RESOURCE FOR DANCERS AND TEACHERS
Nutrition Resource Paper
JASMINE CHALLIS RD, AND ADRIENNE STEVENS EDD, WITH THE IADMS DANCE EDUCATORS’
COMMITTEE, 2016, AND UPDATED IN 2019
CONTENTS:
1. INTRODUCTION
2. FOOD AND DIETARY RECOMMENDATIONS
3. FLUID, HYDRATION, AND SWEAT
4. RECOMMENDED READING
5. REFERENCES
6. AUTHORS
2
1. INTRODUCTION
To perform at their best, dancers need to be adequately fueled for the activities in which
they participate regularly: classes, rehearsals, and performances/competitions. This paper
will present concise and practical strategies regarding the types and amounts of food that
are needed to sustain health across the variety of activities dancers participate in,
specifically addressing a balance of nutrients: carbohydrates, fats, proteins,
micronutrients and fluids. In addition, it will stress the practical assessment of food in
context to the amount of energy exerted in relation to rest and recovery rather than
focusing on calories alone. With this in mind, we propose that dancers develop greater
self-awareness of these important components when considering food choices and
timing: amount of time spent dancing, intensity, type of dance activity, individual
metabolic variation, access to food and cooking, and personal goals.
Adequate nutrition is intricately tied to every aspect of physiology and health. To that
point, weight management is often on many dancers’ minds and can end up dominating
thinking in an unhelpful way. Being clinically underweight or overweight can trigger
emotional issues or bone, hormonal, and metabolic abnormalities that can last a lifetime.
1
In contrast, in addressing this approach, this paper stresses the importance of health and
fitness recognizing how nutrition fits into dancers’ lives. Because each dancer is different,
individualized approaches to diet, goals, and dance aesthetic must be taken into
consideration.
GETTING THE FACTS
As a population, dancers often obtain eating and dietary advice from various sources that
are not always credible, and instead take recommendations made by celebrities, the
media, and from word of mouth. Often, nutritional advice by qualified healthcare
professionals is not sought out.
2
Wherever possible, food and eating recommendations
should be obtained from credible sources based on current medical and scientific data
and this information should be evaluated by the dancer. Dietitians (or notably, Sports
Dietitians) are the most specifically qualified experts in this field. Diets that promote rapid
3
weight loss and typically exclude major food groups or require the addition of herbs and
supplements, are likely to impair performance, are not sustainable, can be harmful to
health, and should not be followed. In addition, self-proclaimed experts who advertise
commercial products hyped to produce large and rapid gains in muscle mass, stimulate
metabolism, or provide energy, should be considered with skepticism.
Some of the characteristics that define dance training include the ability to apply
intelligence, discipline, self-discovery, and focus. In striving for excellence however,
dancers often take an ‘all or nothing’ approach, thinking that if rules are obeyed to the
letter they will be better performers, have better technical skills, be thinner, healthier, or be
better individuals (insert any superlative here). Dancers are bombarded with media
information and jargon that may not pertain to their needs. Unfortunately, dancers often
erroneously believe that if one type of food, vitamin, or exercise is good for them, much
more is better.
2
This approach can result in nutritional imbalance and is not sustainable.
While it would be easier if nutrition advice for the dancer could be presented in black and
white terms, the reality is that nutrition is not like this. Eating behavior is driven by
complex neuro-hormonal mechanisms which regulate cravings, appetite and satiety and
physiological responses to food. Dancers, like the general population, are hard-wired for
salty, sweet, and high fat foods, yet there is limited room for these foods in a dancer’s diet.
It is the combination and variety of foods which matter, and this takes work to plan. For
example, a diet made up of large amounts of vegetables and whole grains will not result in
optimal performance for most dancers, nor will one which is based only on candy and
cake. We stress that consuming a variety of foods is necessary for the body and the mind
and to remember that although food is fuel, eating should be pleasurable. Finally, global
food supply and local food issues should be researched by the dancer. Opting to eat
vegan, vegetarian, or engage in other ethical decisions around food should be choices that
are informed by both circumstance and research and this is beyond the scope of this
paper. For information on plant based diets, see: http://www.mayoclinic.org/healthy-
lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446
4
The dancer must develop a performance eating plan to navigate challenges and optimize
their condition in order for their body and mind to function at a high level. When the body
is given what it needs to function at a high level, the need for overly restrictive eating is
minimized. Since every person is different, when possible, seek out nutritional advice from
a qualified nutrition professional (such as a Sports Dietitian). As qualifications and
licensure requirements of those providing nutritional counseling is varied and differs by
country and state, research may be needed.
For information on nutrition credentialing
https://www.bda.uk.com/publications/dietitian_nutritionist.pdf
http://www.nutritionaustralia.org/national/nutritionist-or-dietitian-which-me
DANCERS AS PERFORMING ATHLETES
Dancers are artistic athletes. The performances they undertake can be lengthy and
physically demanding. They need to consume sufficient quantities of energy (E), or fuel,
from the major food groups to preserve metabolic function, hormonal and growth
regulation, as well as to meet the demands required by their activity. This can be difficult
to manage since the dance aesthetic is generally leaner for both men and women
compared to non-dancer standards. For example, body size is frequently defined relative
to body mass index (BMI). There are many web-based tools that can calculate one’s BMI
based on knowing and inputting one’s height and weight. BMI is a ratio of height to
weight, with the normal range for adults between 20-25 kg/m2. This range represents the
optimum for long term health as derived from large scale population health data
suggesting that adults within this range carry a lower risk of chronic and debilitating
diseases (cardiovascular disease, diabetes, cancer, etc.) compared to those who are
overweight, obese, or underweight.3 A caveat of BMI, and particularly for the dancer who
has proportionally more muscle to fat, is that this measurement does not reflect body
composition. Therefore, a dancer’s weight may be high as a result of muscle, when, in
reality, the proportion of weight attributable to fat is low. In non-dancer/athletes, normal
adults with a BMI below 17 usually translates to lower body fat and body muscle which
can impact long term health, whereas a BMI over 30 in most cases indicates excess body
fat which negatively impacts health. Since BMI scores are calculated differently for adults
5
and children, dancers below the age of 18 should consult growth charts, or a medical
professional who can make an accurate assessment of growth and body size, to verify
age-related ranges for BMI.
To calculate BMI: https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmi-m.htm
Link to growth charts: http://www.infantchart.com/child/
DIETING VERSUS A HEALTHY BODY WEIGHT
There are intrinsic and extrinsic variables in maintaining a healthy body weight. Dancers
are bombarded by conflicting information that they must sort through. A dancer cannot
control expectations of the dance aesthetic or cultural views about ideal body types.
Body type is individual, and body composition is primarily determined by one’s genetic
profile. Dancers should be encouraged to look at the frame sizes of close family to see
how to best work with their body, rather than against it, in order to have a fit, healthy and
sustainable dancer’s body. Maintaining health and the ability to function well is most
critical. Dancers can control their food intake and calculate their energy expenditure.
