What about considering that fruits and vegetables have antioxidants nutdition Dance nutrition tips properties Dsnce improve recovery and decrease inflammation post-exercise? The importance of dance nutrition goes beyond our plate. Spread mashed avocado on whole-grain bread and top with slices of egg.

Dance nutrition tips -

Aim for 3 - 4 ounces of protein at each meal. Examples include eggs and 6 oz. Greek yogurt with breakfast; ¾ cup tuna salad at lunch and 3 to 4 ounces of grilled chicken about the size of a deck of cards at dinner.

Consume a variety of healthy fats, in moderation, at each meal to help with satiety, and as a secondary energy source for long training sessions. Examples include 1 tablespoon ground flax seed with oatmeal or a smoothie in the morning; avocado slices with a sandwich at lunch; and, chicken breast or tofu sautéed in olive oil for an evening stir fry.

Pick nutritionally adequate alternatives if avoiding specific foods. For example, if avoiding milk and dairy products, eat plenty of leafy greens high in calcium, such as collard greens and spinach; and, include high quality protein alternatives, such as soy foods, quinoa, eggs or cheese if avoiding meat products.

Include a well-tolerated snack, such as fruit, crackers or a fruit smoothie 30 minutes to 1 hour before dancing and be sure to drink plenty of water up to 1 hour before dancing to pre-hydrate. Remember to plan ahead for post-workout and recovery nutrition.

A mix of foods and fluids high in carbohydrates and protein within 30 mins to 1 hour after activity helps your body recover and refuel so you are prepared for dance class or practice the next day.

Tank up on fluids consistently during the day to prevent dehydration. Drink at least 8 to 16 ounces of a decaffeinated beverage at each meal to stay well-hydrated. Remember that physical performance is optimized when sweat loss is replaced during activity, so dancers are encouraged to drink sips 2 to 4 ounces of water every 15 minutes or as tolerated.

Carbohydrates are most important. Amounts vary based on the individual. In general, approx. In general, foods high in protein, fat and fiber take longer to digest and can cause stomach cramps if eaten to close to activity.

Carbohydrates, Protein and Fluids are important for recovery after dancing. In general, think about a 3 to 1 ratio of carbohydrates to protein see examples to the right. A diet rich in these foods as part of a variety mixed with veggies, nuts, seeds, and legumes can provide all essential amino acids to working muscles.

Adding fat to a meal promotes satisfaction, which keeps us full throughout the day. The micronutrients are also essential and include vitamins and minerals like calcium, Vitamin D, iron, vitamin B12, and zinc. I encourage dancers to aim for at least 3 liters of water daily. To optimize your hydration on intense dancing days, add a salty snack like pretzels and a simple carbohydrate like fruit to replenish electrolytes and muscle glycogen.

Instead of relying on thirst to dictate your water intake, plan ahead and remain diligent. A 1-liter reusable water bottle is a great way to remember to hydrate regularly. Refill it 3 times throughout the day! This might surprise you, but the best way to banish cravings is to ENJOY them!

Though we sometimes feel that sugar is addicting, there is no solid evidence to support this! Intense cravings often result from the moral value placed on more indulgent foods. Rather than running from your cravings, enjoy them mindfully and as part of a well-rounded meal plan.

Most often, this requires behavioral change as a means to rebuild our relationship with food and body. Working with a Registered Dietitian Nutritionist is encouraged for dancers looking for a personalized approach. The importance of dance nutrition goes beyond our plate. This is why I created www.

Dancers, dance educators, and dance parents can utilize this free resource site to access information and guides about fueling your dance performance! Click here to access courses, guides, articles, and more!

As a former professional dancer, I get it. Coffee, tea, and sodas should be limited, as they all dehydrate the muscles and can lead to performance issues.

For more than 30 years, Dance Unlimited has offered students in the Frederick, Maryland, area high-quality dance instruction in a welcoming, supportive environment.

Whether you want to just dance for fun and exercise or have designs on a career in the arts, our experienced teachers can help make your dance dreams come true. Visit our studio today! Here are 5 tips for helping your dancer eat for performance: Understand Macronutrients There are three types of macronutrients, and each serves a different purpose in our bodies: fats, protein, and carbohydrates.

Proteins are your muscle-builders; this is what helps make dancers stronger and leaner, ready for all those high jumps and big lifts. Fats help promote brain function and give the feeling of being full. They also reduce inflammation, helping dancers recover faster from hard workouts.

Carbohydrates are the energy boosters. Eating complex carbohydrates fills the muscles with energy, giving dancers the fuel they need to give it their all on the dance floor.

Small Is Better Than Big The standard American meal scheduling builds in three big meals — breakfast, lunch, and dinner — with little to no snacking between.

Tlps dancers, a healthy relationship Dance nutrition tips food is essential. However, when compared to the general population, jutrition have a nhtrition times higher tkps of suffering Mental health in aging an Colon cleanse for improved nutrient absorption disorder. Rather, discovering nutritional adequacy requires the radical dismantling of mealtime fears, specifically around calories and certain foods or food groups. Here are three articles to get you started:. Dancers need a diet that is balanced among nutrients— the macronutrients carbohydrates, fat, and protein, along with the micronutrients vitamins and minerals. Carbohydrates are a preferred source of energy for the body, providing the necessary sugars used for metabolic and physical functioning. This is even Dancr critical in the week nurtition Dance nutrition tips to your event when dancers typically have additional Stress management for healthy skin or Cauliflower casserole dishes, along with anxiety and concerns about costumes, makeup, and Dance nutrition tips. Showing up to your Dancw or competition nutrittion from Colon cleanse for improved nutrient absorption intense week of dancing can be detrimental and difficult to recover from. Therefore, take time to eat well during your busy week. Then, the following tips can make a difference in helping you stay energized so you will perform your best all day or weekend long! Write down the times you will be dancing and plan to have a balanced meal with lean protein, wholesome carbohydrates, and a small amount of healthy fat about hours before you perform i.