Nutritional challenges are the reality when navigating intense training schedules. Time constraints and financial limitations are the leading contributors, along with disordered eating— experiences that all dancers face, no matter their sex or gender identity.
For dancers assigned male at birth, however, various challenges, including limited access to compassionate care, exacerbate these struggles. This blog post uncovers the nutrition- and body image-related misinformation male dancers may face in their training while sharing the fundamentals of constructing a comprehensive plan to fuel performance.
Eating Disorders and Disordered Eating Among Male Dancers
Years of biases have led many to presume that disordered eating and eating disorders are largely “female issues.” As a result, such challenges often go unnoticed within populations other than cisgender females. We must recognize, however, that relative energy deficiency in sport (the consequences of low energy availability) remains prevalent among all dancers regardless of their sex and gender identity. Recognizing the signs of these struggles early can help to address them before they escalate.
Recognize the Signs
- Constantly thinking about food, calories, and body weight.
- Obsessive calorie counting or strict dietary rules (like *clean* eating).
- Anxiety or guilt associated with eating foods not deemed healthy or *clean.”
- Skipping meals or refusing to eat in public.
- Extreme dieting or sudden changes in diet, such as eliminating entire food groups.
- Binge eating is followed by feelings of shame or the use of compensatory behaviors like excessive exercise.
Negative Body Image Among Male Dancers
The same goes for body image disturbances like body dysmorphia and body dissatisfaction. Unfortunate body ideals that push thinness and extreme muscular physiques, along with suggestions to “tone up” and “lose weight,” lead dancers to partake in behaviors like dieting and over-exercising. For male dancers in particular, a gap in available resources continues to lay the groundwork for these eating and body image disturbances.
Recognize the Signs
- Constantly checking the mirror for perceived flaws.
- Frequent comparisons to other dancers or athletes.
- The belief that one’s body is never muscular or lean enough, regardless of actual physique.
- Engaging in strenuous workouts beyond normal training routines.
- Exercising despite injury or illness.
- Using exercise as a primary method to control weight or shape.
Understanding Energy Demands
Long hours of training, rehearsals, and performances, necessitate a higher caloric intake to meet energy needs. Balancing calorie intake with expenditure is essential to avoid fatigue and maintain peak performance. The International Association of Dance Medicine suggests roughly 50-55 calories per kilogram of body weight for males, however, this range can vary greatly.
Opting for more frequent, energy-dense, meals throughout the day is a great start with an additional snack (ie. granola bar) added 30-60 minutes before class. To replenish glycogen, repair muscles, and rehydrate after intense dancing, prioritize a recovery meal or snack in the 30-60 minutes following class. Here are a few additional articles to help:
Balanced Nutrition for Male Dancers
#1: The Building Blocks
Regarding nutrition, general guidelines remain consistent for all dancers. Carbs are the primary energy source for high-intensity activities like dancing. They fuel muscles and the brain, helping maintain stamina and focus. Whole grains, bread, pasta, rice, fruits, vegetables, legumes, and dairy are examples. Generally, carbohydrates should make up 55-65% of daily caloric intake, emphasizing complex carbs for sustained energy. Here’s an article to learn more about a dancer’s carbohydrate needs.
Protein is essential for muscle repair and tissue growth. Meats, fish, poultry, eggs, dairy, dairy-free alternatives, legumes, nuts, and seeds are great sources. Aim for a range of 12%–15% of calories, or 1.2-1.7 grams per kilogram body weight per day, depending on training intensity. Here’s an article to learn more about a dancer’s protein needs.
Fats are vital for hormone production, brain health, and energy. Avocados, nuts, seeds, olive oil, fatty fish, butter, and whole milk dairy are examples. Fats should comprise about 30% of daily caloric intake, emphasizing unsaturated fats to alleviate inflammation. Here’s an article to learn more about the role of fat in a dancer’s meal plan.
#2: Essential Vitamins and Minerals
Eating enough of a varied diet each day is the best tool for accessing a spectrum of vitamins and minerals that support performance and health. Calcium and Vitamin D are crucial for bone health, muscle function, and preventing stress fractures. Dairy products, leafy greens, fortified foods, and sunlight exposure for Vitamin D. Here’s an article that dives deeper into nutrition considerations for bone health.
Iron is important for oxygen transport and energy metabolism. Red meat, poultry, fish, legumes, and fortified cereals. Male dancers need around 8 mg of iron per day from a variety of sources. Here’s an article that dives deeper into the role of iron for dancers.
Antioxidants (Vitamins A, C, and E) protect against oxidative stress and support immune function. Fruits, vegetables, nuts, and seeds. Consume a colorful array of fruits and vegetables to ensure a good intake of antioxidants.
#3: Hydration
Hydration is crucial for maintaining performance, preventing cramps, and aiding recovery. Dehydration can lead to fatigue, decreased coordination, and increased injury risk. Remember to drink regularly with small and frequent sips being more productive than large gulps. For dancers prone to excessive sweating, especially during prolonged dancing, electrolyte-rich beverages like sports drinks and salty snacks can help to replace lost minerals. Here’s an article that dives deeper into the role of hydration for dancers.
Next steps: evaluate
A simple blood test can help to identify potential hormonal insufficiencies. For dancers assigned male at birth, low circulating levels of luteinizing hormone (LH), follicle-stimulating hormone (FSH), and testosterone can indicate the need for nutritional intervention alongside a registered dietitian nutritionist. A bone density scan can further evaluate the presence of low bone mass. However, normal labs do not always mean a dancer isn’t struggling in their relationship with food and body. A holistic approach considers all aspects of a dancer’s physical, emotional, and mental well-being— evaluating mealtime habits, limitations, supplement use, cross-training routines, and more.