Dancers can control the way that sleep affects their performance. Sleep is an important
component of appetite regulation, and lack of sleep can make it difficult to avoid
excessive hunger as the body looks for energy.
There are many diets, supplements and tools that are promoted by celebrities, pop artists,
athletes, and even famous doctors in social and traditional media that boast exaggerated
claims to enhance performance, promote muscle mass, decrease body weight, take away
hunger, etc. Many of these claims are not validated by scientific research in humans or
regulated for safety and purity by government drug agencies, and can range from mildly
effective to ineffective, dangerous, and/or a waste of hard-earned money. There is no
magic pill to produce quick health results and promises that sound too good to be true are
usually not. Any changes to body composition will need to be made over weeks to months,
not in a few days.
6
DISORDERED EATING
Unfortunately, disordered eating and eating disorders are common in dancers. Dancers
are advised to consult a specialist for a personalized plan or program in the attempt to
lose or gain weight. Disordered eating can be described as any eating or food-related
experiences or behaviors that impacts negatively on a person’s health or wellbeing.
Engaging in disordered eating behavior is not necessarily diagnostic of having an eating
disorder, but there can be many similarities or overlapping factors at play.
Some examples of disordered eating are:
• Applying all-or-nothing “rules” around eating that are stressful or difficult to
manage or maintain over time
• Avoiding eating with others
• Going for long periods of time without eating or deliberately skipping meals
• Counting calories, or grams of food in a way that is unhelpful, stressful, or
extremely regimented
• Feeling guilt or shame around food or eating
• Feeling anxious around food or eating
The most defining characteristic of eating disorders are the eating behaviors, rather than
body size. Seeking support or help for an eating disorder from qualified and experienced
professionals is absolutely critical, particularly for dancers who are looking to continue
dancing and take care of their bodies in a more positive and healthy way.
4
If you suspect a friend of having an eating disorder, don’t stay silent! Tell a teacher, parent,
or someone with authority that can help. You can save a life.
For more information please see National Eating Disorder websites:
UK: http://www.b-eat.co.uk
US: https://www.nationaleatingdisorders.org/
AUS: www.nedc.com.au/
7
THE DANCE AESTHETIC
Each type of dancing has its own body ideal, with female ballet dancers typically having
the lowest body weight compared to most other dance forms. A vast amount of literature,
anecdotal reports, and portrayals in books and film illustrates the risk that dancers face in
pursuing thinness, resulting in disordered eating. Studies in dancers, models, and athletes
have shown a higher prevalence of eating disorders and poor body image compared to
individuals who do not partake in these activities. Recently, more information has
emerged documenting eating disorders in men.
1
Thus the prevention of eating disorders
should be equally targeted at men and women. Because a dancer relies on their body,
optimal physical training balanced with good nutritional practice allows the dancer to train
and perform at their best. Maintaining health by achieving this balance is essential both in
the short term and all throughout the dancer’s career. Fortunately, this is a concern in the
dance world as well. For example, prestigious competitions such as the Prix de Lausanne
have set minimum safe weights that dancers must be above in order to participate.
5
FINDING THE RIGHT BALANCE
A number of factors should be considered in the recommendation of a nutritionally-
balanced plan for dancers including type of training frequency and intensity, timing of
eating in relation to activity, health and body weight goals. Although dancers spend much
time perfecting their craft and exerting energy in the studio, stage or in rehearsal, in
actuality, the amount of energy expenditure (EE) and metabolic demand is frequently
lower than they assume.
6
For example, the demands of a ballet class which requires
extreme concentration, effort, and endurance in a standing position at the barre or during
center work, frequently are aerobically low. These combined elements can cause muscle
soreness and fatigue, and while perceived as major exertion, metabolic demand is low and
very few calories are burned in the process. The intensity and frequency of classes will
determine the dancer’s nutritional requirements. Some dance styles, however, such as
Irish, tap or jazz, do include high intensity long routines which may be more energy-
8
demanding. Therefore the basic tenets of physical activity assessment begin with
awareness of quantitative and qualitative factors. While there is individual variability
around an average, to evaluate the type of metabolic demands based on activity, dancers
should assess their frequency, intensity, timing, and the type of training (FITT), a common
exercise science assessment. Beyond this, however, we know that the body has a
requirement for maintaining physical and brain function.
7, 8
Aerobic activity improves or is intended to improve the efficiency of the body’s ability to
produce energy through the utilization of carbohydrate and free fatty acids (FFA) as its
main fuel source. An increase in aerobic capacity allows a greater utilization of FFA during
low to moderate dance activity thereby sparing carbohydrate for high intensity activities.
These systemic responses protect the body against more serious disease, build
endurance, enhance glucose metabolism, help maintain normal weight and improve sense
of well-being.
Anaerobic activity is high intensity and is used in short duration exercise bursts. This type
of training often produces lactate resulting in fatigue. For more information, see the
IADMS Resource paper on Dance Fitness: https://www.iadms.org/?303
Determining energy expenditure (A FITT SELF-Test)
Frequency: How many classes/rehearsals/performances/supplemental training bouts/per
day?
Intensity: How hard am I physically working? Does the activity increase heart rate and
cause rapid breathing? Examples: Petite allegro, jumps across the floor, fast turning
combined with leaps and covering a large amount of space.
Does the activity require sustained muscular strength without much movement?
Examples: Most barre work, center adagio.
Timing: How much time (minutes/hours) is spent dancing?
How long are the activities sustained? For dancers, this can vary by the type of class.
Training: Different types of dancing require different energy needs.
9
Different styles require either whole body activation or just fancy footwork. In general, the
more body parts are involved combined with accelerated breathing rates, the more
aerobically demanding.
Examples: Rapid tap dancing or break dancing compared to a Sarabande or slow waltz.
FEMALE ATHLETE TRIAD AND RELATIVE ENERGY DEFICIENCY IN SPORT
The Female Athlete Triad (“The Triad”) and Relative Energy Deficiency in Sport (RED-S) are
of great concern in sports but also are important topics for dancers and dance educators.
The Triad is a medical condition first described over 30 years ago, seen in physically
active girls and women characterized by low energy availability with or without disordered
eating, menstrual dysfunction, and low bone mineral density. When one or more of the
three Triad components is detected, early intervention is essential to prevent its
progression.
9
RED-S refers to impaired physiological and psychological function caused
by low energy availability (LEA). LEA, which underpins the concept of RED-S, is a
mismatch between a dancer’s energy intake (diet) and the energy expended in exercise,
leaving inadequate energy to support the functions required by the body to maintain
optimal health and performance. I RED-S includes the menstrual dysfunction and low
bone mineral density affecting only women identified in The Triad, together with the
impact of low energy availability on many other body systems, including the digestive
system, the immune system, the musculoskeletal systems and the hormonal systems all
of which can affect both men and women . The consequence is that this energy
imbalance affects health, growth, repair as well as daily living and sporting activities.
