Nutrition

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.

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.

30+ habits of The Healthy Dancer®

Becoming The Healthy Dancer® means challenging ideals— those dictating how dancers should and shouldn’t look, how much dancers should and shouldn’t train, what dancers should and shouldn’t eat, and how much dancers should and shouldn’t eat. Most importantly, it embodies the journey towards redefining this term: healthy. What are some characteristics of *healthy* dancers? In this blog post, we’re listing the most common among dancers who are actively supporting sustainable careers.

Salt for dancers: how much is too much?

Among the various nutrients, one that has garnered mixed reviews is salt. Many dancers fear salt. It’s not uncommon for dancers to go as far as restricting their salt intake altogether, fearing it will cause bloat and water retention. However, salt is an incredibly important mineral for a dancer’s body, and understanding its role can […]

How To Eat Healthy In College

College is an exciting time that brings about a newfound level of independence and autonomy. But for many college-aged dancers, limited time and financial resources can make the idea of fueling for performance stressful especially is residing in a dorm for a summer dance intensive or a year-round pre-professional program.

Food Variety- why dancers need more of it

Learning how to build a supportive eating routine is a tenet of The Healthy Dancer® — a key player in their physical, mental, and emotional well-being. In my work as a dietitian for dancers, we prioritize balanced meals to ensure adequate fueling patterns. Alongside this is aiming for a variety of foods. But what does […]

Performing again… even in motherhood

I did a thing… and it wasn’t something I expected to do… ever again. Nearly 15 years ago, I said goodbye to stage life. At the time, I was struggling with disordered eating and feeling stuck in my identity as a dancer. Dancing had always been a MAJOR part of my life, but a newfound […]

The Importance of Iron for Dancers

Iron is a notable mineral relied upon by athletes for performance success— so much so that the International Olympic Committee recommends iron screenings during health evaluations. Despite a dancer’s needs being comparable to those of athletes, iron remains overlooked. In a study of female ballet dancers, more than half were reported to be iron deficient. In this blog post, we will explore the paramount importance of iron for dancers and how it contributes to their overall performance and well-being.