When one thinks of a dancer and all of the things they need to do to continue to improve their craft, many things come to mind – stretching, taking technique classes and practicing frequently are a few. But one thing that is not as obvious from the outside is nutrition. Improving nutrition can help dancers gain more endurance, strength and improve their overall health and dance performance.
The first thing to keep in mind is hydration. Dancers must always stay hydrated, and it can be difficult during an intense practice and performance schedule. However, the importance of fluid intake is not to be overlooked. According to Suzanne Martin’s Dance Magazine April 2003 article, “ Health and fitness for life,” “ a loss of as little as 2 percent of body fluid can imbalance a dancer’s brain chemistry to the point of creating mental confusion and loss of coordination and balance.” Martin suggests drinking an eight-ounce glass of water at the beginning of each day to help maintain hydration.
When it comes to diet, eating foods that maintain the dancer’s energy level are crucial. The Dance Today! June 2004 article, “Getting through the Day: A Dancer’s Guide to Eating on the Move,” recommends eating carbohydrates such as grains and pasta in addition to breakfast each day.
“I always recommend a sensible diet, including lots of carbohydrates and avoiding too much fat. Dancers don’t need different fuel from other people — they just need more of it because they use more energy,” former Royal Ballet dancer Deborah Bull states in the article.
Bally Total Fitness personal trainer and fitness director Matt Ledbetter also stresses the importance of carbohydrates in a dancer’s diet.
Ledbetter says that protein and fat are also important for keeping up energy.
The article states that dance nutritionists advise dancers to eat six small meals a day during performance season, including one two hours before performing and one right after performing. Suggested foods to keep one’s body fueled include protein shakes, sandwiches, bananas, and bagels.
Prepare pasta according to package directions. While pasta is boiling, pour enough oil into large skillet to make a thin film on bottom. Heat over medium-high heat. Add onions and stir until just soft. Add hot pepper flakes and toss. Add spinach and cook until slightly wilted (cook other vegetables until barely soft). Stir in beans or tuna and herbs. Toss until heated. Mix into drained pasta. Season, squeeze in a touch of lemon juice, and add cheese if desired. Makes 2-3 servings.
For an Asian variation, use a mixture of peanut and sesame oil. Instead of herbs, add a pinch of ginger. Sprinkle with sesame seeds instead of Parmesan cheese.