In addition, for many dancers, the daily demands of attending class, work, performances, or weekend competitions create a need for nutrition strategies to maintain adequate energy to reduce the risk of injury and perform their best. The daily nutrition goal for a dancer is to eat enough to support rigorous dance practices and other activities while having enough energy available for important body functions.

Dance is an activity in which the body relies heavily on carbohydrate as a source of fuel. Therefore, about half of a dancer's daily intake needs to be from carbohydrate-containing foods, such as whole grains, rice, potatoes, fruit, vegetables, milk and yogurt. The dancer's plate also needs to include lean protein and healthy fats.

Protein-containing foods, such as poultry, beef, fish, eggs, beans, nuts and dairy products help with repair and recovery of muscles after intense training.

Foods, such as avocados, olive oil, nuts, seeds, tuna, salmon and walnuts, are examples of sources of healthy fats that support healing and growth. Consuming plenty of fluids, most notably water, is also critical for dancers to stay healthy and perform well. Most important, good nutrition needs to be practiced daily, not just the day before an important event.

Following are 10 simple practices that will aid in fueling and hydrating the dancer before, during and after activity. 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.

By embracing these concepts and breaking away from weight-centric discussions, dancers can nourish their bodies and souls, leading to a healthier and more fulfilling dance journey. Her interest in nutrition began when she was in her teens and danced in a pre-professional ballet company.

There was a lot of talk among the dancers about diets and weight loss, but not much understanding about nutrition to maximize performance or the disordered eating that too often results from dieting.

Now, she is a resource for dancers and those who support them. Kristin owns a private practice where she offers nutrition counseling with a focus on performance nutrition. She incorporates the functional aspects of food in her approach to help artistic athletes of all levels.

She is regularly invited to speak on topics related to dancer health, including industry-specific podcasts DanceWell and Bendy Bodies. com Watch the Full Episode Here! Please note, comments must be approved before they are published.

View all results. Rethinking Dance Nutrition: The conversation starts by challenging traditional ideas of nutrition in the dance world.

Dance nutrition should be about nourishing the body and mind. The shift from weight-based discussions to a focus on well-being is a key change needed in the industry. Mindful Eating: Mindful eating is introduced as a critical practice for dancers. The process starts in the mind, focusing on the sensations and thoughts surrounding food.

Tips for becoming more aware of what you eat and how you eat are discussed. Importance of Bento Boxes: Bento boxes are highlighted as a practical solution for portion control. These versatile lunch boxes encourage balanced, nutritious meals.

The concept of introducing Bento boxes to children and fostering early nutritional awareness is emphasized. Dealing with Bloating: Bloating, a common issue among dancers, is addressed. Factors like gut bacteria, improper digestion, and food sensitivities can contribute to bloating.

This translates to g of protein for a pound dancer, which is the equivalent of eggs. Good sources of healthy proteins are found in both animal- and plant-based foods. Animal-based foods high in protein include fish, lean meats chicken, turkey , eggs, cheese, milk, and yogurt.

Plant-based foods high in protein include legumes, nuts and seeds, and plant-based protein powders. Fats are important, as they provide energy and vitamins that can only be absorbed with fat A, D, E, and K. This translates to g of fat daily for a pound dancer, which is the equivalent of tablespoons of olive oil.

Good sources of healthy fats include nuts and seeds, nut and seed butters, avocados, olive oil, fish, and lean meats chicken, turkey. Water is important, and dancers can lose up to 2 liters of water during rehearsals.

Dancers should make sure to drink at least 3 liters of water per day, and more on days when dancing. Iron, calcium, and vitamin D are common deficiencies in dancers, and extra attention should be paid to making sure dancers get enough.

Good sources of iron include shellfish clams, mussels, oysters , red or lean meat beef, chicken, turkey, pork , fish, beans, tofu, pumpkin seeds, nuts, and some enriched foods.

Some examples of this could include having fish with a fruit sauce, dark chocolate with raspberries, or tomatoes with broccoli. Good sources of calcium include dairy, nuts and seeds, beans and lentils, and some fortified foods. For vegan or lactose-intolerant dancers who need to obtain calcium in foods besides dairy, a calcium supplement might be necessary, but talking to a doctor first is a good idea.

Good sources of vitamin D include spending time outside in the sun with adequate sunscreen , fatty fish, egg yolks, and fortified foods. Dancers may get sore muscles often, and some foods can help! Bananas, tart cherry juice, cottage cheese, turmeric, salmon, and eggs can all help promote recovery, decrease soreness, and increase muscle building after exercise.

Good overall nutrition, and not just calorie intake, is essential for maximizing performance, recovering from training and performing, preventing or healing from injuries, and optimizing a healthy body composition. Food is fuel —eat what you need to be satisfied.

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. Vitamin B12 also functions in the process of metabolism, supporting the breakdown and utilization of nutrients from food for energy.

Since our bodies cannot produce vitamin B12, we must obtain it through our diet. Most importantly, it embodies the journey towards redefining this term: healthy.

Among the various nutrients, one that has garnered mixed reviews is salt. Many dancers fear salt. Why is salt a necessity? In its most basic form, table…. College is an exciting time that brings about a newfound level of independence and autonomy. But for many college-aged dancers, limited time and financial resources can make the idea of fueling for performance stressful especially is residing in a dorm for a summer dance intensive or a year-round pre-professional program.

Learning how to build a supportive eating routine is a tenet of The Healthy Dancer® — a key player in their physical, mental, and emotional well-being. 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.

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.