A balanced training, performance and recovery schedule are all essential components for dancers to maintain for the health and longevity of their career. It is also vitally important for a dancer to implement a good, well-balanced diet to fuel the body for the energy exerted and to repair and renew the body for the stress and strain that it endures. A balanced diet for a dancer is not about food deprivation. Instead, it is about consistently eating and a diet that is rich, nutritious and balanced with all the major food groups.
Considerations
Avoiding regular, balanced meals or avoiding food completely is not favorable for anyone, especially a dancer. As a dancer, the demands you put on your body can only be supported by a diet that is balanced and nutritious. According to Safety and Health in Arts Production and Entertainment "Good eating habits can improve the recovery from such strain, and even assist with lean muscle growth and soft tissue repair." It also states that finding the proper balance of nutrients not only prevents fatigue and injury, but also supports a long healthy career in dance. It is essential, as a dancer, to use your diet as a way to keep yourself healthy and strong, on and off the stage.
Proteins and Good Fats
Lean proteins, such as fish and poultry, as well as non-animal source proteins, such as peanuts, almonds, dark green leafy vegetables and raspberries are all great sources that will fuel your body and help you build lean muscle and avoid weight loss, when you eat them in moderation. Good fats should make up approximately 30 percent of your daily caloric intake, and can be consumed from avocados, nuts, seeds, fish and plant oils.
Good Carbohydrates
Dancers tend to avoid carbohydrates, concerned about the risk of weight gain. Refined carbohydrates, like white flour, rice and pasta is best avoided. However, good carbohydrates consisting of whole grains, beans, lentils, vegetables -- especially dark green leafy -- and fresh fruit are great sources of carbohydrates. Due to the amount of fuel dancers burn, good carbohydrates should make up approximately 50 to 60 percent of your daily calories.
Drink Plenty of Water
The human body is composed of mostly water and is a vital component in a balanced diet. Water will help you stay hydrated, assist in keeping your metabolism functioning properly and replenish your muscles, tissues and organs with the adequate amounts of fluid that your body demands. You should drink 64 oz. water daily and because of the loss of water through perspiration, dancers should consider drinking more to make up for the additional water loss.
Eat Breakfast
Eat a light, nutritious breakfast before starting your daily training. Breakfast will fuel your body, giving you more energy,stamina and boosting your metabolism while keeping your blood sugar stable. A balanced breakfast includes protein and good carbohydrates and should be focused on making you satisfied but not full.
Eat Small Frequent Meals
Smaller, more frequent meals uses your energy most efficiently and helps eliminate the probability of your blood sugar spiking. Eating smaller, more frequent meals is a proactive way to allow your body to get the most out of the good food choices you nourish it with.
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