Good Nutrition for Dancers

The benefits of good nutrition are numerous, and even How can I sustain my energy longer?
more so for dancers. Constant training takes a toll
on muscles, joints and bones. Good eating habits can Combine protein with carbohydrate
improve the recovery from such strain, and even assist While carbohydrate is the primary fuel source for the
with lean muscle growth and soft tissue repair. Eating the body, protein stabilizes blood sugar levels and maintains
right foods can increase energy, focus and concentration. steady energy throughout the day. Carbohydrate is the
Finding the proper balance of nutrients not only pre- macronutrient that we most easily breakdown for im-
vents fatigue and injury, but also supports a long healthy mediate energy. It is therefore essential for dancers to
career in dance. consume enough carbohydrate foods to keep the body
fueled. However, eating carbohydrate (or “sugar”) on its
Before Class, Rehearsal and/or own causes an increase of sugar in the bloodstream (or
Performance blood sugar). This can give instant energy for a short
period of time but is then followed by an energy crash.
How can I increase my energy, concentration
Drastic spikes in blood sugar levels are strenuous on the
and focus?
body and can lead to disorders including hypoglycemia
and diabetes. Eating carbohydrate is tremendously
• Eat breakfast important for providing energy, but should be com-
• Combine protein and carbohydrate bined with protein and healthy fats for optimum
• Eat small meals throughout the day performance.

Eat breakfast Examples of carbohydrate rich foods:

Just like your mother said — it’s true. Breakfast is the • Bread products (bagels, crackers, toast, etc.)
meal that jump-starts your metabolism and gives you • Fruit
energy for the day. Though you may not feel hungry first • Pasta
thing in the morning, it is important to at least eat some- • Rice and other grains (quinoa, oats, barley)
thing small to stimulate the mind and body. Often it is a • Potato and starchy vegetables
case of habit that we do not feel inclined to eat breakfast. • Less healthy options (muffins, pancakes with syrup
By simply tempting the taste buds with a little something chocolate, candy, honey)
(fruit or toast), digestive juices will kick in and hunger
will awaken. Another way to stimulate digestive juices is By combining protein with carbohydrate, the rate at
to drink a glass of lemon water first thing in the morn- which blood sugar levels rise is slower than when eating
ing (pure filtered water with fresh squeezed lemon in it). carbohydrate alone. Similarly, the rate at which blood
Eating a small breakfast before morning dance class sugar levels fall will be slower. That is why eating a break-
will invigorate you and help you focus, setting you on fast with protein will last you longer than a breakfast
the right track for the day. without protein— you will not get hungry as quickly.

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 2 Good nutrition for dancers

It is not always easy to find breakfast foods that have building a strong energized body. Even foods touted as
protein. Some common choices include: healthy such as a bran muffins and orange juice contain
high amounts of sugar and/or fat and do not provide
• Eggs • Peanut butter dancers with the necessary nutrients for building lean
• Cheese • Yogurt muscle and staying mentally focused over a period of
• Milk • Soy beverage time. Choose meal type foods (“real food”) such as soup,
• Meat products (such as bacon or sausages) sandwiches, leftovers, sushi instead of “snacky” foods
for better nutrition and vitamin/mineral availability. Eat
Other less common protein foods for breakfast are: smaller amounts of these foods at one time to avoid the
• Tofu • Meat leftovers “too full” feeling, especially when having to dance within
• Nuts • Beans a short period of time. Try making homemade snacks
• Quinoa (a grain found in the bulk section at health with healthy foods including vegetable sticks, fresh fruit,
food stores, cooks up similarly to rice) nuts and seeds and homemade dips, such as hummus or
• Other nut butters such as almond or cashew butter a low fat yogurt dip.

