What Foods Are Good Energy Boosters For Dancers?

If you are a dancer, then you are also an athlete and need to fuel your body as such. Dancers use a lot of energy throughout a day of training, rehearsing and performing. According to dance kinesiologist Dr. Sally Fitt, dance, specifically ballet, is an intermittent, anaerobic activity. This means that glycogen, the stored form of glucose, is the primary source of fuel used during the activity. Carbohydrates, therefore, play a significant role in helping you maintain your energy levels throughout your hours of dancing.

Whole Food Options

Dancers need to eat small meals that are high in carbohydrates, moderate in protein and low in fat to fuel their muscles. Whole food items are the best fuel options as they are frequently more nutrient-dense with many more nutrients per calorie, than the alternative processed and/or refined products which have added sugars, salts and fats. High-energy, whole food snack include oatmeal with plain yogurt and honey ; a fresh fruit smoothie; or an apple with a tablespoon of nut butter.

Sports Foods

Many athletes utilize supplemental ergogenic aids, products claimed to enhance performance, to maintain or increase their energy levels. Sports foods such as sports bars and drinks in particular are convenient items that may quickly "boost" energy levels in dancers. The Australian Institute of Sport reports sports bars to be low-fiber, yet compact sources of carbohydrates, protein, vitamins and minerals. For dancers who have weak stomachs, sports bars might be a good option as they provide energy and satiety, frequently without leading to stomach distress.

Sports drinks also provide a quick boost of energy when whole food sources are not an option. After dancing continuously for more than two hours, sports drinks containing electrolytes and carbohydrates may prevent both dehydration and fatigue. Sports drinks restore electrolytes lost through sweat and replenish low carbohydrate stores.

Again, whole food sources are the best and cheapest, fuel options, but on occasion sports foods can be energizing and beneficial for dancers.

Recovery Foods

Good energy boosters for some dancers may come in the form of recovery foods. Much of your energy for the next day's dancing depends upon how you recover from your current day's work. At the end of your day of dancing, much of your muscle glycogen stores have been used. To fully replenish these stores, you must eat within 30 minutes to 1 hour following your last dancing episode. If you let this time-frame lapse without eating, you will be unable to fully restore your fuel tanks, leading to fatigue, weakness and possible injury. Good recovery foods are high in carbohydrates, moderate in protein and low in fat. Low-fat chocolate milk or soy drink, is an inexpensive option. The fat and protein found in milk and carbohydrates, sugar, from the chocolate leads to a tasty, yet extremely effective recovery drink.