Incorporating complex carbs is going to boost your energy and also support post-dancing recovery. Complex carb food sources to consider: quinoa, brown rice, oats, lentils, chickpeas, whole grain bread, pasta, cereal, crackers, potatoes, sweet potatoes.

The main benefit of fats during the 2—3 hours before dancing is that they slow digestion, which can help to keep you satiated and energized for longer by maintaining blood glucose levels.

Fat food sources to consider: nuts, nut butters, avocado, egg yolks, oils, chia seeds, flax seeds, hemp seeds, sunflower seeds. Important consideration: Dancers need to stay mindful of fat intake as overconsumption can make it hard to meet your carbohydrate needs.

As you get closer to your performance, audition, or competition, you need to be even more aware of eating things that work best for you. You might have a smoothie or shake in the time leading up to your performance. Keep it relatively simple with a plant milk, protein powder , some berries, banana, and some flax seeds or nut butter.

Sugars are in fact a great option in this shorter window right before you dance. Incorporate sources of glucose, the simplest form of sugar, that is found in foods like bread, pasta, and fruit.

With stage rehearsals and tech week, this can be challenging. Most companies will at least schedule later call times to provide some time to sleep in after a late night.

Take advantage of that! Sleep is going to help you feel energized and ready to perform. Food before a performance should serve as your fuel, and you will likely need to include convenience options as well.

I AM READY TO FUEL LIKE AN ATHLETE! I'D LOVE TO SUPPORT YOU. Why work with me? I know how to teach you to fuel for your dancer lifestyle I know how to break down the barriers to help you have a better relationship with food I know how to develop a simple yet sustainable personalized fueling plan to help you have stamina filled, longer career.

Not spending hours searching for that perfect dancer diet and wondering if it will work for you. Waking up in the morning with little stress on what you will eat but jumping right into your dancing routine.

Feeling more energized with less burnout after long dance sessions. Being just as confident in your eating as you do dancing across the stage. Using food as a helpful tool to make you a better dancer!! What Your 12 Weeks Will Look Like Working with Me the reviews.

For me, Jenny is not only a dietitian but a mentor, a coach, and a great friend who is willing to go the extra mile to provide any kind of support that I need. I first began working with Jenny in hopes of receiving help improving my lifestyle and eating habits upon retiring from a career as a professional ballet dancer.

Transitioning from any career can be difficult, but Jenny truly understood what it is like to be a dancer, and how it can feel to leave behind that world and face a different life. I have found our sessions to be very informative and engaging. Jenny is extremely attentive, sensitive, and encouraging, which helps to create a relaxed and comfortable environment to chat in.

She listens to and understands my struggles and needs and has all of the tools to guide me to my goal: to improve my health and daily habits so that I can continue to live a healthy and happy life! Home About Services Dancer Nutrition Workshops Fuelling Fundamentals 12 Week Fueling Like An Athlete Shop Contact Menu.

You also want some protein to repair muscle tissue, as well as healthy fats salmon, tuna, avocado, olive oil, nuts and seeds to fight inflammation.

Antioxidants can also help combat cell-damaging free radicals created by intense activity: Prioritize vitamin C citrus, red bell pepper, strawberries, Brussels sprouts , vitamin A nuts, seeds, orange and dark green leafy vegetables and selenium Brazil nuts, eggs, fish, brown rice.

It can also cause gastrointestinal issues, like bloating and constipation. Dancers can be skittish about eating late at night, worried that it will lead to weight gain. You generally want to eat within two hours after the show.

But go easy on the alcohol—it can slow recovery and inhibit nutrient absorption. Seek out foods that are conducive to sleep, suggests Mendell.

During a performance, your body runs on carbohydrates and glyco­gen the stored form of carbs in your muscles , says registered dietitian nutritionist Tiffany Mendell. Con­suming carbs after a show will replenish your glycogen stores, keeping you from feeling run-down the next day.

You also want some protein to repair muscle tissue, as well as healthy fats salmon, tuna, avocado, olive oil, nuts and seeds to fight inflammation. Antioxidants can also help combat cell-damaging free radicals created by intense activity: Prioritize vitamin C citrus, red bell pepper, strawberries, Brussels sprouts , vitamin A nuts, seeds, orange and dark green leafy vegetables and selenium Brazil nuts, eggs, fish, brown rice.

