy and strong and to perform at an optimum level is wisely supported by a balanced, nutritious diet that fuels both the body and mind efficiently.
Considerations
A diet that promotes recovery from the stress and strain placed on the joints, bones and muscles, while eliminating the risk of fatigue and injury, is important to a dancer. A sufficient diet is central to building and sustaining the physical strength, stamina, agility and lean muscle required of a dancer and the mental focus, sharpness and concentration necessary to perform. A diet that is well balanced with the proper fluids, foods, vitamins and minerals is essential.
Drinking Enough Water
Staying hydrated is crucial. Dehydration causes fatigue, energy slumps, dizziness and muscle weakness, all counterproductive to the energy and stamina needed for a dancer. Drinking plenty of water to maintain proper hydration and being mindful of replenishing water lost through perspiration eliminates the side effects of dehydration and the negative effect it has on your health and performance.
Eating Frequent Meals
Eating smaller, more frequent meals, as opposed to the traditional, three-meals-a-day diet, keeps your body properly fueled and burning energy efficiently. Eating smaller meals five to seven times a day keeps your blood sugar stabilized. This avoids the common spikes, then drops, in blood sugar associated with eating larger meals, which are known to cause drowsiness and low energy.
Weight maintenance is also a large concern in the life of a dancer and eating smaller, more frequent meals boosts your metabolism, keeping it working fast and efficiently. A fast-burning metabolism utilizes your caloric intake by converting the food you consume into energy that you use up dancing, instead of storing calories in the body, which causes weight gain and the loss of lean muscle.
Good Carbohydrates, Fats and Protein
A well-balanced diet that includes good carbohydrates, fats and protein is the foundation of your diet. There is a misconception that carbohydrates and fats are not favorable for a dancer because of the potential for weight gain. However, good carbohydrates and fats are necessary for the demands dance puts on your body. It is about making good choices from these food groups, as opposed to eliminating them.
Carbohydrates should make up between 50-60 percent of a dancer's diet. Good carbohydrates come from fruits, vegetables, brown rice, beans, whole-grain breads and cereals. Good fats, meaning unsaturated fats, account for up to 30 percent of your daily caloric intake and come from sources such as avocado, nuts, seeds, natural oils and fish. Protein, which is essential for building and repairing muscle, should make up 12-15 percent of your diet. Poultry, lean meat, fish, beans and lentils are good protein sources.
Vitamins and Minerals
Even with a balanced diet, the demands dance puts on your body robs it of important nutrients. Supplementing your diet is vital and a good dietary plan consist of taking a high-quality, multi-vitamin daily and additional supplements as needed and advised by a physician. Iron and calcium deficiencies are not uncommon among dancers and it is important to ensure that you keep these levels high to avoid problems with your health and well-being
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