Place all ingredients into nutritlon small Muscle recovery foods and mix. Food is Ofr. A Research Gate study nutrktion that most female dance students and professional dancers consume percent below the recommended daily allowance of energy intake for athletes. Event date: January 11, at Piedmont School of Music and Dance in Kannapolis. Follow Us online, join our conversations, engage with our teams around the world!

Dance nutrition guidelines for performers -

We can utilize nutrition education in a non-obsessive way to make lifestyle changes that help us achieve our goals more on this topic in this blog post. To do this, we shift our intentions. Rather than aiming for perfection, we optimize our food choices to help with energy levels, higher jumps, mental clarity, and so forth.

Replenishing daily losses is even more important for dancers, whose physical activity results in higher-than-normal fluid losses. But how much fluid should a dancer aim for in a day? Individual recommendations vary, but a starting point is three liters.

When drinking water, optimize your hydration with a salty snack like olives or pretzels and easily digestible carbohydrates to replenish lost glycogen and electrolytes. Eating an array of fruits and veggies throughout your week also helps to keep you hydrated.

In other words, of the three macronutrients carbs, protein, and fat , carbs are the easiest for your body to metabolize. Complex carbs are high in dietary fiber, which slows digestion for steadier energy levels. Simple carbs offer quicker energy like that pick-me-up you might need before class ends.

Read this article to learn more about the differences between simple and complex carbohydrates. Optimize Your Plate: Incorporate plant-based foods such as whole grains like oats, barley, farro, bulgar, and brown rice in addition to starchy veggies like potatoes, corn, and squash.

Fruits, legumes, nuts, and seeds are also helpful options! There are two sources of protein in the human diet: animal proteins and plant proteins. However, vegetarian and vegan dancers can obtain all essential amino acids from a well-planned plant-based diet. If plant-based, aim for abundance and variety.

Professional resources are available to help plan your plant-based diet. You can also learn more from this article. Additionally, Vitamin D aids with calcium absorption and bone metabolism.

Proactively incorporate calcium- and vitamin D-containing foods like yogurt, cheese, and milk. Food sources of vitamin D include fatty fish, fortified orange juice and milk products, mushrooms, and egg yolks. Complex carbs are found in plant-based foods like whole grains, fruits, veggies, legumes, nuts, and seeds.

Whole grains, such as oats, farro, bulgur, barley, and freekeh, are particularly high in energizing nutrients like iron, zinc, and vitamin B Quinoa is technically a seed but is often eaten like a grain.

Remember, non-starchy veggies like leafy greens should not replace grain-based carbs on your plate. Incorporate both as part of a balanced meal.

Check out this article to learn more about optimizing your carbohydrate choices. While protein plays a key role in muscle building, the body also requires carbs and fats.

Without these two macros, the body breaks down muscle protein stores for energy. Protein is found in both animal- and plant-based foods.

Animal-based proteins like fish, chicken, eggs, cheese, milk, and yogurt are considered high in biological value. 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.

Buying tickets? Forr for your Dance nutrition guidelines for performers here. Selling tickets? Current clients sign in here. As guidelinea big nuttition approaches, dancer nutrition choices are very important. Staples of great dancer nutrition: lean protein, healthy carbohydrates, veggies, and PLENTY of water. Several professional ballerinas were interviewed by Coveteur magazine, and they offered some of their favorite choices for meals and ingredients packed full of nutrients:. Having worked as the Dance nutrition guidelines for performers nutritionist for the Appetite-suppressing Fat Burner Ballet Theatre, I know firsthand the time Dance nutrition guidelines for performers guideines dancers devote to their sport. Nutritiom an hour a day is spent in classes, preparing for rehearsal and performances. Read on for nutrition recommendations for dancers. Dancers are the perfect mix of strength, agility, flexibility, and stamina. A dance class may start with stretching and flexibility, then move to the floor for higher intensity movements with agility.