Nutrition Information for a Dancer
Dancers put a lot of strain and stress on their bodies while they train and perform, so it is important that they follow a proper diet. Without eating the right foods and taking in enough liquids, dancers may be more injury-prone and may not be able to perform to the best of their ability.
Carbohydrates
Carbs should make up the bulk of a dancer's diet--55 to 60 percent of it--according to Dance Aotearoa New Zealand. Carbohydrates are essential because they provide dancers with the energy to make it through rehearsals and performances. Examples of good, complex carbs include enriched pastas, whole grain breads, cereal, and oatmeal. Try to mainly eat complex carbs, which will provide you with the most energy over a longer period of time as opposed to simple carbs, such as sugar and sweets.
Proteins
Dance Aotearoa New Zealand estimates that protein should make up 15 to 20 percent of your diet as a dancer. Try to eat lean protein, such as skinless chicken breasts, fish, nuts and nut butters, chickpeas, and tofu. If you don't like to eat meat, look for foods that are enriched with protein such as certain pastas and drinks.
Fats
Fifteen to 20 percent of a dancer's diet should be healthy fats, such as cheese and olive oil, and saturated fats should make up less than 10 percent of this amount. The best way to check how much saturated and unsaturated fat is in food is to look at the nutrition label. As a dancer, you can't opt for a fat free diet--fats are necessary to help you perform at your best, and in moderation they will not affect your weight.
Hydration and Water
Dehydration is a serious consequence if dancers do not stay properly hydrated during rehearsal. If you will be dancing less than an hour, water is the best way to hydrate yourself, but if you will be dancing for an hour or more, drink electrolyte-replenishing fluids such as Gatorade or Vitamin Water.
Outside of performances and rehearsals, try to drink at least eight 8-oz. glasses of water per day.
Heavy Training
While preparing for a show or audition, the training and rehearsal schedule of a dancer can become quite hectic and demanding. In order to ensure your body can hold up to your strenuous workouts, you will need to increase the amount of fluids you drink, especially water, and increase the amount of carbs you take in to 65 percent.
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