Popular Posts

Plant-Based Diets- An ultimate guide for dancers

A well-planned vegan and/or vegetarian diet can provide health benefits at any life stage. The same holds true for athletes and dancers. With a well-planned menu, dancers can access all essential nutrients through the inclusion of various vegetables, fruits, whole grains, legumes, soy products, nuts, and seeds. However, omitting animal products like meat, seafood, eggs, and dairy does raise concerns of nutrient availability. This blog post will offer a guide to plant-based nutrition tailored for dancers.

Cultivate A Healthy Summer Intensive

Summer intensives offer an incredible opportunity for dancers. Food is the body’s fuel. Without enough fuel, a dancer risks low energy, inability to concentrate, injury, and burnout.

Food and Mood: Considerations for Dancers

Food provides the nutrients and energy our bodies need to function, but its influence extends beyond mere sustenance. Increasingly, research highlights the profound connection between what we eat and our mood— an interplay of nutrients, brain chemicals, and lifestyle factors that together support a functioning mindset. This article uncovers how our food choices impact our moods and strategies dancers can implement to enhance the connection.

A Dancer’s Diet: Probiotics

Probiotics are the “good” guys, specifically bacteria and/or yeast, that work to keep the peace among this population microorganisms. Promising research supports the benefits of probiotics, specifically in regards to digestive health, immunity, and even mental health. This post explores the myriad benefits of your microbiome, including a closer look at probiotics and why dancers should consider them as part of their nutrition plan.

Sugar In A Dancer’s Diet

High-sugar foods are a focal point of concern for dancers. However, fearing and attempting to eliminate sugar from your diet can be misleading and detrimental to performance. In this article, we’ll explore why dancers should not fear sugar, dismantling the myths and regaining the ability to eat (even high-sugar foods) in a guilt-free and supportive way.

Nutrition for Dancers

For dancers, there are five fundamental values to consider when building your fuel plan. Nutritional Adequacy (Are you eating enough?), Macronutrient Balance, Mealtime Consistency, Food Variety, and Food Flexibility. A dancer’s diet should consist of at least 55–60% carbohydrate, 12–15% protein and 30% fat. Carbohydrate is the major energy source for an active dancer. Honoring cravings and prioritizing a dancer’s relationship with food is essential.

Healthy Weight Gain for Dancers

When is weight gain necessary for a stronger and injury-free performance? This will depend on your unique situation— dance schedule, weight history, nutrition history, and injury status, to name a few. It can be challenging to come to terms with the need for weight gain, especially if you’ve struggled with a fear of weight gain or a disordered relationship with food. As a starting point, let’s discuss the key reason for needing to gain weight.

The Importance of Sleep for Dancers

An insufficient night of sleep can have a detrimental impact on a dancer’s well-being. Amidst the whirlwind of rehearsals, performances, and rigorous training, sleepless nights become the norm for dancers. A dancer who is actively training and performing should aim for more than 8 hours to optimize recovery.

A Dancer’s Guide to Caffeine

Is caffeine an ally or adversary for dancers? While some believe caffeine offers benefits like increased focus, its effects vary from dancer to dancer. Understanding the nuances of caffeine consumption is important not just for performance, but also, for safety. In this blog post, we’ll delve into what dancers need to consider regarding the effect of caffeine on their performance.

How Many Calories Does A Dancer Need?

Are you eating enough as a dancer? There are many signs to help answer this question. Calories are a widely confusing and sometimes misguided topic, and this article will clarify everything you need to know about dancers and eating enough as a dancer.

Alcohol On Dance Performance

For dancers of the legal age to drink, understanding the effects of alcohol on performance is crucial not only to maintain your performance but to ensure your safety. In this blog post, we’ll explore what every dancer should know about how alcohol can impact their performance, including how to identify your limits safely.

What Is A Healthy Diet For Ballet Dancers?

A ballerina diet focuses consistency and balance. Ballet dancers need to optimize their food choices to support their energy to dance. As a result, a varied and non-restrictive diet is key. Add foods like colorful fruits and veggies, whole grains, eggs, potatoes, blueberries, to name a few.

Pantry Staples for Dancers

For dancers, the benefits of a well-stocked pantry are vast. It eases meal prep when long hours in the studio often mean less time in the kitchen. It helps with eating on a budget and offers a simple solution to boosting the nutrient density of your meals. So what pantry staples should every dancer stock? This blog post will uncover essential pantry staples for dancers to ensure a balanced and nourishing meal plan. The best part? Each is shelf-stable, making it a budget-friendly and convenient addition to meals or snacks.

Here’s why “Eat in Moderation” is the worst advice ever

When you’re placing any limit (even that “in moderation” limit) upon yourself and food, you’re setting yourself up to want more. Yes, it can be scary to attempt a lifestyle without any limits over your food choices. But eventually, you’ll learn how to identify what feels good and what doesn’t. You’ll discover what “enough” really is for you and what it means to feel satisfied.

Is Fast Food Off-Limits for Dancers?

The controversy about fast food isn’t new for dancers. We’ve heard about the “dangers” of the Western diet— one that is often described as being high in fast and processed food. But for many dancers, whether on tour, traveling for auditions, or moving through competition season, fast food becomes an easily accessible source of nourishment.

How to compliment a dancer

Complimenting a dancer on their body’s weight, shape, or size not only reinforces harmful stereotypes but also, reduces a dancer’s worth to their weight. This undermines the years of training and hard work invested. In this blog post, we delve into why it is crucial to refrain from complimenting a dancer on their weight.

Dancing After Surgery

For dancers, injuries are an unfortunate reality. More than 80% of dancers experience at least one injury during their career— a daunting statistic. Whether it’s a minor strain or a major fracture, dancing after an injury requires careful consideration and planning— a proactive and mindful approach to ensure your safe return to the studio. In this blog post, we’ll explore the key factors dancers should consider when dancing after an injury and surgery.

Battling Cold & Flu Season

For dancers, battling the common cold mean looking at both your plate and your lifestyle. Colder temperatures may promote the transmission of viruses and indirectly increase your risk of getting sick. Increasing your intake of foods high in Vitamin C can help support your immune system, but that’s not all. In this blog post, we’ll uncover critical steps to take to reduce your risk of getting sick this performance season.

15+ Oatmeal Recipes and Nutrition Boosters

Whether enjoyed plain or enhanced with toppings, oatmeal is a nutritious cornerstone in the dancer’s diet. As a complex carbohydrate, oatmeal offers sustained energy release, crucial for fueling intensive rehearsals and performances while helping to maintain stable blood sugar levels. Its high fiber content aids in digestive health, promoting a feeling of fullness. In this blog post, enjoy over 25 recipe and ingredient boosters for your oatmeal.

The Importance of Vitamin B12 for Dancers

Vitamin B12 plays an active role in many bodily functions— from your blood health and nerve functioning, to your growth and genetic makeup. Vitamin B12 also functions in the process of metabolism, supporting the breakdown and utilization of nutrients from food for energy. Since our bodies cannot produce vitamin B12, we must obtain it through our diet. In this blog post, we’ll explore why this vitamin is crucial for dancers, how to ensure an adequate intake and provide some delicious recipes to incorporate into your meal plan even if you’re a plant-based dancer.