It can also cause gastrointestinal issues, like bloating and constipation. Dancers can be skittish about eating late at night, worried that it will lead to weight gain.

You generally want to eat within two hours after the show. But go easy on the alcohol—it can slow recovery and inhibit nutrient absorption. Seek out foods that are conducive to sleep, suggests Mendell.

For instance, magnesium is a precursor to GABA, a neurotransmitter that helps with sleep. It can be found in dark green leafy vegetables, nuts, seeds, bananas and yogurt. Fruits have been given a bad rap for their sugar, but it is naturally occurring fructose not the processed sugar you find in bars or beverages.

The quick burst of energy they give you can be a good thing when eaten during a short break or intermission. Avoid fruit juice and stick to the whole fruit. All veggies contain bioactive compounds such as polyphenols, flavonoids, carotenoids and lycopene.

Sure they fight cancer and all, but they can also help you on stage today. Naturally occurring nitrates in foods like beets, arugula, spinach and rhubarb have been shown to significantly improve performance with better power output and speed. Nitrates help the body deliver more oxygen to working muscles and increase muscle endurance.

Nitrates from pills have not shown the same benefits as eating the actual veggie containing them. Regularly eating beets, kale and other veggies will help you get through those tough pieces of choreography.

Quinoa is a grain with a long history, but it is becoming very popular today. It is one of the only grains that is a complete protein. It also cooks faster than rice, absorbs flavors nicely, is cheap and a great source of energy promoting carbs.

Carbohydrates are the preferred source of fuel for all athletic activity so dancers should be trying to get a broad range of carbs from whole grains like quinoa, brown rice, wheat, barley, rye and oats.

Cook quinoa in water on the stove just like you cook rice — one cup of quinoa to two cups water or vegetable broth. Dancers are at higher than average risk for stress fractures. One cup of a leading brand vanilla almond milk contains 45 percent daily value of calcium and 25 percent daily value of Vitamin D.

It also has zinc and Vitamin A, which are both important for a strong immune system.

Grab a free snacking guide here for 30 recipes and snack ideas to help you get started. In the few hours before dancing, there are a number of things to keep in mind with your food choices. Here are some macronutrient considerations to help you hit each of those performance targets.

Having protein during this time frame will lessen muscle damage and can aid in muscle growth. Whole food sources of protein can work great at this time. You should be able to feel comfortable even if you eat some whole food protein a few hours before you dance. Protein food sources to consider: lentils, chicken, eggs, tofu, tempeh, fish, yogurt, nuts, quinoa.

Incorporating complex carbs is going to boost your energy and also support post-dancing recovery. Complex carb food sources to consider: quinoa, brown rice, oats, lentils, chickpeas, whole grain bread, pasta, cereal, crackers, potatoes, sweet potatoes.

The main benefit of fats during the 2—3 hours before dancing is that they slow digestion, which can help to keep you satiated and energized for longer by maintaining blood glucose levels. Fat food sources to consider: nuts, nut butters, avocado, egg yolks, oils, chia seeds, flax seeds, hemp seeds, sunflower seeds.

Important consideration: Dancers need to stay mindful of fat intake as overconsumption can make it hard to meet your carbohydrate needs. As you get closer to your performance, audition, or competition, you need to be even more aware of eating things that work best for you.

You might have a smoothie or shake in the time leading up to your performance. Keep it relatively simple with a plant milk, protein powder , some berries, banana, and some flax seeds or nut butter.

Sugars are in fact a great option in this shorter window right before you dance. Incorporate sources of glucose, the simplest form of sugar, that is found in foods like bread, pasta, and fruit. With stage rehearsals and tech week, this can be challenging.

Most companies will at least schedule later call times to provide some time to sleep in after a late night.

Take advantage of that! Sleep is going to help you feel energized and ready to perform. Food before a performance should serve as your fuel, and you will likely need to include convenience options as well.

Winter performance schedules can be grueling, leaving little time for rest and recovery. When possible, take advantage of days off. Consider using rest days as an opportunity to make up for nutrient gaps that might crop up during performance days.

Experiment with new recipes that aim for a balance of the three macronutrients—carbs, protein and fat, and, when feasible, include colorful fruits and veggies. This combination will offer protein to support muscle synthesis, carbohydrates to replenish muscle glycogen, and anti-inflammatory agents to support metabolic demands.

