Every dancer knows the importance of staying strong and energised, especially during rigorous training, whether it’s endless rehearsals or a full-on day of workshops at a dance camp…As an avid dancer myself, I understand effects of wrong food choices on the body and mind’s performance (been there, done it!). Today I’ve teamed up with Ben Bate, a fitness instructorto give you some useful tips on nutrition for a healthy dancer.
I don’t want to bore you with ‘just another’ healthy eating article. So let’s keep it short and simple! For you to be able to survive hours and hours of dance training, you need to eat (yes, EAT!) to keep your ENERGY, FOCUS and STRENGTH levels high.
Nutrition for a healthy dancer:
…FUEL. HYDRATE. RECOVER. AND REPEAT…
Make sure your everyday nutrition is balanced, rich in all three major macronutrients: protein, carbs, and fats.Ben says that a healthy dancer’s diet meal plan for training and exercise should contain plenty of starch rich foods, lots of fruit, vegetables, some dairy and also plenty of water.
CARBS are the main source of energy, and the most important form of fuel for any sports and activities.
Ben says, that if you’re training on average of 3-5 hours a week, you should consume roughly 4-5 grams of carbs per kg of body weight per day. Great news! It’s approx. 200-300 grams (for 50-60kg body weight) of your favourite home-made bolognese! Daily! If your weekly training is 5-7 hours, then your body needs more energy, about 5-6 grams per kg of body weight per day. That is approx. 250-360 grams (for 50-60kg) of baked potatoes, rice, whole wheat breadand much more!
PROTEIN is another great energy source. “Its main role is for growth, repair, maintenance of body cells and tissue,” Ben says. With moderate physical activity you should consume 0.75 grams per kg of body weight, which is about 35-45g (for 50-60kg) of salmon or eggs. For a strength endurance programme, make sure your body gets 1.2- 1.7 grams per kg of body weight, or 60-100g (for 50-60kg) of lean chicken breast or a steak.
VEGGIES and FRUIT, especially when they are raw, are brimming with active micro elements. It’s like burning energy, as most of the foods lose a lot of their nutritional value when they are cooked. Get the full benefit of plant-based foods, eat them raw! Bonus point, you will need less food to feel satisfied, because raw food has perfect balance of water, nutrient, and fibre.
Have you ever noticed that sometimes coffee doesn’t do the magic it’s supposed to? The reason can be that your body is simply too used to it. Although completely replacing caffeine for some people (like me!) can be very painful (withdrawal effects like headache, fatigue, irritability, etc), you can start with a little step at a time. Try switching your ‘morning joe’ with a glass of lemon water. Lemon is an antioxidant and a great source of vitamin C, which doesn’t keep you awake, but it prevents fatigue and makes you more alert. It will help you learn dance choreography faster and more efficiently.
STRENGHT
PROTEIN, protein! And again, protein! It is an essential element in nutrition for a healthy dancer meal plan. It’s responsible for repairing muscles, building tissue and cells and much more. It gives you the POWER to really HIT THAT BEAT. Like I mentioned earlier, take advantage of increased protein consumption in order to benefit from its muscle-building ability.
SNACKING
Endless rehearsals or back-to-back classes don’t give you much opportunity to eat. When it’s maximum a 5-min break, there’s simply not enough time to eat. However, it doesn’t mean you don’t bring a snack. ALWAYS bring a few snacks with you! Always!
What’t the best snack? Nuts, fruit or dried fruit. And here’s why…
NUTS are a great on-the-go source of energy. They are packed with so many nutrients! But they can also be quite heavy, so don’t try to eat the whole pack in one go. A bit less than a handful will be just perfect.
FRUITs are full of vitamins and natural sugars, and as I mentioned earlier, they give you this burning energy you can use HERE and NOW.
DRIED FRUITS with NUTS would be a perfect snack! It’s only a tiny bag, but you can get so much out of it! Dried fruits tend to have some sugar added, but it’s good! ‘cause you will need these quick bursts of sugar to get the energy to keep you going.
