Diet Plans for Dancers

Dance requires strength, flexibility, and stamina. Dancers often rehearse for several hours, or they have multiple performances in one day. Adequate nutrition is important to sustain dancers through intense rehearsals or performances. Ideally, the dancer's diet should be high in carbohydrate, moderate in protein, and low in fat. Because dance is an aesthetic sport, many dancers worry about weight and follow a very restrictive diet. Inadequate nutrition prevents dancers from performing their best and can have serious health consequences.

Caloric Intake

During intense training sessions, female dancers require 45 to 50 calories/kg, while males require 50 to 55 calories/kg. Many dancers, especially females, restrict caloric intake in an effort to maintain a low body weight. Inadequate energy intake can increase the risk for bone loss and osteoporosis. Frusztajer et al reported dancers whose weight was less than 75 percent of ideal body weight had a higher incidence of stress fractures. Signs of inadequate caloric intake include fatigue, inability to focus, and loss of the menstrual cycle.

Carbohydrates

Carbohydrates are the primary fuel source for dancers. Carbohydrates should account for 55 percent to 65 percent of a dancer's diet. Good carbohydrate sources include whole wheat pasta and breads, brown rice, and fresh fruit. A light carbohydrate snack one to two hours before a rehearsal or performance helps provide extra energy needed for optimal performance. Consuming carbohydrates during training can help maintain energy. A sports drink may be beneficial since it provides carbohydrate and electrolytes. To replenish glycogen stores after training or performance, another carbohydrate snack should be consumed, ideally within two hours.

Protein

Adequate protein in the diet is also important for muscle repair. Protein should account for 12 percent to 15 percent of the diet for dancers, or 1.4 g to 1.6 g/kg. Sources of protein include chicken, turkey, fish, beans, tofu, and nuts. Dairy products such as low-fat yogurt and cheeses can also provide protein. If adequate protein is consumed in the diet, protein supplementation is not necessary. However, if a dancer restricts overall caloric intake, protein supplementation may be beneficial.

Fats

Fat should account for 20 percent to 30 percent of the diet. The primary source of fats should come from mono and poly-unsaturated fats. Good sources include olive oil, avocados, and nuts. A diet high in saturated fat can lead to heart disease. Therefore, saturated fats should ideally be 7 percent or less of caloric intake. Trans fats should be kept to a minimum, as well. Saturated and trans fats are primarily found in animal products and baked goods.