A calorie deficit results when a dancer eats too few calories to sustain their physical energy needs. RED-S encompasses the hormonal imbalances that can sacrifice physical strength, bone health, and even emotional well-being. To learn more about Relative Energy Deficiency in Sport among dancers, read this article.

The more we restrict our favorite foods, the more inclined we are to enter a binge- and restrict cycle. Removing the moral hierarchy behind your food choices is critical, but can be hard.

Here is an article that teaches dancers how to utilize food neutrality throughout their meal and snack choices. This is especially true for a population highly vulnerable to the development of disordered eating behaviors. Similar to the rigorous training required of a dancer, Registered Dietitian Nutritionists must complete over five years of clinical training in medical nutrition therapy and nutrition research.

This unique background enables dietitians to accurately translate scientific jargon into accessible information. Because dietitians must maintain professional licensure, they are required to complete continuing education throughout their professional practice. Since nutrition is an evolving science, this continued education ensures that dietitians remain up-to-date on nutrition research.

Such training sets dietitians apart from nutritionists and health coaches. The Healthy Dancer® embodies a personalized nutrition plan that supports YOUR goals and YOUR needs.

Considering your likes, dislikes, and food preferences, we work together to construct balanced options that are realistic for your schedule.

Throughout this work, you discover how food makes you feel. Consider food preferences as a personal drive to eat. Food is culture. Food is fun. Food is social.

Food is life. The Healthy Dancer® prioritizes a healthy relationship with food. Dancers can utilize the principles of gentle nutrition in a non-obsessive way to build a proactive approach to fueling for performance.

And for the dancer well into their journey of healing their relationships with food and ready to sharpen their skills in nutrition for a successful dance career, sign up for Nourish The Healthy Dancer®.

This is a series of self-study courses designed to support the sustainable lifestyle and ongoing journey of The Healthy Dancer®. Available options include:. You can also dive deeper into these 5 fundamentals in The Healthy Dancer® Functional Fuel Challenge.

This is a FREE opportunity that will run annually, every October. Click here to register. Skip to content MEMBER LOGIN. Search Topics Your Fuel Needs as a Dancer. Grab a free workbook to build better meals and snacks. No charge. No spam. Only love.

Pick nutritionally adequate alternatives if avoiding specific foods. For example, if avoiding milk and dairy products, eat plenty of leafy greens high in calcium, such as collard greens and spinach; and, include high quality protein alternatives, such as soy foods, quinoa, eggs or cheese if avoiding meat products.

Include a well-tolerated snack, such as fruit, crackers or a fruit smoothie 30 minutes to 1 hour before dancing and be sure to drink plenty of water up to 1 hour before dancing to pre-hydrate.

Remember to plan ahead for post-workout and recovery nutrition. A mix of foods and fluids high in carbohydrates and protein within 30 mins to 1 hour after activity helps your body recover and refuel so you are prepared for dance class or practice the next day.

Tank up on fluids consistently during the day to prevent dehydration. Drink at least 8 to 16 ounces of a decaffeinated beverage at each meal to stay well-hydrated. Remember that physical performance is optimized when sweat loss is replaced during activity, so dancers are encouraged to drink sips 2 to 4 ounces of water every 15 minutes or as tolerated.

Carbohydrates are most important. Amounts vary based on the individual. In general, approx. In general, foods high in protein, fat and fiber take longer to digest and can cause stomach cramps if eaten to close to activity. Carbohydrates, Protein and Fluids are important for recovery after dancing.

In general, think about a 3 to 1 ratio of carbohydrates to protein see examples to the right. Fluids are also important for recovery and the amount depends on how much you sweat during activity and how much fluid you drank during activity.

In general, drink 16 oz. after activity and continue rehydrating with fluids until your urine is pale. Chocolate milk Protein smoothie with milk and fruit Greek yogurt with berries and granola Cereal with milk ½ peanut butter and banana sandwich Apple slices with almonds and string cheeseTrail mix with nuts and dried fruitRoasted garbanzo beans, nuts and fruit.

About the Author: Val Schonberg is a Registered, Licensed Dietitian with a Master's degree in nutrition science and is Board Certified as a Specialist in Sports Dietetics.

She is the owner of EnlightenU Nutrition Consulting in Lakeville, Minnesota, and enjoys enlightening individuals about food, eating and overall wellness. For questions or additional information, you can check out her website at www. com or contact Val directly at Dance Talk Our dance season never ends.

Learn dance tips from the best. How To Style Health Coaches. TOP 10 NUTRITION TIPS FOR DANCERS It takes discipline and hard work, along with proper instruction and training to be a great dancer or competitive as a dance team. Chocolate milk Protein smoothie with milk and fruit Greek yogurt with berries and granola Cereal with milk ½ peanut butter and banana sandwich Apple slices with almonds and string cheeseTrail mix with nuts and dried fruitRoasted garbanzo beans, nuts and fruit About the Author: Val Schonberg is a Registered, Licensed Dietitian with a Master's degree in nutrition science and is Board Certified as a Specialist in Sports Dietetics.

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At least cups of water leading up to a rehearsal or performance. At least 1 cup every minutes or so during activity. In addition to water, dancers can also consume hydrating foods, like watermelon and cucumbers, and electrolyte-rich drinks to help maintain proper hydration levels.

Monitoring urine color can also be a useful indicator of hydration levels; pale yellow urine generally indicates adequate hydration, while dark yellow urine may indicate dehydration. Dancers and other athletes can follow a plant-based diet and enjoy some of the many health benefits of eating more plant foods, as long as the diet is well-planned and includes adequate protein, iron, calcium, vitamin B12, and omega-3 fatty acids.