Make sure you get some protein (even just a little bit)
(See breakfast combinations on the back page of this pam- with each snack or small meal. Cheese on a bagel, nuts
phlet.) with fruit, hummus with veggies and tuna on a cracker
are just a few ways to combine protein and carbohydrate.
How will protein improve my focus? The nutrients from carbohydrates and proteins com-
bined work as a team to help build lean muscle and
Along with its many functions in the body, protein keep energy levels sustained.
(broken down into amino acids) enters the brain and
stimulates it to produce neurotransmitters. Two of After Class, Rehearsal and/or
these neurotransmitters. dopamine and norepinephrine, Performance
promote alertness and activity. Protein awakens the brain
and guides and influences the building of nerve cells. It Post workout nutrition is the key to recovery for many, if
also makes enzymes, hormones and red blood cells and is not all, high performance sports, and dance is no
used to build structures throughout the body. exception. Eating the right foods at the right time can be
helpful in ways including:
How can I prevent fatigue?
• Muscle repair
Eat small meals throughout the day • Soreness prevention
One of the best ways to maintain energy is to provide the • Lean muscle growth
body with fuel throughout the day. There are two key • Ability to bounce back and rehearse the next day
ways to stay fueled:
How can I improve my recovery with

1. Plan ahead and have small meals or snacks between nutrition?

rehearsals and classes (ie. fruits, vegetables, cheese)

2. Include a small amount of protein in each meal/snack • Eat within 40 minutes after exercise
• Combine carbohydrate and protein at a 4-1 ratio
What is wrong with food on the go? • Hydrate
• Eat whole foods
Snacks that are most readily available on the run are
not necessarily the best choices for staying healthy and The body becomes depleted of essential nutrients and
 Good nutrition for dancers 3

stored energy after intense exercise and physical exertion. is consumed should be nutrient dense as well as easy to
Replacing these stores as quickly as possible is critical in digest. High glycemic whole foods that will allow for a
order to bounce back from the strain being put on the quick release of insulin are potatoes, rice and rice cakes/
body. crackers, fruit and fruit juices, bread products and pasta.
All of these combined with protein foods are ideal for
When is the best time to eat after dancing? helping muscles and tissues recover from intense exercise.

How can I prevent soreness, decrease

Eat within 40 minutes after exercise
inflammation and stay healthy?
Or as soon as possible. Sport nutrition research shows
that a window period exists within 30-40 minutes after
intense activity when the body is at its peak for absorp- Eat a variety of whole foods
tion. At this the time, glycogen stores (stores of energy in Whole foods generally grow in the earth or on a tree
muscles) need to be replaced and cells are ready for nu- and do not come packaged from the grocery store. They
trient uptake. Getting food into the body during the generally do not have added preservatives and chemical
window period will help prevent soreness, improve colourings or flavourings. Eating whole foods is impor-
the recovery of muscles and tendons and encourage tant not only because they have enzymes that are useful
the growth of lean muscle tissue. for digesting, but also because they are full of nutri-
ents, antioxidants and phytochemicals that help us stay
The quality of recovery is dependant on what foods are healthy and fight the strain and wear on our bodies.
eaten during this 40 minute window period.
Some of the top nutrients from whole foods that are es-
What should I eat to maximize my recovery?
sential for dancers to stay healthy, especially after extreme
training and performing, include:
Combine carbohydrate and protein in a ratio of 4-1
The ideal ratio for combining carbohydrate to protein • Essential fatty acids
during the window period is four parts carbohydrate • Antioxidants- Vitamins A, C, E
to one part protein. Carbohydrate (broken down into • Minerals such as calcium and magnesium
glucose) raises insulin levels and allows the transport of
protein into muscles and cells so they can repair dam- Essential fatty acids (EFAs) come from oils in foods such
age and increase muscle growth. Getting carbohydrate as fish, flax, avocado, nuts and seeds. They are essential
quickly into the bloodstream allows: because the body does not produce them. Some EFAs
have been proven to decrease inflammation. Foods
1. glycogen stores to be replaced — preventing fatigue containing the omega 3 fatty acids EPA and DHA such
and making energy available for future rehearsals as salmon and flaxseed have shown to be most effective
2. protein to enter the cells — for building lean muscle for this purpose. Eating a balanced diet with foods that
and repairing damaged cells contain omega 3 fatty acids or getting these EFAs from
a supplement (as a secondary option) will contribute to
High performance athletes go to great lengths to find the repair of joints and overworked muscles.
foods that raise glucose levels as quickly as possible.
Sport nutrition companies have engineered post workout Antioxidants are naturally occurring chemicals in foods
drinks and powders that aim to achieve this. Because the that prevent oxidation (food turning brown or going
body is so sensitive at this time, it makes sense that what rancid) and are important for dancers and athletes be-

