The physical demands on a dancer seeking to perform at optimum level require a diet that is both balanced and nutritious. A well-balanced diet greatly assists in keeping a dancer healthy, fit and strong. Avoiding injury is a central concern for dancers and adequate diet and nutrition is a proactive way to prevent injury, build lean muscle and keep your body in top dance condition.
Considerations
Consistent conditioning and training are necessary for a dancer; for dancers to properly condition and train, their bodies need proper fuel. Sufficient carbohydrates, fat, protein and hydration are essential not only for performance, but also for joint and muscle recovery from the repetitive use, stress and strain that dancing entails.
Weight Maintenance
Weight and body fat are a major concern for image-conscious dancers, which often leads them to avoid certain foods. However, the Centre for Dance Nutrition warns, "going for long periods of time without fueling your body can result in loss of muscle mass and increased body fat percentage." Eating healthy frequent meals helps in weight maintenance by building lean muscle, keeping your blood sugar stable and your metabolism working efficiently by converting calories to energy and eliminating the probability of calories being stored and converted to fat in your body.
Good Carbohydrates
Dancers often view carbohydrates negatively --- but due to the energy levels dance demands, carbohydrates are a must for proper fueling and recovery. Dancers should get approximately 50 to 60 percent of their daily calories from carbohydrates. Good carbohydrates can be found in beans, lentils, legumes, brown rice, quinoa, whole-grain breads and cereals, vegetables and fruits
Good Fats
For the body to survive and thrive, certain fats are essential. Avoid the saturated fats found in animal products and byproducts, and instead consume healthy unsaturated fats. These should make up 30 percent of a healthy dancer's diet, and can be found in foods such as nuts, seeds, avocados, canola and olive oils and fish such as salmon and mackerel.
Protein
Good, lean protein should account for approximately 12 to 15 percent of a dancer's daily calorie intake. "Protein is needed to repair the breakdown of muscle fibers that are stressed by constant use," the International Association for Dance Medicine and Science explains. Good protein sources are fish, poultry, lean red meat, unprocessed tofu, seitan (wheat gluten), beans, lentils, legumes and quinoa.
Hydration
Keeping your body properly hydrated is crucial for the physical and mental sharpness that dance requires. Being dehydrated can cause headaches, dizziness or light-headedness, fatigue, muscle cramps and weakness. Drink at minimum the 64 ounces of water recommended for the average person, and drink more if you perspire during dance performances or during training.
Member Comments