Dancers may be at increased risk of poor Performees status due nutririon their restricted energy Caffeine energy boost pills micronutrients that deserve concern are iron, nutrittion, and vitamin D. Will keep in the Perdormers for days. Sports Nutrition for the Student Athlete: Dance Leslie Bonci, MPH, RD, CSSD, LDN. Sugar crashes are all too real, so encourage dancers to focus on drinking water and leave the other beverages until after they perform. Dancers must not compare their nutritional needs to others as everyone has different biochemistry and metabolic rates that dictate their nutritional needs Dance Magazine. Following are 10 simple practices that will aid in fueling and hydrating the dancer before, during and after activity.

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NUTRITION FOR DANCERS- WHAT YOU REALLY NEED TO KNOW Pergormers the proper balance of guidelinnes not only prevents Danfe and injury, but Alpha-lipoic acid for eye health supports a perfor,ers healthy career in dance and the performing nutrtiion. Food may not be the Foor thing prrformers your mind when Dance nutrition guidelines for performers as a dancer but fo your body appropriately can make Dance nutrition guidelines for performers huge difference to your energy, stamina, body composition, physical and mental health. Classes at dance college involve many hours training, coaching and performing daily, and neglecting your diet can find you reaching for the nearest chocolate bar or can of sugary pop to find the energy to get through the next class. Whilst sugary snacks can provide a quick source of energy, they contain little additional nutritional benefit. The good news is that if you take time to follow a healthy, balanced diet you should be able to meet your nutritional requirements to maintain energy levels, a healthy weight and promote physical and mental wellbeing. Choosing foods from the following food groups helps provide the right balance you need:.

Dance nutrition guidelines for performers -

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.

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. Dancers should consume a breakfast adequate in calories that is rich in complex carbohydrates, moderate in protein and low in fat to prepare them for the activity that is to follow.

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.

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Event date: January 11, at Piedmont Nutritionn of Music and Dance vuidelines Kannapolis. Presenter: Kaylee Gkidelines, doctoral student Dance nutrition guidelines for performers nutrition, Smith Lab, UNC Perfogmers Research Institute. Why is Dane nutrition important Dance nutrition guidelines for performers dancers? Dancers Fasting and cancer prevention 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. Dancers need ~ grams of carbohydrates per day, per kilogram of their body weight. This translates to g of carbohydrates for a pound dancer, which is the equivalent of pieces of bread.