Nutrition for Dancers

How to eat like a dancer.

Everyone dances at their own pace. For some, dancing can be relaxing and moderate exercise. For others, it can be rigorous and demanding. It helps to have a constant source of high performance fuel for optimal dance performance. The correct nutrition will help. Here are some nutritional suggestions to support good dancing.

Balancing Your Diet

Healthy dance nutrition should include a balance of healthy fats, proteins and carbohydrates. Some examples are: Nuts, dairy, beef, fish, chicken, and plenty of fruit and vegetables. Be sure to drink enough water. This will bolster your energy levels and keep you from being hungry.

Monounsaturated Fats:

Consuming monounsaturated fats is vital for optimal health and dance performance, as it assists in the transfer of nutrients throughout your body, and protects you from cardiovascular disease. These serve as great energy reserves, and stop the storage of bad fats.  Examples are: Avocados, coconut oil, nuts, olives and olive oil.

Proteins:

Getting enough protein is vital to promote muscle growth and repair as you dance and after. Protein also provides your body with a slow-release type of long-term energy, and can make you feel more satiated.  Be sure to eat cheese, yoghurt, meat and fish. If you’re a vegan or don’t like dairy, get your protein from legumes such as lentils.

Carbohydrates:

These are ideal if you’re low on energy, as they provide a form of rapid burning fuel. Consuming whole grains can provide sustained energy. You could derive carbohydrates from low GI (Glycemic Index) foods such as brown rice, which is low in calories. Other sources of carbohydrates include fruits and vegetables.

Fruits:

Fruit is ideal for a rapid energy boost. It is also a great source of antioxidants. Bananas, cherries, oranges and peaches are high in energy and serves as an ideal snack before a dance session.

Vegetables:

If you’ve ever experienced muscle cramps prior to, or during a dance session, try to increase your intake of vegetables, as these contain potassium, which helps ease muscle cramps. They also contain folic acid and iron which keeps you healthy. Try to incorporate a hefty portion of vegetables such as green peas and broccoli. These have fiber to help digestion and have a low impact on blood glucose levels. Gem squash, carrots and beets are also great energy boosters.

Now that you know what to eat, why not book your dance session with us and get started.