Ballet dancers need adequate nutrition and caloric intake to perform well. Many dancers consume too few calories in an attempt to lose weight, and the long-term results of chronically undereating can be harmful, says Marie Elena Scioscia, a Manhattan nutritionist and former dancer. "When dancers consistently undereat over the course of their careers, they set themselves up for muscle loss, impaired immunity, thyroid disorder and other hormonal disorders," she says. When a dancer establishes a healthy diet that corresponds appropriately with the physical requirements of her work, the lifespan of her career can be optimized.
Caloric Intake
Many dancers do not consume enough food to meet the energy requirements of dance, according to Patricia Clarkson, Ph.D., professor of exercise science and associate dean of the School of Public Health and Health Sciences at the University of Massachusetts, Amherst. During heavy training, women need 20 to 23 calories per pound of body weight, and males need 23 to 25 calories per pound of body weight, Clarkson says. She recommends calculating caloric requirements accordingly.
Food Choices
New York City Ballet nutritionist Marie Scioscia recommends a diet composed of 55 percent complex carbohydrates that include whole grains, vegetables and fruit, 20 percent lean protein and 20 to 25 percent unsaturated fat. She also says that dancers should consume eight to 10 bread servings and at least five servings of vegetables per day. As for dairy intake, Scioscia says, "Dancers should shoot for at least two to three dairy servings from low-fat sources like skim milk or yogurt. Fortified soy milk is also a good choice, as soy is good for bones." Dancers should beware of a protein-heavy diet because it can lead to sugar cravings, she says. "Without carbohydrates, muscle must be broken down for fuel--not good for dancers or anyone long-term." During heavy training and rehearsals, the amount of carbohydrate should increase to about 65 percent.
Food Frequency
Eat every four hours to avoid food cravings. "The brain and nervous system need a constant supply of energy from blood sugar--which can only come from food. The body will start to break down even over the course of the day," Scioscia warns. Before, during and after dancing, a small carbohydrate snack, such as a bagel, should be eaten to increase glucose levels, says Clarkson. The body restores its glycogen during the two hours following exercise, so it is important to consume carbohydrates immediately after strenuous exercise.
Fluid Intake
During training, Clarkson recommends consuming 8 ounces of fluid every 15 minutes. Dancers should beware of dehydration because it can impair learning and executing complicated choreographic combinations. Dancers should brings a water bottle or sport drink to practices and rehearsals, if possible, for frequent drinks, Clarkson says.
Helpful Tips
Dancers should keep a food diary to track food intake, Scioscia recommends. Additionally, light weight training and aerobic exercise at least three times a week will speed up a dancer's metabolism and lower their standard weight.
Rewards
Dancers should give themselves a treat occasionally, Scioscia says. Rewarding healthy eating can help sustain a healthy diet.
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