With a little planning, you can also prepare nutritional options that are easily packable for the week ahead. A full performance schedule during the holiday season often leaves dancers little spare time. The predictability of a regimented routine can offer a sense of comfort, but it can also run the risk of tempting performers to strive for heightened levels of control, both around their schedules and their eating routines.

Instead, consider the function of food in supporting your dancing capabilities. Nourishing your body with regular meals and snacks is a form of self-care, along with experiences like eating at cast parties and enjoying holiday meals.

Striving for guilt-free permission to partake in these opportunities will support your longevity as a dancer and your well-being as a person. Courtesy Getty Images. What Dancers Eat.

How to Fuel for Peak Performance During the Holiday Season. Rachel Fine, MS, RD, CDN, CEDS. December 1,

What I do on a show day helps me to physically and mentally prepare for a performance. What is a part of your performance routine? Let me know in the comments below! Periods are not taboo, in fact, this is a topic we should be openly talking about. It is a part of educating dancers on the signs that our period gives us.

You may be wondering why you lose your period while dancing, or if a period is really necessary as a dancer. To put out a few definitions, amenorrhea is the absence of menstruation in individuals of reproductive age.

Amenorrhea can occur alongside other disorders like PCOS, but the type of amenorrhea we are talking about today is what is known as hypothalamic amenorrhea HA or functional hypothalamic amenorrhea FHA.

HA occurs solely due to the effects of prolonged psychological and physical stress. This could mean caloric restriction, over-exercising, unmanaged stress, or a combination of these factors 1.

HA can occur in individuals who have not yet had their period, or in individuals who have had their period but who have not had their cycle for several consecutive months. To put it simply, when our body is undergoing chronic stress, is not receiving enough energy, or is using too much energy, our body diverts its resources away from our reproductive system and towards the systems that keep our body alive 2.

With this comes hormonal changes that can affect other aspects of our health. This is where we talk about specifically why dancers lose their period.

Dancers and athletes are especially susceptible to HA because of the long hours of intense training, pressure to fit a certain size, and the sometimes high stress environment of dance companies and studies. Not every menstruating dancer will develop HA, but there is research showing that certain factors and personality traits that are often seen in individuals with HA.

Attitudes of perfectionism, control, and rigidity as well as concerns over the thoughts of others make it harder for one to deal with stres 2,3.

Dancers with HA have a higher likelihood of also dealing with disordered eating and disordered attitudes towards food and body image 1,4 This can lead to restrained eating behaviors and increased engagement in extracurricular exercise to achieve thinness. Estrogen is a hormone that has many functions, but it importantly influences our bone health and is vital to our reproductive health.

The majority of estrogen is produced by our ovaries during our menstrual cycle. Estrogen helps our bodies to maintain bone mass and bone strength. There is a correlation between individuals with HA and low bone mineral density, stress fractures, and an inability to achieve peak bone mass 1,4.

Prolonged amenorrhea has also been linked to an increased prevalence of psychological disorders like depression and anxiety, infertility issues, and cardiovascular issues 1,4. Amenorrhea should be taken very seriously by dancers, parents of dance students, teachers, and directors.

First, speak to your doctor, whether OB GYN or primary care doctor about amenorrhea. If you have a nutritionist or counselor that you are working with, they are also great to notify about what you are going through.

Resolving HA is often best done with a team of individuals who can help you address your nutrition needs, stressors, and other behavioral and lifestyle factors that may be contributing to HA. Medical professionals are usually well versed as to why dancers lose their period.

HA can occur when dancers feel pressured to take on behaviors that drastically change their body composition in a way that negatively impacts their body. This is something that I experienced as well! It took me years for me to see that my natural body is a dancer body because it allows me to have the energy and strength to undergo long hours of classes and rehearsals.

There are definitely going to be more posts on how we can start to change our body image in ballet. But for now, check out this post! Third, make sure you are eating enough for your needs as a dancer! I cannot stress this enough. Our bodies need fuel in order to do the things that dance requires us and it needs the fuel to make sure our body can function optimally.

