The best nutrition for dancers comes from whole foods. These are es­sential for dancers to stay healthy, especially after extreme training and performing, include protein, healthy fats, complex carbs and micronutrients.

Protein helps build muscle and creates a foundation for a strong body and even stronger dancer. The more muscle you have the higher the jumps and bigger the leaps. Healthy Fats can decrease inflammation to help dancers recover faster and get back to training sooner.

These energy boosters will even help hair and nails grow plus support a healthy brain and heart. Complex carbohydrates are ESSENTIAL when discussing nutrition for dancers and for long lasting energy! While protein builds muscles, complex carbohydrates fill the muscles with fuel so they can explode from the floor, lift a dance partner and perform with intensity.

The most important benefits are the antioxidants that can reduce physical and mental stress, which we all know dancers are surrounded by.

Choose a variety of colors to make sure the nutrition benefits are well rounded. The night before a competition take the time pack healthy snacks that include a mix of carbs, fats, protein, fruits and vegetables.

My go to packing list is below. Swap in tofu and quinoa for a high protein punch. The morning of competition focus on carbohydrates. The best foods to focus on are fruit, whole grain toast, rice cakes and oatmeal.

One of my go to breakfasts before I dance is an English muffin with peanut butter and some pineapple or grapes on the side. The peanut butter is full of healthy fats and protein to keep me full and the English muffin pumps up my muscles and starts to boost my energy right away.

Avoid sugary cereals that can lead to an energy crash later in the day. Several professional ballerinas were interviewed by Coveteur magazine, and they offered some of their favorite choices for meals and ingredients packed full of nutrients:.

Onstage Dance Company has an great article that talks about various dancer eating strategies:. Here are some of our favorite snack choices we found from Emily Cook Harrison, who collaborated with the Dance Informa on a great article on high-energy snacks for dancers :.

Please be sure to consider those with nut allergies when deciding what to bring to the studio or to a performance, and remember that some severe allergies can be triggered by contact with very small amounts of the allergen.

PRIVACY POLICY. PRESS KIT. Powered by ROCKHOUSE PARTNERS an ETIX company. Sign Up Now. Home Menu. For Ticket Buyers Buy Tickets Help Menu.

Our genetics, lifestyles, dietary choices, ages, and many other things are different, and these mean that what foods we need might differ from one person to the next. This can be easier for dancers than non-dancers, since dancers are taught from early on a lot of body awareness.

Your body is often right about what it needs at any particular time and listening to it can be very helpful. Good nutrition is important. Everyone knows this is true — but do we all know what good nutrition is? One size does not fit all when it comes to dietary guidelines, because we are all different in our metabolism.

We invite you to join us in our research to discover precision nutrition for every body. edu or Combine all ingredients together in a bowl. Form into balls using your hands. Arrange energy bites on a baking sheet. Freeze until set, about 1 hour. Place all ingredients into a small bowl and mix.

Enjoy with crackers, toast, veggies, or as a lettuce wrap! Will keep in the fridge for days. Simple Snack Ideas: High-fiber crackers with cheese or almond butter, avocado toast, hard boiled eggs for an easy option, see our baked eggs recipe above!

Take a slice of your deli meat and lay flat. Place a piece of cheese in the center. Add a slice of avocado and a slice of cucumber, then roll up to create an on-the-go protein boost. Facebook Twitter Instagram.

Event date: January 11, at Piedmont School of Music and Dance in Kannapolis Presenter: Kaylee Helfrich, doctoral student in nutrition, Smith Lab, UNC Nutrition Research Institute Why is good nutrition important for dancers?

Dancers are elite athletes who have different nutrition requirements than non-dancers Carbohydrates are one of the most important nutrients to fuel a dancer, and foods that are a source of healthy carbohydrates should be something that dancers rely on heavily.

We each are individuals, and we have different nutrition needs. Top with mixed berries and drizzle with honey to top. Add ground turkey and spices and sauté until turkey is fully cooked. Transfer browned meat into muffin cups.

Then prep vegetables by finely dicing green pepper, red pepper, and onion. Evenly spread out among muffin cups.