Note: The material in this publication is intended only as educational information and is not meant to replace the knowledge and services of qualified medical professionals.
Furthermore, this publication does not replace the Occupational Health and Safety Regulation administered by the Workers’ Compensation Board of British Columbia. Employers and
workers should always refer to the Regulation for specific requirements that apply to their activities.
 4 Good nutrition for dancers

cause of their ability to rid the body of excess damaging Recipe for my personal sport drink:
by-products that circulate in the blood (known as free • 400-450 ml filtered water
radicals). Intense training increases the abundance of free • 50-100 ml Happy Planet Extreme Green drink
radicals in the body. By consuming foods high in vitamin • a pinch of Celtic sea salt
C, in particular, as well as vitamins A and E, you will • lemon juice from 1/4 of a lemon
have a better chance to ward off these free radicals and be Energy, antioxidants, electrolytes and fluid all in one!
better protected from getting sick and feeling too sore.
Breakfast ideas that combine protein and
carbohydrate:
Examples of foods high in antioxidants:
• Citrus fruits (lemons, oranges, grapefruit, etc)
• Brightly coloured fruits and vegetables (red peppers, Blueberry soy shake
tomatoes, squash, beets, carrots, blueberries, etc.) Blend:
1 cup frozen blueberries
How can I prevent muscle soreness?
1 cup soy beverage
1 banana
Hydrate 1 tsp. flaxseed oil (optional)
In addition to over training, the two major nutritional
factors that contribute to muscle soreness are lack of Egg (or tofu) scramble with toast
hydration and electrolyte imbalance. Our body fluids are Saute your favourite veggies (red pepper, zucchini, on-
like seawater in that they are primarily water and salt. We ions, mushrooms etc.). Set aside. Scramble eggs or tofu.
generally lose up to two litres of water each day in per- Add spices or fresh herbs as desired. Combine all in the
spiration and moisture loss from basic body functions. It pan and top with grated cheese. Eat with sprouted grain
is important to consume fluid throughout the day and toast.
not wait until you feel thirsty—a sign that it is too late!
Yogurt and fresh fruit
The amount of water needed varies between people. One Topped with nuts or seeds. Add ground flaxseeds for
way to calculate your approximate required fluid intake fibre and essential fatty acids.
for the day is to first know your body weight in kilo-
grams, and then match one ounce of water per kilogram Whole grain toast with:
of body weight. For example, if I weigh 64 kilograms, Almond butter and banana
I need on average 64 ounces of water in a regular day. Sliced turkey, chicken or cheese and tomato
That would be eight 8oz glasses of water. Tuna salad, in the toaster oven with cheese and a pickle

Along with consuming water throughout the day, a Leftovers

pinch of good quality Celtic sea salt can be added to As long as it has protein—chili, stir-fry, chicken, spana-
a full litre of water to stabilize electrolyte levels. This kopita, soup, Paella (rice pilaf ), it all works!
can be especially important in hot weather and during
SHAPE would like to thank Registered Nutritionist, Stacey
increased physical activity. It is at these times when you Horton, RHN, BFA, for her assistance in the preparation of this document.
need to drink more water— and the salt will help your Stacey is a professional dancer working in British Columbia. She presents
high-performance nutrition seminars and counsels individuals on smart
body to retain it. food choices for better health and illness prevention.

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