Ben also recommends having a bigger lunch that would last. Have couple of mouthfuls every time you have a break.
And DON’T FORGET TO DRINK! Plenty!
This is all for this week’s post. I hope it was helpful! If you have any questions regarding nutrition for a healthy dancer, feel free to ask in the comment section below.
Carb-rich foods, particularly plant-based options like legumes, nuts, seeds, whole grains, veggies, and fruit are rich in fiber, supporting a steady flow of energy that can be maintained for longer. Here's an article that uncovers the role of fiber in a dancer's diet. The next addition to your fuel mix is protein.
To obtain all important micronutrients, dancers should increase the amount of fresh fruit and vegetables (recom- mended 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 in- gest a wide variety of foods.
Food serves a dancer's body as a source of fuel and enjoyment. Eating enough of each food group throughout the day leads to proper energy intake for performance, growth and development.
Most Ballet dancers prefer to keep their meals light, especially if they have a training session right after and prefer to stick to a lean protein meal with either fish, beans and lentils, or tofu and other soy-based food.
Homemade porridge is a great dancers' breakfast with things like honey, berries and pumpkin seeds in it. You can also make your own granola bars for a slight sugar hit but also a longer lasting result with rolled oats and things like peanut butter. Aim to eat your breakfast at least 90 minutes before starting exercise.
Dancers may get sore muscles often, and some foods can help! Bananas, tart cherry juice, cottage cheese, turmeric, salmon, and eggs can all help promote recovery, decrease soreness, and increase muscle building after exercise.
For dancers specifically, a well-planned diet should ensure sufficient caloric intake and adequate intake of Vitamin B12, Vitamin D, omega-3 fatty acids, calcium, iron, and zinc.
What can you add to your meal plan? Balance is encouraged. This means you're including a source of protein, carbohydrates, and fat in each meal or snack. Whole grains, produce (vegetable and fruit), legumes, nuts, seeds, and avocados are examples of nourishing options to add to your holistic meal plan.
To dance well your body needs to be fueled well. Focus on making healthy choices like whole grains, fruits, and vegetables. Avoid overly processed foods including refined sugars before your workout, as they tend to give you only a quick spike in energy before leaving you feeling tired.
“A healthy dancer has a healthy relationship with their body, food, themself and others. They know when to take a break or rest and participate in key health behaviors, including sleep, hydration, nutrition, movement and self-care.
Generally, dancers can benefit from boosting their intake of complex carbs— those found in plant-based foods like whole grains, fruits, veggies, legumes, nuts, and seeds. Whole grains, such as rice, oats, farro, bulgur, and barley are particularly high in iron, zinc, and vitamin B12.
Current macronutrient recommendations for dancers are 3–5 g carbohydrates/kg/day, 25% of total caloric intake as fat, and 1.2–1.7 g protein/kg/day [12].
Eating a balanced meal with adequate time to digest before dancing provides the necessary fuel without causing discomfort. Post-dance meals are just as important for recovery. A combination of carbs and protein after a session aids in muscle recovery and replenishes energy stores.
Homemade porridge is a great dancers' breakfast with things like honey, berries and pumpkin seeds in it. You can also make your own granola bars for a slight sugar hit but also a longer lasting result with rolled oats and things like peanut butter. Aim to eat your breakfast at least 90 minutes before starting exercise.
A dancer's body is well trained, usually has excellent carriage and a graceful way of moving. They are generally slender and muscular, and mobile- lithe. If you were a ballet dancer, then you would probably have over-mobile joints, long legs and be athletic, but slim.
Because of height limits due to partnering as well as weight considerations for lifts, the average ballerina is small and weighs between 90 to 110 pounds. Of course as in everything, there are exceptions. Many taller, heavier ballet dancers have gone on to glorious careers.
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