Fats provide energy, and vitamins A, D, and K. Carbohydrates are our primary energy source and can help improve performance, contrary to popular belief. Good carbs like fruits, veggies, whole grains, and legumes eaten before and during exercise are key.

Dance Magazine, Research Gate. Dancers should incorporate protein, fats, and carbs into as many meals and sacks as possible to perform optimally. While concentrating on their nutritional intake, it is important for dancers to pay the most attention to what will fuel them the most rather than obsessing over calories Dance Magazine.

A Research Gate study found that most female dance students and professional dancers consume percent below the recommended daily allowance of energy intake for athletes.

Low energy intake over time leads to a litany of metabolic and other health issues and increases risk for injury.

Eating enough proteins, fats, and carbs helps mitigate these effects. Here at ASB, we ensure our students are getting good nutrition by providing healthy snacks and allowing students to self-report their habits in annual health assessments. Food assistance is also available should families need it.

If a dancer does happen to get injured, proper nutrition is also key to the healing process. Certain foods have anti-inflammatory properties— Pointe Magazine recommends eating foods rich in Omega 3s like fish, nuts, and seeds. Interestingly, cherries can also help as they contain quercetin, a natural anti-inflammatory compound.

Additional tips include adding more tumeric to your dishes and sipping green tea to reduce aches and pains. Good nutrition is also key to great performances.

ASB dancers take advantage of many opportunities to perform out in the community on weekends at different venues. Planning meals ahead due to busy pre-show rehearsals and lack of options at performance spaces can ensure proper nourishment Research Gate.

Although you may not feel inclined to eat that early on in the morning, it is important that you at least eat something to fuel your mind and body.

This can be easily overcome by simply tempting our taste buds with a little bit of something. Even drinking a glass of water with squeezed lemon first thing in the morning will awaken the taste buds and get those digestive juices flowing. It is the most easily broken down for immediate energy.

It is important for dancers to consume enough carbohydrate to keep them afloat. Consuming carbohydrate with a little bit of protein is beneficial, as it causes a more slow and sustained release of sugar into the bloodstream.

It also prevents energy spikes and rapid energy crashes from occurring. As a result, you will feel fuller for longer and have a prolonged release of energy throughout class or during performance for improved focus and concentration.

Extended class or rehearsals require dancers to refuel every hours. Snacks that are most available for on the run however are usually not the best choice. Foods such as chips, lollies and chocolate do not provide dancers with the nutrients they need for building muscle, staying mentally focused and keeping energy levels sustained.

This will ensure you are getting a better array of nutrients. From Wikibooks, open books for an open world. Dancers The following page provides a simple guide in regards to nutrition and its role in boosting performance within the dance setting, in particular enhancing energy, concentration and focus.

Becoming more knowledgeable about nutrition is just one more step the dancer can take to dance healthy and achieve their optimal performance! Plan ahead to eat 3 regular meals and snacks per day to stay well-fueled during the most active time of day.

Allow adequate digestion time for meals before dancing. A medium sized meal outlined in the chart below requires 3 - 4 hours of digestion time. Eat a minimum of 2 to 3 carbohydrate muscle energy choices per meal, for example ½ cup rice, 1 cup fresh berries and 1 cup low-fat milk.

Foods with carbohydrates include fruit, vegetables, bread, pasta, potatoes, rice, milk and yogurt. Aim for 5 servings a day of fruit and vegetables to get important vitamins and minerals along with antioxidants that help keep the immune system healthy and minimize the chances of getting run down and sick.

A serving of fruit is 1 cup fresh fruit or 1 small piece and a serving of vegetables is the equivalent of 1 cup raw or ½ cup cooked. Try to include protein at each meal. Aim for 3 - 4 ounces of protein at each meal.

Examples include eggs and 6 oz. Greek yogurt with breakfast; ¾ cup tuna salad at lunch and 3 to 4 ounces of grilled chicken about the size of a deck of cards at dinner.

Consume a variety of healthy fats, in moderation, at each meal to help with satiety, and as a secondary energy source for long training sessions. Examples include 1 tablespoon ground flax seed with oatmeal or a smoothie in the morning; avocado slices with a sandwich at lunch; and, chicken breast or tofu sautéed in olive oil for an evening stir fry.

