Rachel works with dancers and fitness enthusiasts to optimize performance and rebuild their relationships with food and body. Disclaimer: Some of the links in this post are affiliate links, which means I could receive a small commission if you purchase the product through this link.
Previous Post. Next Post. 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. 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. Our agents are currently offline, but we can get back to you ASAP if you leave your email and phone in the live chat widget below. Dance Talk Our dance season never ends.
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Following class and rehearsal, dancers should continue to increase fluid consumption for the next few hours. Avoid carbonated drinks and large quantities of fruit juice. A simple way to monitor hydration is to check urine color: clear to light yellow is hydrated; yellow to dark yellow means dehydrated. Note: Vitamin B supplements will result in yellow urine and make this dehydration test inaccurate.
All dancers need to ingest sufficient energy to meet the demands of training and performing. Special thanks to Elizabeth Snell.
Ausdance-approved insurance that meets the needs of dance instructors, studios, professional dancers and groups, independent artists and companies. About Network Contact. Create an account Log in. Goals Projects See all Advocacy. News Upcoming Events See all News. Premium Content Products View all Products. In This Article. An easy way to estimate how many calories or kilojoules a professional dancer requires during heavy training is Females 45—50 calories —kj per kilogram of body weight Males 50—55 calories —kj per kilogram of body weight.
For a more accurate assessment, dancers should consult a dietitian. Fat Why do we need fat? Protein Adequate protein ingestion is essential for all working athletes and dancers. Micronutrients Vitamins and minerals comprise the micronutrients in the diet. Fluid Exercise increases heat production by muscles. Luckily, we can enhance our focus through what we eat. Blueberries are known to benefit the nervous system by improving memory and cognitive function. Green tea is very helpful for detoxing the body of free radicals and its small amount of caffeine helps with focusing.
Unlike coffee and soda, green tea releases its caffeine slowly — preventing unwanted caffeine crashes. A common mistake many dancers make is eating a heavy meal right before dancing. This can lead to a lack of energy, AKA "food coma.
The trick is to eat a meal high in good carbohydrates hours before you plan on dancing. A good place to start is whole grain foods like oats, rice, veggies, or pasta. Good carbohydrates are one of the bodies primary sources of energy.
Eating hours before dancing gives our bodies enough time to properly digest our food, preventing the sluggish feeling you get while dancing on a full stomach. If you're the type of dancer that gets hungry in 2 hours no matter what, then make a fruit or veggie smoothie to-go!
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