For dancers, the benefits of a macronutrient mix are vast— I refer to this as a dancer’s fuel mix or a combination of carbohydrates, protein, and fat to support all facets of metabolic functioning. Protein is a necessity for muscle and tissue building while fat supports hormonal balance. But where do carbohydrates stand?
It’s important for dancers to maintain a balanced diet that includes an adequate amount of carbohydrates, along with proteins and fats, to support their energy needs and overall performance. In this blog post, we’ll explore why carbohydrates are essential and how they can be best incorporated into a dancer’s meal plan.
Low Carb Diets for Dancers: The Risks
Some dancers might restrict carbohydrates in response to misinformation surrounding goals to achieve an “ideal” (often lower) body weight. Others might choose to restrict carbohydrates in hopes of abiding by “clean” eating lifestyles, reducing inflammation, and supporting “health” goals. A fear of sugar is often to blame, with disinformation leaving dancers confused about ingredients and “fun” foods.
But eating too few carbs throughout your day will do just the opposite— increase the breakdown of bone while decreasing the body’s ability to form new bone. In addition to this is an overall decrease in iron availability (exacerbating fatigue) and an increase in inflammation. Low-carb diets can pose additional challenges for dancers, including:
- Fatigue and reduced endurance make it difficult to keep up with the physical demands of dance.
- Delayed muscle repair increases the risk of injury for dancers.
- Brain fog is due to the brain’s reliance on glucose.
- Limited the intake of other essential nutrients from carb-rich foods like fiber and B vitamins.
Though mainstream media suggests otherwise, the scientific community agrees that carbohydrates offer a unique tool for a dancer’s body— they’re a preferred fuel source for your working muscles.
Carbs for dancers: what’s recommended?
Carbohydrates should make up at least 55-60% of a dancer’s diet with up to 65% for more intense training schedules. Despite the common “good” carb versus “bad” carb debate, avoiding any food for the sole reason of nutrition is not the best choice when aiming for supportive mealtime habits. Let’s discuss 5 reasons why carbohydrates are a necessity on your plate.
#1: Carbs Replenish Muscle Glycogen
When the carbohydrates from your meal are digested, they’re broken down into simple sugars, the main being glucose. Glucose is either (1) used immediately to fuel muscle activity or (2) stored in your liver and muscles as glycogen. Liver glycogen is the primary fuel source for your brain and red blood cells. Muscle glycogen is the primary fuel source for intense activity (like dancing). Your body can access and deplete muscle glycogen quickly (within just 90 minutes!). Therefore, we need to consistently replenish our muscle glycogen throughout the day. This is where your meals and snacks come in handy!
#2: They’re Rich in Fiber
Fiber refers to the complex carbohydrates found in most plant foods. Fiber slows digestion, resulting in a slow and steady release of the simple sugars mentioned earlier. This translates into steady energy levels for longer periods. Fiber also resists digestion, allowing it to be used as food for the nourishment of our gut bacteria.
#3: “Complex” Carbs Supply Longlasting Energy
As mentioned above, complex carbs found in whole-form plant foods like whole grains, nuts, seeds, beans, and legumes, come naturally packaged with a fibrous exterior. Fiber slows the digestive breakdown of carbohydrates, resulting in a steadier release of glucose. This prevents sudden spikes in energy and rather, promotes a longer-lasting level of energy. To boost the power of your daily meals, try these recipe swaps high in complex carbs:
- Add bean-based pasta to your dinner.
- Create a DIY grain bowl using a high-fiber grain like barley, farro, or quinoa
- Use sprouted grain bread for your next sandwich
- Choose fruits with edible peels, like apples and berries
#4: “Simple” Carbs Give An Energy Boost
Since muscle glycogen depletes quickly, dancers may need access to an additional burst of energy mid-to-late rehearsal. Simple carbs lack fiber and therefore, digest quickly. As a result, a quicker dose of energy is provided to your working muscles. Simple carbs are found in fruit (those without an edible peel like melon), sweets, and juices.
#5: Support a Working Metabolism
Grain-based carbohydrates (specifically when made with whole grains) are incredible sources of many B vitamins, including thiamine (B1), niacin (B3), and folate (B9). Each holds a role in energy production and cellular metabolism. Gluten-free and carb-free diets risk low intakes of these essential nutrients because of the omittance of grains, pasta, cereal, and bread.
Now that you know why carbohydrates benefit a dancer, it’s time to separate the fear from carbs and instead, add them to your daily meal plans. Consulting with a registered dietitian nutritionist who understands the unique requirements of dancers can help to do just this.