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.

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. Adding a handful of whole grain cereal or pretzels to a trail mix is just a quick example. Create a grain bowl using wild rice or cooked quinoa as your base.

Mix in veggies of your liking and top with grilled chicken. Dress with a tangy vinaigrette. Fats from sources like avocadoes, nuts, and oils heal your body and reduce the natural inflammation experienced in dance.

Flax, chia, nuts especially walnuts , green leafy veggies, and fortified eggs are rich in omega-3 fats and tend to be more budget-friendly. Top your favorite yogurt with chopped nuts and sprinkle with ground flaxseeds and chia seeds. Spread mashed avocado on whole-grain bread and top with slices of egg.

In addition to nutritional adequacy, balance, and consistency are the values of food variety and food flexibility. Your meal plan must allow for fluidity.

For dancers, a supportive relationship with food incorporates nutrient-dense options, like nuts, fruit, and whole grains while also making infinite room for unapologetic enjoyments like fun foods! Loosening the reigns of mealtime rigidity is key and granting yourself full permission to enjoy all foods is the goal.

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. In other words, these proteins provide all essential amino acids for muscle building.

Vegetarians and vegans can obtain all essential amino acids from plant-based diets, however, it requires proper planning. The good news? A diet rich in these foods as part of a variety mixed with veggies, nuts, seeds, and legumes can provide all essential amino acids to working muscles.

Adding fat to a meal promotes satisfaction, which keeps us full throughout the day. The micronutrients are also essential and include vitamins and minerals like calcium, Vitamin D, iron, vitamin B12, and zinc.

I encourage dancers to aim for at least 3 liters of water daily. To optimize your hydration on intense dancing days, add a salty snack like pretzels and a simple carbohydrate like fruit to replenish electrolytes and muscle glycogen.

Instead of relying on thirst to dictate your water intake, plan ahead and remain diligent. A 1-liter reusable water bottle is a great way to remember to hydrate regularly.

Refill it 3 times throughout the day! This might surprise you, but the best way to banish cravings is to ENJOY them! Though we sometimes feel that sugar is addicting, there is no solid evidence to support this!

Intense cravings often result from the moral value placed on more indulgent foods. Rather than running from your cravings, enjoy them mindfully and as part of a well-rounded meal plan.

Most often, this requires behavioral change as a means to rebuild our relationship with food and body. Working with a Registered Dietitian Nutritionist is encouraged for dancers looking for a personalized approach.

The importance of dance nutrition goes beyond our plate. This is why I created www.

Dancers may be at increased risk of poor micronutrient status due to their restricted energy intake; micronutrients that deserve concern are iron, calcium, and vitamin D. During training, dancers should give special attention to fluid and carbohydrate intake in order to maintain optimal cognition, motivation, and motor skill performance.

Nutritional supplements that may help in achieving specific nutritional goals when dietary intake is inadequate include multivitamins and mineral, iron, calcium, and vitamin D supplements, sports drinks, sports bars, and liquid meal supplements.

Caffeine can also be used as an ergogenic aid. It is important that dancers seek dietary advice from qualified specialists, since the pressure to maintain a low body weight and low body fat levels is high, especially in styles as ballet, and this can lead to an unbalanced diet and health problems if not correctly supervised.

Dance magazine explained that drinking water with meals will help make food more digestible for the body and optimize nutrient intake. Sugar crashes are all too real, so encourage dancers to focus on drinking water and leave the other beverages until after they perform. Be sure to consider those with nut allergies when deciding what to bring, and remember that some severe allergies can be triggered by contact with very small amounts of the allergen.

PRIVACY POLICY. PRESS KIT. Powered by ROCKHOUSE PARTNERS an ETIX company. Sign Up Now. Home Menu. For Ticket Buyers Buy Tickets Help Menu. About The Tututix Blog Trade Show and Conference Schedule Menu.

Contact Us Menu. HOME HOW IT WORKS PRICING SIGN UP BLOG FAQS CONTACT US HELP Menu. The Tututix Blog. Words from industry experts to make the most of your events and performances. Nutrition for Dancers: What to Eat for Competitions.

words by Brandi Vickers. GET STARTED FOR FREE.