10
There is acceptance that more research is needed in this field, but the 2018 update is very
clear that the consequences of low energy availability can be severe and that this is a
condition which needs careful management to prevent long term consequences.
2. FOOD AND DIETARY RECOMMENDATIONS FOR
DANCERS
The recommendations below offer basic guidelines which have been adapted from sports
nutrition research. A specialist should be consulted for a personalized nutrition
10
prescription. Remember that a dancer’s needs are unique and sometimes nutritional
choices are influenced by medical conditions. In general, the energy in a dancer’s diet
should be composed of about 55%-60% carbohydrates (CHO), 12%-15% proteins (P) and
20%-30% fats (F). CHO, F, and P are necessary components the human body needs to
maintain normal physiologic function. All dancers need to ingest sufficient energy to
meet the rigors of training. Consuming the right amounts and types of food and fluid will
provide the body with the “high performance fuel” necessary to achieve optimal training
benefits and peak performance. Because every person is different, many factors including
food intolerances, allergies, cultural and religious reasons affecting food choice must be
taken into consideration when devising any dietary program. Not only is what a dancer
eats important, but when and how much needs to be critically evaluated as well.
Recommendations for dancers vary slightly compared to non-athletic adults whose intake
would be more varied: 45%–65% CHO, 20%–35% F, and 10%–35% P. Protein is
recommended in absolute amounts. The recommended dietary allowance (RDA) for
protein is 46g/day for women and 56 g/day for men or 0.8 g/kg body weight of P
(1kg=2.2lb).
11
Female dancers are advised to aim for 1g protein per kg body weight, while
male dancers should aim for 1.5g protein per kg body weight and up to 2g per kg body
weight if aiming to increase muscle mass. For more information on carbohydrates,
CHO 55%
Fats 20-30%
Protein
12-15%
Dancers' Nutrient Balance
Carbohydrates- preferably from
wholegrains, fruits, vegetables, beans,
lentils and dairy rather than sugary food
Fats- best from oils, nuts and seeds
rather than cakes, pastries and snack
foods
Protein- a wide range of proteins from
meat, fish, eggs, dairy and plant based
sources rather than meat pies, sausage
rolls and low quality veggie burgers
11
proteins and fats scroll down through the paper. Each section contains reference charts
with recommended amounts for typical foods in the group.
In addition, reading food labels or using nutrition apps can help roughly calculate the day’s
nutrients. Limiting or restricting any macronutrient [fats, proteins or carbohydrates] group
decreases feelings of fullness (satiety), both during the meal and thereafter. A
combination of each nutrient in the right proportion is best in order for the correct
signaling between the body and brain to occur. Each nutrient has a unique contribution to
the body so over- or under- consuming one or another nutrient is not beneficial. On the
other hand, under consumption of food is detrimental to bone health as well as energy
levels.
Use this link for information on variety of proteins from various food sources:
http://www.choosemyplate.gov/protein-foods
Carbohydrates: How much do you need?
https://www.sportaus.gov.au/ais/nutrition
CARBODYDRATES
Glucose (simple sugar) is the sole fuel for the brain and a major fuel, together with
glycogen, in the muscles. CHO are broken down into glucose in the digestive tract to be
used to maintain blood sugar levels, to fuel the brain and are also stored in muscle (350g
to 400g) and in the liver (100g) in the form of glycogen. However, the body storage of
glucose (glycogen) is limited and sugars are converted to fat when the reserves are filled.
CHO supply is critical for strength and endurance.
Not all CHOs and sugars have equivalent nutritional value. Dancers tend to think that all
CHO and sugars are inherently bad, are the source of empty calories (i.e. calories with no
vitamins, minerals, or protein) and cause weight gain, but this is not true. Many foods
contain CHO, in the form of starches and sugars found naturally within the food. Those
foods where the CHO (whether sugar or starch) is more processed, for example, white
12
bread, white rice, cookies/biscuits, fruit juice, sweets, sweet drinks, and chocolate, are
generally less helpful to dancers than those which are less processed. The more the food
is processed, the fewer the micronutrients it contains. More processed foods contain
fewer micronutrients and are easier to over consume. Nutrient dense foods sustain
energy and physiologic processes better over time. Dancers are advised to be careful
about consuming too few CHO when they are in rigorous training or performance as
insufficient CHO consumption compromises the ability to sustain energy which
contributes to fatigue. As a guide dancers will typically need between 4 and 8 grams of
carbohydrate per kg body weight. This will vary according to the duration and intensity of
the workload, and at times may be even higher (during long or intense rehearsals or
demanding pieces).
12
TABLE I: FOODS RICH IN CARBOHYDRATES
TABLE 1: FOODS RICH IN CARBOHYDRATES
Food
Type of CHO
Benefits
Recommendations
Portion
size
Bread, breakfast
cereals including
oatmeal, instant
oatmeal or
porridge, muesli
and granola, rice
Combination of
slowly digestible
and rapidly
digestible starch
with small
amounts of
natural sugars
(plus added
sugars in most
cereals).
Whole grain types
contain more
vitamins, minerals
and fiber than
white versions and
generally digest
more slowly,
helping keep blood
glucose levels
stable. Finely
ground oats are
digested faster.
Muesli and
granola can vary
in sugar content.
Best to choose
one without added
sugar.
75g-125g
bread
45g-75g
cereal/rice
Pasta, including
whole wheat and
those with
additions such as
spinach or tomato
Higher proportion
of slowly
digestible starch
than foods in box
above.
Whole grain pasta
has a higher
amount of fiber
and B vitamins. All
pasta is digested
more slowly than
many other CHO
rich foods.
A good choice;
check portion
sizes.
45g-75g dry
weight
White potatoes,
sweet potatoes
Combination of
slowly digestible
New/baby
potatoes and
Avoid chips,
french fries, or
180g-300g
13
and rapidly
digestible starch
with small
amounts of
natural sugars.
sweet potatoes are
best for slow
release of energy.
roasted potatoes
as they can be
high in fat.
Root vegetables
including
parsnips, carrots,
turnips
All have much less
carbohydrate than
potato. Parsnip
and beetroot have
50% CHO as found
in potato.
These supply a
range of vitamins
and chemicals
helpful to long-
term health.
Include as wide a
range of
vegetables as
possible.
60g+
Beans and lentils
Slowly digestible
starches,
negligible sugars.
Good source of
protein also.
Provides a number
of vitamins and
minerals including
iron.
Include regularly if
digestion allows.
If using for both
protein and CHO,
large portions will
be needed.
60g
dry/190g
cooked-
100g
dry/320g
cooked
Quinoa
Combination of
slowly digestible
and rapidly
digestible starch
with small
amounts of
natural sugars.
Slightly higher
content of protein
compared to with
many grains. The
slow release of
CHO is to sustain
energy levels over
time.
