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Dance nutrition
1. Nutrition Fact Sheet
Fueling the Dancer
by the International Association for Dance Medicine and Science
www.DanceMedicine.org
T o perform at their best, dancers need to be well fueled
for classes, rehearsals, and performances. This paper
will present a strategy for obtaining the energy needed for
During long rehearsals it is also important to ingest
some carbohydrate to maintain circulating levels of glu-
cose to prevent fatigue. A good way to ingest this carbo-
dance training and the right balance of carbohydrate, fat, hydrate is in solution such as sports drinks that are
protein, micronutrients, and fluids. specially formulated to contain the right amount of carbo-
One important challenge facing many dancers is not hydrate (6-8% glucose) to empty from the stomach
ingesting sufficient quantities of food to meet the energy quickly. Ingesting carbohydrate in a solution provides the
demands of dance. The first step in planning a high per- added benefit of fluid replacement.
formance diet is to be sure that the dancer is obtaining After a period of dancing, the muscles require an ade-
adequate caloric intake. The easiest rough estimate of quate supply of carbohydrate to replenish the muscle
how many calories a dancer requires during heavy training glycogen stores. Because the fastest rate of glycogen re-
is 45-50 calories per kilogram of body weight for females synthesis occurs in the 2 hours following exercise, it is
and 50-55 calories per kilogram of body weight for males. important to ingest carbohydrate as soon as possible after
For a more accurate assessment, dancers should consult a a long or strenuous exercise period to refill muscle stores
dietitian. and be ready for the next activity.
A low caloric intake will not only compromise energy
Fat
availability, it can also lead to an under-ingestion of many
micronutrients that could affect performance, growth and Fat from the diet provides structure for all cell mem-
health. After calculating the number of calories needed, branes, comprises the insulating layer around nerves,
the next step is to estimate the necessary amount of carbo- forms the base of many hormones, is needed for the
hydrate, fat, and protein, the building blocks of the diets. absorption of fat soluble vitamins, and is an important fuel
for muscles. The estimated grams of fat in the diet are
Carbohydrate
about 1.2 gm per kilogram of body weight. Because in-
A dancer’s diet should be composed of about 55-60% car- gestion of high amounts of saturated fats is associated
bohydrate, 12-15% protein, and 20-30% fat. During with chronic disease, the recommended amount of satu-
heavy training and rehearsals the amount of carbohydrate rated fat in the diet should be less than 10%.
should be increased to about 65%. The reason is that car- Muscle and adipose (fat) tissue store fat in the form of
bohydrate in the major energy source in muscles. Ingested triglycerides. During exercise, triglycerides are broken
carbohydrate is broken down into simple sugars (glucose) down into fatty acids which are metabolized to produce
in the digestive tract then stored in muscle in the form of energy for muscle contraction. Fatty acids are used as an
glycogen, the primary fuel for energy production. Danc- energy source in the muscle for endurance activities such
ers who do not ingest sufficient carbohydrate in their diet as during a long rehearsal where the body is continuously
will compromise their ability to train because of low exercising for over 20 minutes at a time. A diet too low in
muscle glycogen levels. They may feel more fatigued fat can have serious health consequences and ultimately
during classes and rehearsals. can impair performance.
To achieve a high carbohydrate diet, food choices
Protein
should be complex carbohydrate (bagels, cereal, bread,
english muffins, pasta, rice) rather than simple sugars, Adequate protein ingestion is essential for all athletes who
because complex carbohydrate has many micronutrients are training. For those athletes who are not building mus-
associated with it (nutrient dense) while simple sugars are cle, protein is needed to repair the breakdown of muscle
nutrient poor. The estimated carbohydrate need is 6-10 fibers that are stressed by constant use. Protein is also
grams of carbohydrate per kilogram of body weight. used as an auxiliary fuel, and it is important for synthe-
In addition to meals, other times when carbohydrate sizing the many enzymes necessary for metabolism. The
ingestion is important are before, during, and after class, estimated protein need is 1.4-1.6 grams of protein per
rehearsal, or performance. About 1-2 hours prior to these kilogram of body weight. For non-vegetarians, chicken or
activities, a small carbohydrate snack should be con- turkey without the skin are excellent low fat protein
sumed. This will increase glucose levels in the circulation sources. For vegetarians, tofu, seitan (wheat gluten), and
and “top-off” muscle glycogen stores. A carbohydrate mixtures of beans and rice are good protein choices. Pro-
snack, such as a bagel or commercially available “energy” tein powders are not necessary, even for male dancers, if
bars, can provide the added boost needed for optimal they are following the recommendations above. If a pro-
performance. tein supplement is warranted, the best choice is milk pow-