NUTRITION
for Dancers
Sample Dancer's Meal Plan
BREAKFAST
Oatmeal (with fruit & nuts)
Protein Shake or smoothie
SNACK
Spinach tuna salad
Banana
Gloria Leonard, Owner of Immortal Fitness
I believe dancers should maintain a diet similar to the one of any other professional
athlete. A balanced diet consisting of five to six meals spread throughout the day.
It is important to eat the appropriate foods and amounts that relate to your size
and lifestyle. If your spending extra energy on rehearsal days, you should be
increasing the amount of food you intake. With all the training that dancers do, they
require a greater number of daily calories than a more sedentary person. Simply
put, if your body doesn't have enough calories, you won't have the energy you need
to dance; even if all the vitamins and nutrients in your diet are in balance.
Balanced diet for a dancer
The following are the five main food groups in their respective daily proportions:
-
Fruits and vegetables (30%)
Carbohydrates: found in foods such as bread, pasta, potatoes, rice or corn (30%)
Proteins: found in meat, fish, poultry or eggs (20%)
Milk and dairy products: like cheese or yogurt (15%)
Fats and sugar: butter, oils, sauces and all type of candy (5%)
In order to maintain more stable levels of blood sugar, which helps to avoid a large
appetite and muscle weakness, the majority of nutritionists recommend fitting in
five or six meals during the day. Long fasting periods and weakness can be caused
by meals that are too far apart and lack the appropriate nutrients. Essentially, we
should be avoiding three large meals a day.
This means that you can have three main meals (breakfast, lunch and dinner) in a
moderate and balanced proportion in addition to two or three smaller snacks in
between.
Ideally, you should be eating at least every three to four
hours from the time you wake. This is even more important
if you will be training and rehearsing long hours, so remember to carry healthy small snacks with you. Water is a very
important part of a balanced diet and is extremely
important that dancers stay hydrated! Drinking 8 oz of
water with all meals and snacks is recommended.
K R E A T I V M N D Z . C O M 34
MAY/JUNE
2014
LUNCH
Turkey sandwich (whole wheat bread,
avocado, lettuce, & tomatoes)
Apple
SNACK
Celery & carrots
with 1 tablespoon peanut butter
DINNER
Grilled Chicken
2 cups vegetables
Brown rice
SNACK
Protein shake
QUICK TIPS FOR DANCERS
Purchase a travel cooler to
carry your meals and snacks in for
long rehearsal days.