Often expensive
so use as part of a
variety of CHO.
45g-75g dry
weight
Fruit
Combination of
glucose, fructose
and sucrose.
2-3 whole fruit per
day supply natural
CHO, fiber,
vitamins and
minerals.
Whole fruits
provide better
alternatives to
fruit juices, which
should be limited.
1 whole
fruit
approx.
120g
Milk, yogurt
including Greek
yogurt and Greek
style yogurt
Natural milk sugar,
lactose,
sweetened yogurt
have added
sucrose.
Good source of
calcium and
protein.
Choose
unsweetened
yogurt and add
fruit and nuts for
best nutrition.
200ml milk
(1 medium
glass)
150-180g
yogurt (1
cup)
Cakes,
cookies/biscuits,
sweets,
chocolate,
sweetened drinks,
both carbonated
and still/non-
carbonated,
liquid yogurt
drinks
Starch/Sugars, of
which most is
added refined
sucrose.
Likely to result in
rapid increases in
blood glucose
levels which will
not be sustained
and can contribute
to acne.
They lack other
nutrients and are
poor choices to
maintain energy
needed for
dancing.
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FAT
Why do we need fat? A mix of fat and glucose is needed for energy during exercise and at
rest. Dietary fat is essential for the regulation of multiple physiologic systems; it is needed
for the absorption of fat soluble vitamins, and is an important fuel for muscles. Fat is
stored in the body in muscle and adipose (fat) tissue in the form of triglycerides which are
broken down during exercise into fatty acids that produce energy for muscles. Fat is the
primary fuel used in aerobic exercise. Accordingly, one needs fat to burn fat. Fat should
be consumed in moderation so the dancer can meet their carbohydrate needs. Excessive
fat intake at a given meal will have a negative impact on the dancer’s ability to perform
fully in class right after the meal as it sits in the stomach for several hours.
Like CHO, however, not all fat from food is the same. Fat can be derived from either
animal or plant sources. A cheeseburger with bacon and french fries has a completely
different nutrient profile than a meal that includes salmon, brown rice and a salad with
avocado. All fats have high calories and can contribute to weight gain if not eaten in
moderation; therefore it is important to consider how much fat is eaten on a regular basis.
A diet too low in fat can have serious health consequences and ultimately impair
performance.
Fats can broadly be divided into saturated and unsaturated based on their chemical
structure. While unsaturated fats tend to be found in fish, nuts and seeds, and other plant
sources, saturated fats tend to be found in foods of animal origin as well as some
manufactured foods. Diets high in some types of saturated fats and/or trans-fats have
been shown to contribute to heart disease and cancer.
13
Processed or fast foods tend to be high in trans-fats and many countries have public
health campaigns underway to reduce trans-fatty acid contents in foods. The US FDA has
banned trans-fat ingredients from foods. This change will take place within the next few
years. Restricting trans-fatty acid intake with continued emphasis on restricting saturated
fat intake is recommended.
14, 15, 16
While many dancers consume cheeses and full fat dairy products to obtain essential
nutrients, these should be consumed in moderation knowing that dairy products also are
high in fat. Again, balance is recommended. Foods high in the omega fats play a role in
overall cardiovascular health, brain function, and mood. An array of omega-3 and 6 fats
are essential to a balanced diet; good sources of omega-3 fats are derived from oily fish,
some nuts, linseed/flaxseed oil, and canola oil, whereas omega-6 fats may be found in
15
vegetable oils. Diets high in the omega fats are beneficial to cholesterol management and
heart health.
17
Research on fat is active and guidance in this area is likely to change. The amount of daily
fat needed is approximately 1g per kg body weight, which means that a 50kg female
dancer (110 pounds) should eat 45-50g fat over the course of a day, while a 70kg male
dancer (154 pounds) should consume around 65-70g fat each day. However, if the dietary
goal is weight loss then amounts may need to be lower.
TABLE 2: SOURCES OF FATS
TABLE 2: SOURCES OF FATS
Food
Amount
Fat
conten
t (g)
Notes
Recommendations
Oil, e.g. olive
oil
1 level tsp.
or 5ml
5g
Mainly
monounsaturated.
Use regularly.
Nuts and
seeds
1 tbsp. or
15g
10g
Unsaturated and also
supply vitamins and
minerals.
Limit portion size.
Oily fish, e.g.
Salmon
(grilled)
Average
serving
approx.
100g
13g
Mainly unsaturated.
Include 2 portions
per week if possible.
Avocado (1/2
large)
100g
8g
Mainly unsaturated.
Treat as a fat source
if including
regularly.
Butter
1 level tsp.
or 5ml
4g
More saturated than
unsaturated.
Keep to small
amounts.
Nut butter
1 small
spoon or
10ml
5g
Mainly unsaturated, fair
source of protein.
Watch portion sizes.
Milk – whole
100ml
4g
Mainly saturated – but
may not have the health
risks of other saturated
fats.
Use semi-skimmed
for best balance of
fats and CHO.
Milk- semi-
skimmed/1-
2% fat
100ml
1-2g
Lower amount as total
fat is lower. Good
source of protein,
Include 2-3 servings
of milk/yogurt daily.
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PROTEIN
calcium and other
nutrients.
Cheddar
(hard) cheese
1 slice or
25g
Mainly saturated but
good source of calcium
and protein.
Make sure a variety
of protein rich foods
are used.
Mayonnaise
1 tbsp. or
15g
11g
Mainly unsaturated,
depending on oil used.
Limit portion size
and check amounts
in ready-made
sandwiches.
Salad
dressing
1 tbsp. or
15ml
0-11g
Many brands/recipes –
some are fat-free but
may have sugar in
instead of oil.
Use in small
amounts.
Thick/double
cream
1 tbsp. or
15g
8g
Mainly saturated.
For occasional use.
Salami
1 slice or
10g
4g
Mixture of fats, high fat,
also high salt and
preservatives but good
source of protein.
For occasional use.
Potato crisps
(UK)/chips
(USA)
Small bag
or 25g
9g
Mainly unsaturated.
Not part of a
performance eating
plan.
Cake
1 slice or
60g
6-12g
approx
.
Mixture of fats; contains
some good nutrients but
usually high in calories.
For occasional use.
Biscuits/cook
ies
2 bourbon
cream (24g)
2 packaged
chocolate
chip
cookies
6g
Mixture of fats, energy
dense and easy to
overeat.
Keep for occasional
use.
Chocolate
Small bar
approx. 50g
15g
Mainly saturated fat.
Limit to high cocoa
(dark chocolate) content
which has more
minerals.
Limit portion size.
Pastry (in
pies)
50g
approx
. 16g
Varied fat content, high
fat to CHO ratio.
Keep for occasional
use.
