As for any athlete, proper nutrition should be integrated into a dancers’ daily routine. They should follow the basics of an anti-inflammatory diet just as anyone should. This means plenty of fruits and vegetables, fish, chicken and grass fed beef, eggs and limited grains. The rigorous training of a dancer and possible injury leads to inflammation in the body, and smart nutrition can correct this. Essential fatty acids in the source of high quality fish oils, flax, black currant seed oil or sesame oil are a must.
Antioxidants are also a must as oxidation is a byproduct of athletic training. During times of extensive preparation for a performance it would be wise to supplement to help with recovery. A few sources of antioxidants include, but are not limited to zinc, quercetin and other flavanols, vitamins A, C and E. Other nutrients to consider include calcium, vitamins D and C, magnesium, phosphorus, potassium, vitamin K and natural hormones. These nutrients support healthy bone formation, which can be a concern for dancers, especially young female dancers. For more information on bone health and dance nutrition visit IADMS: Resource Papers.
A general guideline for a dancers' daily routine for classes, rehearsals and performances should be this:
- Eat breakfast - This will provide you with energy to start your day as well as balancing your adrenal hormones after a night of fasting.
- Combine protein and carbohydrates - This helps a dancer to maintain energy and balance blood sugar. Avoid less healthy options such as muffins, candy and sugar and opt for whole grains, potatoes, oats and fruit.
- Eat small meals throughout the day - Doing this will ensure you maintain energy throughout the day. Plan ahead by packing small snacks to have between classes and rehearsals. Fruits, vegetables, nut butters and hummus are good choices.
If you would like specific nutritional advise based on your needs please contact me for a nutritional consultation.
Happy dancing!
