A dancer's diet should consist of about 55–60% carbohydrate, 12–15% protein and 20–30% fat. As carbohydrate is the major energy source for muscles, during particularly heavy training and rehearsing, the amount of carbohydrate should be increased to about 65%.
Dancers are usually encouraged to partake in restrictive eating habits as a means to prioritize “health” and support (often unattainable) body standards. This puts dancers at high risk for the development of eating disorders and disordered eating, both of which evoke a problematic relationship with food.
If you love chocolate and can't even think about giving it up just to look great on stage, that's fine! The body can handle small amounts of extra treat calories if eaten between meals and if dancers make smart choices about where the other daily calories come from.
Carbohydrates are going to fuel the muscles and the energy boost necessary to turn in a great performance, so supplying them with fresh fruits, oatmeal, or whole grain toast and peanut butter will help your dancer perform. Just be wary of sugary cereals or baked goods, which include more sugar than dancers need.
Aharon Shulimson and Julie Terry on dancers at Ballet West, adds that, in fact, ballet dancers may actually be more likely to display ADHD traits. The study found that over two-thirds of the dancers in the Salt Lake City–based company had a “highly-overactive brain.”
Energy from carbohydrates are a dancer's best friend. This is because carbs break down into glucose and quickly fuel muscles. Without glucose, a dancer's skills and strength would be compromised and the feeling of muscle fatigue would take over. Approximately 55% to 60% of a dancer's diet should be carbs.
The right intensity, music, steps and a well-monitored diet can help a person burn 400 calories during one hour of dancing. People with higher body mass index can lose up to two to three pounds in a week. However, people with lower BMIs or of older age may lose only one to 1.5 pounds in a week by dancing.
A favourite breakfast for a dancer is oats. That's because they are a slow releasing energy food, so you get a longer, slower boost than you would with sugar-rich foods which give a short, sharp boost. Homemade porridge is a great dancers' breakfast with things like honey, berries and pumpkin seeds in it.
Individual nutrition protocols are the gold standard for dancers since needs vary tremendously— many dancers can begin with a daily menu that includes at least 3 meals and 2 snacks, but some will require additional meals and snacks to account for higher energy expenditures and mealtime challenges that make it difficult ...
Water is one of the most vital, performance- enhancing nutrients dancers require, and the more energy a dancer expends, the greater their fluid needs. Fluid requirements can vary greatly from dancer to dancer, related to genetics, body size, body type, fitness levels, environment, and exercise intensity.
So repairing muscles that have been put through their paces in training is high on the agenda for the dancers. Protein-rich foods, such as milk can really help in this respect, especially after exercise.
The pros of cow's milk
It's rich in both protein (up to 8 grams per serving) and calcium. As mentioned earlier, these are two nutrients critical for a dancer's muscle recovery and bone health.
Excess amounts can cause insomnia and an increased heart rate, both of which can negatively affect a dancer's performance. This is why we recommend that dancers refrain from drinking caffeine 6 hours before going to bed.
Dancers need ~3-5 grams of carbohydrates per day, per kilogram of their body weight. This translates to 160-270g of carbohydrates for a 120-pound dancer, which is the equivalent of 9-16 pieces of bread. Good sources of healthy carbohydrates are fruits and vegetables, whole grains (ex.
“Peanut butter is a great source of protein and healthy fat,” says Scioscia. And don't fear the sugar in that jelly. “A little bit makes things more pleasurable, and dancers should enjoy it without guilt,” she says.
As a consequence, many of them are suffering from Post-traumatic stress disorder, depression or anxiety (Gregoris et al., 2022). Mental health in dance is, in other words, a pressuring matter.
What do dancers need to know about anxiety? Anxiety can be considered a normal and natural response to life's challenges. Most dancers can recall at least one episode of performance anxiety.
Dancing and other movements allow a person to express themselves and let loose. When a person feels free, the body releases happy hormones like dopamine. This hormone helps lift a person's mood and alleviate the symptoms of anxiety and depression.
Dance is an activity in which the body relies heavily on carbohydrate as a source of fuel. Therefore, about half of a dancer's daily intake needs to be from carbohydrate-containing foods, such as whole grains, rice, potatoes, fruit, vegetables, milk and yogurt.
Take a Break.
After centre, before you hit the mat, stop for 15-20 minutes and have a banana or an apple with raw nuts (almonds, cashews, or brazilian nuts) before you get back to it. During the week take a day off, even more if your body needs it.
Bananas are arguably the best food for dancers. They are packed with potassium and other nutrients, help prevent cramps and can help regulate bloating. Bananas are low in calories but can help you feel fuller than other fruits because of their higher carbohydrate content.