17
Protein is a macronutrient and is composed of amino acids, some essential (cannot be
made in the human body) and other non-essential (can be made in the body). Amino acids
are responsible for the growth of every component and maintenance of every basic
function in the human body. Amino acids are used as supplemental fuel to CHO and F
(especially when energy supply is insufficient). From the dancer’s perspective the
importance of protein is its role in repairing muscle fibers that are stressed by constant
use in dancing and related activities. Protein is also necessary for bone health.
Protein needs are based on body weight rather than on energy requirements for activity.
Essential amino acids have to be supplied by food sources which can be derived from
either animal or plant sources. Animal proteins provide the most complete array of amino
acids, have a higher satiating effect and are more filling because they take longer to
digest.
10
Diets higher in protein preserve lean body mass during weight loss.
18
Dancers
and athletes are sometimes under the impression that consuming protein powders as a
supplement will give them a performance edge or serve as a meal replacement that could
be better than food. There is no magic to protein supplements – they deliver good quality
protein -- nothing more or less. If considering the addition of commercial protein powders,
dancers are advised to understand why they are taking them and to verify that the
supplements actually contain the ingredients as advertised on the label. Information on
purity, safety and contamination guidelines for protein powders can be found online at
www.informed-sport.com.
18
Photo credit: Jasmine Challis
TABLE 3: SOURCES OF PROTEIN
TABLE 3: SOURCES OF PROTEIN
Animal proteins
Portion size
Protein amount
Chicken, turkey, pork, fish
(salmon, tuna)
100g cooked (fish lower than
meat) Typical portion size is
100g-150g
20g-30g (fish lower
than meat)
Eggs
2 eggs
3 eggs
12g-14g
18g-21g
Cottage cheese, ricotta
cheese
100g
10g-12g
Yogurt, Greek yogurt
125g (Greek yogurt has the
highest)
6g-10g
Hard cheese
50g
12g
Milk – including whey and
casein
1 cup/230ml glass
8g
Plant based proteins
Portion size
Protein amount
Quorn ® (Contains small
amount of egg)
100-150g
14g
Split peas, lentils, beans
including garbanzo, kidney
and butter beans,
chickpeas, soy beans,
edamame beans
200g ready to use
12g
Wheat gluten/seitan
Quinoa
Soy flour
Seitan 100g
Quinoa raw weight 100g
Soy flour 50g
16g
14g
18g-20g
Tofu
200g
16g
Nuts, seeds and nut
butters. These are high in
fat; therefore, vary protein
sources of protein within a
food plan
50g
Monitor consumption - check
portion size
7g-12g
Soy or Soya milk
1 cup/230ml
5g-9g
‘Milk’ from hemp, rice,
almond, coconut etc.,
other than soy are much
lower in protein, typically
0.1g/100ml therefore, not
a useful source of protein
1 cup/230ml glass
Less than 1g
19
TIMING AND DIGESTION
Scheduling food intake (eating) is almost as important as the type of food and amount
that is consumed. It is important to factor in time for food digestion. It is difficult to jump
and turn comfortably with a full stomach of steak and eggs, for example, no matter how
nutritious the meal. Ideally an interval of 2-4 hours after eating is optimum to allow
digestion to take place before dancing. However, most dancers will have to cope with
dancing while food is digesting because in the digestive process food takes at least an
hour before it leaves the stomach and moves into the small intestine where absorption
occurs. It is also nearly impossible to be adequately sustained for an entire day (with an
afternoon technique class and evening rehearsal) on an unbalanced diet, whether too little
or too much of any given nutrient. Therefore, dancers should research how to consume
the type of foods and amounts that will not decrease but increase the physical ability to
perform well. The skill is to learn how to balance timing and energy requirement.
Planning tips
Food preparation: Allocate time for grocery shopping, food storage, cooking, and
preparation.
Food safety: Be mindful of food temperature; use cool packs if refrigeration is not an
option.
Performance and fueling: Maximize energy pre-performance and recovery post
performance.
Vacation/Travel: Adjust nutritional requirements when you are not dancing, based on
activity.
Injury/post injury: Adjust energy intake to match output and examine balance of nutrients
to facilitate healing.
FOOD VS. VITAMINS AND SUPPLEMENTS
20
Dancers are advised to review their food plans and try to meet vitamin and mineral needs
from food. For those with restricted diets or working where food availability is limited, a
daily multivitamin and mineral supplement ensures basic requirements are met. However,
the addition of vitamin supplements at high dosage to increase performance is not
necessary, may impair recovery processes and can be toxic. The exception to this is
vitamin D which is covered in greater detail below. To obtain all important macro and
micronutrients, a balanced diet composed of a wide variety of fresh fruit and vegetables,
whole grains, dairy products, and proteins is recommended. Diets that are restrictive or
unbalanced can lead to a range of negative health consequences. Because most
individuals do not consistently eat a wide variety of foods, multivitamins are reasonable
supplements to take but should not be considered food replacements.
VITAMINS AND MINERALS: MICRONUTRIENTS
Vitamins and minerals comprise the micronutrients in the diet from a wide variety of food
and all play a key role in maintaining every system and organ in the body.
Overconsumption can be equally as dangerous as deficiency. Minerals are classified into
macro minerals and micro minerals (trace minerals). Although there is this division from a
practical point of view they may be considered together, as intakes of all of them are at
most a few grams per day (sodium and chloride), and other than calcium (around 1g per
day), well under 1 g per day. Many minerals are found in the body but only about 15 are
currently known to be essential in our diet, although ongoing research may change this
official position in the future. Iron and calcium will be discussed in more detail because of
the importance of these minerals.
TABLE 4: MINERALS: SOURCES AND FUNCTION
TABLE 4 MINERALS: SOURCES AND FUNCTION
21
Minerals most
relevant to
dance
Functional use
Common source
Potential risk when
consumed in
extreme
Sodium
Maintains normal
blood pressure and
water balance,
hormonal and
muscular function.
Usually combined with
chloride as salt –
(NaCl), generally need
to limit as easy to meet
requirements.
Table salt, baking
soda, seasonings,
canned, smoked
and salted meats
(including bacon
and sausages) and
fish, olives and
pickled foods +
processed food
(hidden salt)
Both excess and
lack of are possible:
excess results in
thirst (short term);
deficiency results in
feeling unwell.
Potassium
Maintains normal
blood pressure and
water balance, muscle
function.
Fruit and
vegetables, cereals,
meat, milk,
chocolate, coffee,
nuts
Overdose unlikely
unless potassium-
rich salt is used.
Suboptimal intake
is common but not
immediately
harmful.
Chloride
Maintains stomach
acidity and fluid
balance.
Table salt, soy
sauce; large
amounts in
processed foods;
small amounts in
milk, meats,
breads, and
vegetables
Usually combined
with sodium,
therefore, similar
consequences as
seen with sodium.
Calcium
Maintains bone health,
tooth structure, nerve
conduction, and blood
clotting.
