Nutrition for the Dancer Athlete
Dancing is a physically strenuous activity that requires high energy levels and stamina. Do you find yourself unable to make it through dance practice without feeling utterly exhausted? Try changing what you eat and drink! Whether you dance casually once a week or you have a competition or performance coming up, fuel your dancing with these nutritional tips.
Stay Hydrated
Before you even stop to think about what you should be eating, make sure you’re drinking enough water. Aim to drink at least eight cups of water a day – and even more while training actively. Bring a refillable water bottle to your dance classes and drink from it often. Sports drinks are also effective for replenishing the vital electrolytes you lose when you sweat.
Eat Healthy Carbohydrates before Dance Class
Ignore the fad diets out there claiming you should cut out carbs. Healthy complex carbohydrates give you the long-lasting energy you need to make it through extra dance practices. Portable options you can eat on your way to class include:
Low-fat granola
Oatmeal bars
Dried fruit
Smoothies
Eat a Combination of Protein and Carbs after Dance Class
To maintain your glycogen stores and ensure you have access to quick bursts of energy, eat a protein-and-carb-rich meal within one hour of dancing or working out. Here are some ideas:
Tuna fish or avocado slices and whole-wheat crackers
Peanut butter and jelly on whole-wheat bread or rice cakes
Cottage cheese or Greek yogurt and fresh fruit
Black beans and grilled vegetables
Sprinkle Chia Seeds* on Everything
*These tiny, dark seeds contain protein and heart-healthy alpha-linolenic acids (a type of plant-based omega-3 fatty acid) to reduce inflammation and protect your cardiovascular system. These are benefits dancers can definitely get behind! Chia seeds also contain calcium and phosphorus, two components of strong bones that can help prevent stress fractures. Stir chia seeds into smoothies, cottage cheese or yogurt, and sprinkle them on tuna fish, salads or grilled vegetables. It’s also easy to make chia seed pudding. Simply combine three tablespoons of seeds and one cup of almond or coconut milk and allow it to refrigerate overnight. Eat chia seeds whenever you can to enjoy their amazing health benefits!
Avoid Empty Calories
When you’re exhausted after dance class, it’s tempting to reach for a candy bar or soda. The sugar rush gives you energy for a little while, but then you crash.
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