Though it may not be politically correct to say so, ballet dancers must be thin. Performance ballet is an unforgiving art, and an extra 5 or 10 pounds may be the difference between making the company and remaining unemployed. In the past, dancers have gone to extreme measures to control their weight, but methods have changed over the years as the connection between nutrition and performance has become more accepted. Beginning to eat like a dancer while you're still in training allows you to get into the groove of healthy eating, and the results may be enough to help you move from student to professional.
Calorie Restriction
Ballet dancers have historically and anecdotally subsisted on coffee, cigarettes and stimulants, but the ballet world has changed in that regard. Major dance companies now offer routine nutritional counseling, and dancers are advised to consume at least 1,000 calories per day. For most people, 1,200 calories is considered the lower threshold, but dancers must frequently maintain a body weight about 10 percent below ideal. In fact, a 1990 study in the "American Journal of Clinical Nutrition" found that a majority of dancers surveyed were 25 percent underweight. These dancers were also more likely to have stress fractures, underlining the link between diet and performance.
Calorie Needs
The number of calories you need as a dancer depends on your age, size and activity level, so your doctor is the best source of personalized advice. Ask your dance teacher to recommend a doctor who specializes in ballet dancers and understands the importance of a healthy but restricted diet. Multiply your weight by 10 to get a rough idea of your calorie needs. Dance class is difficult, but it really only burns about 200 calories an hour because of the stop-and-start nature of the activity. If you see yourself gaining weight even on 1,000 calories per day, add 30 minutes of cardio after class to burn off some extra fat instead of cutting calories further.
Nutrients
A 1999 study in the Spanish journal "Nutricion Hospitalaria" found that dancers undergoing calorie restriction experienced reduced immunity when their nutrient balance was out of whack. A sick dancer is a nonperforming dancer, so pay strict attention to what you put in your mouth. Kinesiology experts Robin Chmelar and Sally Fitt recommend getting 60 percent of your calories from carbs, 20 percent from protein and 20 percent from fat to lose weight. To keep your current weight, increase fat intake to 30 percent and adjust carbs and protein up or down 5 to 10 percent as needed.
Timing
Eating a small amount of food every couple of hours helps you stay satiated, but it also trains your stomach to feel full on less food over time. In addition, it helps to keep your blood sugar steady throughout the day so you have a constant source of energy. Eat a small snack about an hour before class to give yourself an extra kick -- a few carrots with a smear of hummus may be just what it takes to help you maintain your arabesque a la seconde en pointe in the center. Eat another small snack after class to replenish glycogen stores and rush protein to your aching muscles. Protein recovery shakes are handy here and are available in low-calorie formulations.
References
- "Diet for Dancers"; Robin Chmelar, Sally Fitt; 1990
- "Nutricion Hospitalaria"; Effect of the DIet on the Nutritional Status of Ballerinas: Immunologic Markers; Lopez-Varela S, et al.; September-October 1999
- "The American Journal of Clinical Nutrition"; Nutrition and the Incidence of Stress Fractures in Ballet Dancers; NT Frusztajer, et al.; 1990
Member Comments