Milk, yogurt,
cheese, fortified
soy products, nuts
and seeds, green
vegetables, dried
fruit
Calcium absorption
works in
conjunction with
vitamin D.
Absorption is
greater when intake
is lower, but bone
health may be
compromised.
Blood calcium may
rise with very high
intakes.
Phosphorous
Maintains bone/tooth
formation and energy
metabolism.
Milk, yogurt and
cheese, grains and
cereals, green
Excess/lack is
unusual unless
caused by physical
illness or use with
22
vegetables, and
meat
certain
medications.
Magnesium
Affects muscle
contraction, nerve
transmission, energy
metabolism, and bone
integrity.
Nuts and seeds;
legumes; leafy,
green vegetables;
seafood, chocolate;
artichokes
Dietary lack/excess
unlikely with normal
diet.
Iron
Maintains blood
integrity;
hemoglobin/myoglobin
formation to transport
oxygen in the body.
Ensures a healthy
immune system.
Red meat, eggs,
cereals, green
vegetables, pulses,
legumes, dried fruit
Iron deficiency is
more common in
women. Excess
unlikely except
when used with
certain dietary
supplements.
Copper
Involved in enzyme
synthesis and varied
metabolic functions
Shellfish, nuts,
meat including
offal, pulses,
legumes, cocoa
Dietary lack/excess
unlikely with a
normal diet.
Selenium
Involved as an anti-
oxidant and mediator
in electron transfer
function.
Brazil nuts, meat,
fish, seeds, whole
grains
Inadequate
amounts are
possible; excess
amounts are
unlikely unless
supplements are
used. Lack of
selenium may
trigger mood
swings and feelings
of depression.
Zinc
Prevents low mood;
allows for normal
wound healing, and
maintains immune
system function.
Meat, seafood,
green vegetables,
seeds
A lack is possible if
diet is poor. May
cause low mood,
poor wound
healing, and
suppressed
immune system.
Excess only likely
from unwise
supplement use.
Manganese
Enzyme synthesis,
enzymatic and
metabolic functions.
Whole grains, nuts,
vegetables, dried
fruit, cereals, tea
Dietary lack/excess
unlikely with normal
diet.
23
Fluoride
Tooth structure
Seafood, water, tea
Excess possible if
use of toothpaste is
high. Deficiency
unlikely.
Iodine
Thyroid function
Seafood, eggs,
dairy
Deficiency is
possible depending
on soil levels where
fruit and vegetables
are grown. Excess
results from
supplement use
only.
Chromium
Plays a role in
glucose/insulin
metabolism.
Whole grains,
legumes, lentils,
nuts, meat, dairy,
eggs
Dietary lack/excess
unlikely with normal
diet.
Cobalt
Needed as part of
Vitamin B12.
Fish, nuts, green
leafy vegetables,
cereals
Dietary lack/excess
is unlikely with
normal diet.
CALCIUM
Calcium is important in bone formation. Good bone health is vital because it is important
to lay the building blocks for bone stability later in life. During the first two and a half
decades of life, bone mass is developed but thereafter, bone formation ceases.
6, 19
It is
essential to ingest adequate calcium throughout one’s life in addition to the many other
nutrients that are required to maintain good bone health. Low bone mass and low calcium
intakes are also associated with increased risk of stress fractures. The richest source of
calcium is dairy products but generally, can be easily acquired in fortified foods and
beverages. Calcium absorption is works in conjunction with vitamin D.
IRON
Iron is an essential trace mineral and combined with hemoglobin in red blood cells
increases the oxygen capacity of blood. Iron plays an integral role to oxygen storage and
transport within the muscle cells. When iron stores are low or deficient, they can be
replenished by active iron compounds that are held in reserve in the liver, spleen, and bone
24
marrow. In the presence of iron insufficiency (anemia), general fatigue, loss of appetite,
and inability to perform mild exercise can occur. Iron is absorbed in the intestine; iron
derived from animal sources is better absorbed than that from plant sources. Dancers
should include normal amounts of iron-rich foods in their daily diet. Dancers who have
heavy menstrual periods may need iron supplementation; this need can be confirmed with
routine blood work.
19
Dancers who do not eat meat should take care to consume iron from
other sources including tuna, egg, oatmeal, dark green leafy vegetables, soy, beans, iron-
fortified breakfast cereal, and dried fruits. In the presence of a balanced diet, iron
supplements are not needed for most dancers though may be advised for some women.
VITAMINS
Vitamins are organic substances necessary to life and are divided into water soluble and
fat soluble. Water soluble vitamins are the B vitamins and vitamin C. Vitamins A, D, E, and
K are fat soluble and can be stored in the body which means that they are not required on
a daily basis but should be consumed regularly. The fat-soluble vitamin which dancers
need to focus on is Vitamin D (See Table 4). Water soluble vitamins, which are Vitamin C
and the B group, are needed daily. The B vitamins play important roles in energy
production (especially thiamin B1-riboflavin B2-niacin, B3 and B6 – pyridoxine) and in red
blood cell formation (folic acid and vitamin B12-cobalamin group). Deficiency of these
vitamins can impair performance.
Different fruits and vegetables contain different plant chemicals that can optimize
performance as well as serve as anti-oxidants. An easy way to think of this is that
different colors in fruit and vegetables represent different effects, so the dancer is well
advised to embrace the concept of ‘eating across the rainbow’. In general the orange, red,
and dark green colored fruits and vegetables supply the highest content of the vitamins A
and C. Vitamins A (beta carotene), C, and E function as antioxidants that may help prevent
cell damage during exercise and are necessary for the immune system. Smokers are
advised to focus on foods, not vitamin supplements for foods rich in anti-oxidants. While
25
more research is required, there are data that demonstrate that cancer risk in smokers is
increased by vitamin supplements (but not by food).
20
Vitamin content of food:
http://ods.od.nih.gov/factsheets/list-VitaminsMinerals/
Eating across the rainbow:
http://www.medbroadcast.com/pdf/cccPDF.pdf
http://www.ag.ndsu.edu/pubs/yf/foods/fn595.pdf
VITAMIN D
Many dancers are vitamin D deficient and considered an at-risk population due in part to
inadequate or limited sun exposure, increased use of sunblock, and poor diet.
21
Literature
has substantiated that some dancers are deficient in Vitamin D, especially during winter
months.
22
This deficiency reduces the ability to regenerate muscle and bone function
following stress or injury, may interfere with weight loss, and can contribute to the
development of stress fractures. Vitamin D recommendations vary largely by country but
400-2000 IU is a safe recommendation for dancers. The UK recommends between 400-
1000 IU/ 10-25 mcg, whereas the American College of Sports Medicine recommends
1000-2000 IU during the winter months, and the Australian recommendation is 600-4000
IU. Recent evidence suggests that approximately 1000 IU are needed to maintain
adequate levels of vitamin D.