Plant-based protein sources such as legumes beans, lentils, chickpeas , tofu, tempeh, quinoa, nuts, and seeds can provide all the essential amino acids needed for muscle repair and growth. Plant-based sources of calcium include tofu, fortified plant milks, almonds, beans and legumes, and tahini.

One of the best sources of vitamin B12 for vegans is nutritional yeast. I love sprinkling these tasty, almost cheesy-flavored flecks on eggs in the morning or over a stir-fry for dinner. Vegetarians may have an easier time meeting their needs for vitamin B12 through eggs and dairy products.

The highest plant-based iron sources include fortified breakfast cereals and cannellini beans. Other good sources include lentils , tomatoes , spinach , tofu , beans , legumes , and cashews. In order to get enough iron on a vegetarian diet it is important to pair plant-based sources of iron with foods high in vitamin C in order to increase absorption.

In general, probably not. Dancers should prioritize meeting their nutritional needs through food choices whenever possible. A few conditions that may require supplementation include specific nutrient deficiencies, such as low iron or vitamin D, recovering from an injury, difficulty maintaining certain nutrient needs while following a specific diet, or restrictive eating due to an issue like picky eating or food allergies that leads to the elimination of certain food groups or nutrient sources.

If your child is struggling with picky eating, I have a course for caregivers on navigating picky eating behaviors for you. Find it here! It's particularly important for the parents of young dancers and dancers themselves to consult with a healthcare provider or a registered dietitian before taking any supplements.

This ensures that they take the right supplements in the correct doses, because excessive or inadequate intake of certain nutrients can negatively affect health and performance.

Young athletes must meet their calorie needs in order to have enough energy for their activity. When teens begin to restrict calories for a particular sport that focuses on weight, like dance, their bodies can quickly go into a calorie deficit.

This can cause growth issues, low energy and stamina, and a higher risk of injuries. While many dancers are conscious of their weight, it is not helpful and can be very dangerous to solely count calories for weight management. Focusing only on the number of daily calories and ignoring the quality and balance of the foods you eat can result in a long list of both short-term and long-term issues that include nutrient deficiencies, poor sleep, fatigue, hormonal imbalances, bad moods, and loss of lean body mass which can lead to lower metabolism, skin problems, and compromised immunity.

Maintaining a healthy lifestyle and relationship with food is essential for dancers, and young dancers wills see the best results when they nourish their bodies with a variety of foods to meet their needs for growth, development, and activity.

Proper nutrition can help prevent dance-related injuries by supporting muscle strength, bone health, and recovery. Ensuring an adequate intake of the following nutrients can promote overall musculoskeletal health and support joint health and flexibility:.

Protein through foods like fish, poultry, meat, dairy, beans and legumes, nuts, and seeds. Calcium through foods like milk, yogurt, cheese, tofu, almonds and other nuts and seeds, fortified plant-based milk alternatives, and calcium-fortified orange juice.

Vitamin D through foods like fortified milk, salmon, egg yolk, and UV-light-treated mushrooms. Vitamin C thought foods like red bell peppers, broccoli, citrus fruits, strawberries, and other fruits and vegetables.

Omega-3 fatty acids through foods like fish and shellfish. Bone health is crucial for dancers, as they often put significant stress on their bones during training and performances. Adequate intake of calcium and vitamin D is essential for maintaining strong and healthy bones.

Calcium is absorbed from dairy foods like cheese and yogurt, as well as seeds, beans, lentils, and almonds. Vitamin D is found in some foods like salmon , yogurt , cheese, and mushrooms and is also produced in our bodies when we get natural sunlight.

Each macronutrient is helping your body to accomplish essential functions. Omitting or restricting any of them can have negative consequences. Your portions should be generous. When you have the opportunity to eat a more substantial meal often times this is at breakfast or dinner for dancers , you should take advantage.

That means filling your plate. Check out these plate visuals for some guidance. This just reinforces the earlier point to eat consistently. Once you know your food habits are relatively consistent, pay attention to how different food choices make you feel. You can include all foods in your performance-focused dance nutrition plan.

The timing of different food options may have to be more strategic. For example, if you love cookies and want to include them in your busy dancing days, you might be tempted to eat them as a stand-alone snack.

For some of you, that quick spike and drop in blood sugar can leave you feeling anxious and jittery. Instead, have it after a complete meal of protein, carbs, and fat. Sports drinks can be beneficial, especially during periods of multiple performances.

Pairing water with a salty snack, like pretzels, or including fresh fruit as part of another balanced snack, can also help boost your hydration.

Working alongside a registered dietitian nutritionist is also recommended to help with appropriate meal planning.

Prioritizing these post-performance opportunities to refuel—balanced and adequate meals and snacks, along with hydration—will support your dancing for years to come. Get access to exclusive ballet content and ways to take your dancing to the next level.

Getty Images. Post-Performance Fueling for Dancers: The Role of Food After the Show. Rachel Fine, MS, RD, CDN, CEDS. December 12, Here are a few additional considerations for your post-performance recovery plan: Aim for Balance Consider a balance of macronutrients carbohydrates, protein, and fat when building your meals and snacks.

Here are some examples: Pasta is a great option for energy replenishment. Boost the protein content by using a lentil-based pasta, cooked alongside a handful of frozen veggies and tomato sauce. A stir fry with rice, beans, veggies, and chicken or tofu.