When it comes to nutrition, all dancers have different goals. Whether it’s losing weight, staying in shape or just eating healthy and fueling their bodies in the most appropriate way, the one thing all dancers have in common is their concern for their silhouette and overall nutrition habits.
Nutrition for Dancers
As a dancer, high performance levels are always required from you, so proper nutrition is key. Your caloric intake has to support the demands you put on your body, day in and day out.
Weight Loss
Sometimes, regardless of the many hours of dance you put in every day, you’re struggling to maintain a healthy weight that is appropriate for your height and age. Simple math will tell you that in order to lose weight, you have to burn more calories than you take in. There are different methods, and the results vary from one person to the next. With the help of a nutritionist, you’ll be able to determine what works best for you.
Well-Balanced Nutrition
- A dancer’s diet should be composed of about 55-60% carbohydrate, 12-15% protein, and 20-30% fat. During heavy training and rehearsals, the amount of carbohydrates should be increased to about 65%.
buy Zyban generic https:// over the counter
The reason is that carbohydrates are the major energy source in muscles. - The estimated grams of fat in the diet are about 1.2 gm per kilogram of body weight. Because ingestion of high amounts of saturated fats is associated with chronic disease, the recommended amount of saturated fat in the diet should be less than 10%.
- For non-vegetarians, chicken or turkey without the skin are excellent low-fat protein sources.
buy singulair generic https:///singulair.html over the counter
For vegetarians, tofu, seitan (wheat gluten), and mixtures of beans and rice are good protein choices. - To obtain all-important micronutrients, dancers should increase the amount of fresh fruit and vegetables (a recommended 5 servings of fruit or vegetables per day), whole grains, dairy products, and lean red meat. Because not all vitamins or minerals occur in all foods, dancers should ingest a wide variety of foods.
buy vidalista generic https:///vidalista.html over the counter
[Source: http://www.danceadvantage.net/nutrition-for-dancers/]
Nutrition before, during and after performances
Day before
Avoid processed foods because they have too much sodium that causes bloating. Skip alcohol. Eat good protein, complex carbs, veggies, and fruit for dinner and drink plenty of water.
On that day
Eat small meals throughout the day. Keep an eye on the things that make you bloated and avoid them. Eat something a couple of hours prior to the performance. Stay hydrated.
After
Eat something within the first 40 mins after the performance. Protein and carbs can be combined to maximize recovery.