22
A safe upper limit seems to be 4000 IU/100micrograms for
the USA and Europe and 3200 IU/80 micrograms for Australia. A study in which dancers
were given 2000 IU Vitamin D for 4 months yielded beneficial results. The authors also
noted however, that if blood vitamin D levels are not monitored, 1000 IU per day is
recommended.
23
This fits within a safe upper limit of 4000 IU/100micrograms (3200 IU US
and Europe recommendations and 800 micrograms from Australia). Vitamin D
supplementation has also been associated with increased vertical jump height and
isometric strength, and lower injury rates among elite ballet dancers.
21
26
It is recommended that dancers spend some time outside (at least 10 minutes per day),
with no hat, sunscreen, and sleeves rolled up to optimize Vitamin D exposure. In addition,
dancers are encouraged to seek the advice of their local medical professional regarding
the use of Vitamin D supplementation.
See also the IADMS resource paper on bone health http://www.iadms.org/?212.
For more information on supplements around the world
https://www.fda.gov/food/dietarysupplements/
http://www.nhs.uk/news/2011/05may/documents/BtH_supplements.pdf
http://www.nutritionaustralia.org/national/resources/sports-nutrition
http://www.efsa.europa.eu/en/topics/topic/drv.htm
SPICES
Spices and herbs have been used for centuries in medicine and health. Bioactive
compounds in herbs and spices, collectively called, dietary phenols or phytonutrients,
contain properties that have been purported to reduce inflammation and oxidative stress,
improve cardiovascular and metabolic function, cognition, gut microbiota, digestion, and
reduce risk of certain cancers. Polyphenols and polyphenol rich foods especially fruits,
vegetables, and green tea are known for their antioxidant properties. In normal amounts
they may have more of a role in overall health and maintenance than in the development
or prevention of disease (e.g. cinnamon, turmeric, etc.). In larger amounts they may
interact with medications and may have a negative effect on physiological function.
24, 25, 26
COMPLEMENTARY AND ALTERNATIVE MEDICINE
Complementary, homeopathic, and alternative medicine treatments should be approached
with caution, and reviewed by credible sources before embarking on potentially expensive
regimens. Herbs (e.g. St. John’s Wort) and media-hyped cleanses and teas are not
27
recommended as routine practice as they can interfere with medications and create
unwanted or harmful effects even in the absence of medications. Medicinal or herbal teas
can have either diuretic or laxative properties and should not be used to modify weight.
3. FLUID, HYDRATION, AND SWEAT
When we dance or exercise, heat is generated by muscles and raises core temperature.
Within normal limits, increased core temperature as a result of dancing does not lead to
impaired thermal (heat) regulation. Exercise increases heat production in the muscles and
cooling the body is primarily dependent on the evaporation of sweat from the skin.
Perspiration is a normal body function and allows the body to regulate its ability to adapt
to exercise and hydration. The amount of sweat produced may vary by person, and a 16-50
ounce (0.5-1.5-liter) loss during moderate exercise over a one hour period is common.
With back to back classes, dancers can lose a considerable amount of water through
sweat.
Water accounts for 60% of the total weight of the human body. Dancers need to stay
hydrated; without proper hydration fatigue and injury can result. Environmental
temperature and sweat production will drive the amount of fluid needed to maintain
health. Sweat losses during training or performance from exertion can be substantial and
vary by sport and gender. Dehydration of 3% of body weight can lead to cramps, nausea,
light headedness or fainting and may severely impair performance. Adequate fluid
replacement prevents dehydration and its consequences.
27
A well-hydrated body will
produce a good volume of urine that is pale in color and does not have a strong odor. As a
self-test, drink 400-600 ml two hours before dance and check urine output over the next
hour.
28
Dancers should note that B vitamin supplements may produce a stronger yellow
color which should be considered in evaluation.
29
Since many dance environments are kept warm because dancers prefer warm
temperatures to keep their muscles malleable and often add layers of warm (breathable)
clothing, sweating has an additive effect on fluid loss. Therefore, it is vital to replace fluids
28
often. The amount of fluid loss is related to body size, mass, and genetic factors, with
highest losses from taller heavier males, and lowest losses in lighter females.
30
HYDRATION TIPS
• Stay hydrated by drinking non-sugared liquids. Don’t restrict fluids during meals or
exercise.
• Drink frequently throughout the day ‘ad lib’ or ‘to thirst’, even if not thirsty - keep a
full, non-spill bottle at hand.
• Drink more to delay hydration and diminish a rise in core temperature.
• Water is the best replacement for sweat loss as sweat is mostly water and sodium.
• Water is easy to obtain, has no additives, and is quickly absorbed.
• Sodium replacement is not necessary, but for those who sweat profusely,
electrolytes may be recommended. Salt restricted diets should only be advised for
medical reasons.
ELECTROLYTES
Electrolytes are minerals the body requires for regulating water balance, blood acidity, and
muscle function. They act as conductors within body fluid that have both positive and
negative charges that keep the body fluid in balance and play a role in every physiologic
system. The major electrolytes are located in extracellular fluid and include sodium,
potassium, calcium, and magnesium. These in turn are balanced by a host of
concentrations that reside primarily in the kidney.
31
Changes in food intake (fasting, re-
feeding, limiting calories, etc.) severely impacts water and electrolyte balance which can
elevate thirst, body weight, and water retention - conditions dancers do not want to have
fluctuating arbitrarily.
The major source of sodium in the diet is added salt. One teaspoon of salt is equal to
2,300 mg (2.3 g) of sodium. Because salt is so widely used in our food today, inattention
to the amount of sodium in one’s diet can easily lead an imbalance which can impact not
only how the body looks and feels, but how it performs as well.
29
COMMON BEVERAGES
Teas and Coffee
Coffees and teas are best consumed in moderation as caffeine is a stimulant. Moderate
intake of caffeine has been shown to enhance endurance and sports performance but can
also cause jitteriness when consumed in excess. While caffeine has mild diuretic
properties, this response is seen in people who do not regularly consume caffeine and the
effect is moderated with continued consumption.
32
As caffeine lingers in the body for
several hours it is best to limit consumption to the morning or afternoon and limit in the
early evening in order to obtain a good night’s sleep. Caffeinated drinks should not be
used to control appetite. Repackaged and commercial teas and coffees often include
unwanted high levels of sugar, sodium, calories, and artificial ingredients so always check
the ingredients.
Fruit drinks and juices
In the US, fruit juices may be fortified with vitamins and nutrients. In general, juices with
pulp are more nutritious compared to those without. On the other hand, fruit drinks can be
sources of high sugar and additives and have variable amounts of fruit juice in them.
Drinking large amounts of juice at meals and throughout the day should be avoided as it
can contribute to weight gain, may not satisfy thirst, and may make it harder to regulate
appetite. The acidity and sugar content associated with juice can have a deleterious effect
on oral health.