Chronic undereating can lead to amenorrhea as our body is trying to save as much energy as it can. This also means eating a wide variety of foods filled with proteins, carbohydrates, and fat. For dancers, it is important to eat every hours to make sure you are intaking enough energy for what you are expending.

If you want to learn more about fueling your body, look here. Lastly, find ways that help you to handle stress.

I am someone who is especially sensitive to stress, and so this one has probably been the hardest one for me to tackle. It is easy for my stress levels to get out of hand and the compounding effects can make me lose my period for a month or two.

I have found it important to find ways that help me to better manage my stress. For me, going to therapy, taking baths, giving myself regular breaks from dance and work, and cutting back exercise when needed are all tools that I use regularly.

What will help you cope with stress may look totally different, so explore as to what works best for you. I hope this post gave you some more information about HA and why dancers lose their period.

If you want more information, I am linking all of my sources down below, and always be sure to talk to your medical team about what is best for you! Dance is not a stagnant art form. It is continuously moving and breathing. It utilizes the form and athleticism of the human body to create a story and invoke emotion in the viewer.

With every movement, every ballet class, and every performance, dancers are continually working to mold and shape their bodies to perfection. But at what cost? We lose the importance of nutrition and body image in dance. Since dance is a visual art form based on physical ability, dancers are ultimately judged based on the technique and artistry that is displayed through their body.

This has led to a culture filled with self criticism, disordered eating, and mental health disorders in dance communities. This negative messaging that dancers receive about nutrition and body image in dance can foster an unhealthy relationship with their body and poor relationship with food at best.

At worst, it can induce health complications like eating disorders, injuries, and clinical anxiety and depression. This shifts the focus away from the health and well-being of the dancer and makes way for elitism, abuse, and dancer burn-out.

Instead, we should make dance not only an avenue for arts and entertainment, but also a healthy and enriching place to teach dancers about body-awareness, self-care, exploration, nutrition, and so much more. Let go of the false narrative that only some bodies can participate in dance. Any body can find joy in movement, whether it is a ballet class or other dance discipline.

It also allows dancers to focus on the craft and artistry of dance and not feelings of self-doubt that they will never be enough because of their body. Make dancer health a priority. My negative self-esteem and poor relationship with food took years of unlearning before I was really able to grasp my true ability as a dancer.

Bring in professionals who can educate and help dancers. We all have our limits and blind spots, which is why it is so important to have a network of medical and nutritional professionals who can impart their knowledge and expertise on dancer health and wellness.

Medical doctors, physical therapists, nutritionists, and counselors who understand the unique struggles that dancers face can help dancers to care for their bodies inside and outside of the studio and foster a healthy body image and relationship with food.

Make the studio a safe space. It is normal for bodies to fluctuate, grow, and change. In fact, this is an absolutely normal process!

Several ways we can help dancers through these changes is by allowing dancers to have personal expression in their dancewear, helping dancers to focus on aspects of dance like artistry and musicality, cultivativating a body positive atmosphere in the studio, and encouraging the representation of different body types in the organization.

Encourage a well-rounded, non-restrictive approach to nutrition. Dancers need energy in order to sustain a heavy dance load, build muscle, and recover. Often, balanced approaches to nutrition are not modeled in dance, which can encourage restrictive and disordered eating.

Instead, promoting principles like individuality, listening to hunger cues and cravings, letting go of food rules, and having fun with food can help to encourage a healthy relationship with food. Fuel for dancers can exist in a way that highlights the importance of all macronutrients, emphasizes nutrient dense foods, and also makes space for play foods that are simply there for enjoyment.

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. If you really tune in, you might discover that the energy you have is quite clearly tied to the frequency and consistency of your food intake.

That being said, dancers have an uncanny ability to run on adrenaline instead of food. In the short term, stress can shut down appetite, but over time it often leads to overeating. Try to manage your stress, and that can help you establish more consistent energy and eating patterns.

Yes, I said it. There is a greater prevalence of eating disorders and disordered eating among dancers , which is great evidence that your dance friends could be significantly underfueling. For dancers, this can sometimes stem from fear of eating other things. Each nut and seed is providing you with different benefits, so simply switching a nutty topping gives you more well-rounded nutrition.

This is where giving yourself the freedom to be flexible is going to support you to continue to give your body what it needs.

There are ways to make this easier as you work towards full flexibility.