33
Soda
Soda and other carbonated drinks can be high in sugar and high fructose corn syrup,
artificial additives, sodium, caffeine, and contribute to tooth decay and interfere with
digestion. While drinks and sodas made with artificial sweeteners, collectively called non-
30
nutritive sweeteners, may have zero calories, it is a subject of debate within the scientific
community whether they impact the brain to perceive them as metabolically active and
interfere with weight regulation.
34, 35
There are no health benefits to soda and they are
best avoided before and during dance as the carbonation can cause stomach discomfort
and gas.
Energy & sport drinks
‘Energy’ drinks are high in caffeine, artificial additives, and sugar and offer very little
nutritional value and are therefore, not recommended for dancers. The extreme amounts
of sugar (3 teaspoons per 4 ounce or 15g per 100ml) and caffeine in these drinks can
cause excessive jitteriness, loss of focus and concentration. They can also trigger
previously unrecognized heart conditions, headache or migraine and are particularly
dangerous when mixed with alcohol as alcohol is depressant to the nervous system, and
mixed with caffeine, a stimulant. For more information, follow this link:
https://www.sportsdietitians.com.au/factsheets/children/nutrition-for-the-adolescent-
athlete/
Commercial sports drinks are often promoted as good fluid replacements during high
intensity, prolonged activities in which water and electrolytes may be radically depleted,
and where additional carbohydrates may be required. Sports drinks can be useful to
dancers with high fuel (caloric) needs (some male dancers and smaller number of female
dancers), those who perspire heavily, have a diet naturally low in salt or train in very hot
environments. These drinks are isotonic (contain a similar number of salts and
carbohydrates particles as bodily fluids) and supply approximately one teaspoon of CHO
as sugar per 4 ounce (4-6g per 100ml), plus salt, which translates to 16-24kcal per 4
ounce/ 100ml. The effect of vitamin loss in sweat in dancing is likely to be negligible.
36
As
a general rule, commercial sports drinks are not needed in dance.
Protein shakes and smoothies
31
While American audiences mostly recognize shakes as made primarily with ice cream and
syrup, this section discusses shakes in the context of those prepared with healthy
additives like protein, antioxidants, or vitamins and made from water, juice, or milk.
Smoothies and protein shakes are frequently marketed as nutritious and used as meal
replacements but can vary widely in ingredients. Smoothies and shakes should be
considered as part of a meal and not as a meal replacement. Although a smoothie can
provide several pieces of fruit, it is easy to over-consume, because it is difficult to
ascertain how much fruit is in a typical serving. Even the natural sugar in fruit can be too
much when consumed in excess. A healthier alternative is to make one’s own smoothie
and include raw vegetables. The blended fiber can be a useful part of a meal plan as well
and the addition of milk/soy milk/yogurt can make a useful recovery drink. With that in
mind, drink immediately or soon after preparing to avoid vitamin loss which ultimately
lowers the potential health benefits.
Supplement-based shakes also vary widely in their content and thus their potential
benefit. They can contain high amounts of fat and sugars and contribute little to an eating
plan. In contrast, shakes made with low fat milk or a milk substitute (soy, cashew, almond,
rice, hemp, etc.) and combined with added fruit and protein powder or dried skimmed milk
powder (if needed) are a better alternative that have more healthy ingredients and less
added sugar. Commercial milkshakes like smoothies or iced coffee drinks vary in both the
size they are sold in and their composition. Drinks made with high sugar ingredients are
not as nutrient-rich, compared to those made primarily from milk and fruit. Consider also
that frozen fruit is a great alternative and less costly when fresh fruit is unavailable.
Always check the ingredients’ labels and limit the size.
HOME- MADE SPORTS/ISOTONIC DRINK RECIPES*
Variations can be found online. Keep the ratios of ingredients in similar proportion and modify to
taste.
32
Isotonic drink based on juice concentrate, fruit squash or cordial (fruit flavored concentrates either
with sugar or sweetener) reconstituted in a ratio of around 1 part concentrate to 6 parts water.
7 oz. (200ml) ordinary juice concentrate
28 oz. (3 ½ cups) or 800ml water
Pinch of salt
Mix together in a large container and refrigerate.
Makes ~5 cups
Isotonic drink based on pure/100% fruit juice
Approximately 16 ounces (500ml) unsweetened fruit juice (orange, apple, pineapple)
Approximately 16 ounces (500ml) water
Mix together in a large container and refrigerate.
Makes 4 cups
Isotonic drink based on glucose/sugar plus flavour according to taste
3-4 tbsps. (50-70g) sugar or glucose powder
32 ounces (1 litre) warm water
Pinch of salt
Up to 7 ounces or 200ml of sugar free concentrate or 1 drink flavour packet according to
taste
Mix and refrigerate
Makes 4 cups
* Isotonic drinks have comparable salts and carbohydrates to body composition
Alcohol
Alcoholic drinks do not enhance performance and have dehydrating properties that
counteract dancers’ efforts to balance fluids. Alcohol is a toxic substance and provides no
vitamins, minerals or proteins and moderate consumption may be a cancer risk. Even
small amounts of alcohol (15 grams or 6 oz.) can increase one’s cancer risk and amounts
greater than this offset any potential benefits.
37
Mixers added to alcoholic drinks are
mostly CHO in the form of sugar which is rapidly absorbed into the bloodstream. When a
carbonated mixer is added, absorption rate may vary, leaving the dancer unexpectedly
vulnerable to toxicity and in extreme cases, alcohol poisoning.
Chart I: Pre/post performance meal planning
33
Chart 1: PRE/POST PERFORMANCE MEAL PLANNING
During long training
days (rehearsals,
multiple classes with
few breaks between)
1-2 hours prior to
dancing (short term
energy needed)
Following high
exertion (within 1.5
hours post
performance)
Rationale
• Maintain energy
• Prevent fatigue
• Maintain
satiety/minimize
hunger
• Provide quick
energy
• Digest quickly and
empties stomach
quickly.
• Replenish muscle
glycogen and
muscle synthesis.
• Provide energy for
the next day’s
activity.
Food
examples
• Items for meals and
snacks: e.g.
couscous/quinoa
• Bread with protein
plus vegetables,
fruit/ dried fruit with
nuts/seeds
• Cereal or protein
bar, handful of
wholegrain cereal
Fruit e.g. banana
with a few
nuts/seeds; oat
cakes with hummus
or cereal bar or
chicken/beef/egg
sandwich or natural
yogurt topped with
nuts and fruit
• Milk-based or soy
drink/shake or
yogurt with fruit.
• Follow up with
meal containing
CHO, P and some
F.
Chart 2: Sample food plan for one day
Chart 2: SAMPLE FOOD PLAN FOR ONE DAY
Meal or snack
Suggestions
Timing
Rationale
Breakfast
Oat cereal with milk,
fruit and nuts/seeds
At least 1 hour but
ideally 2 hours
before first class.
Ensures energy
supplies are going to
be steady through
the morning.
Break
Fruit – adding nuts for
more strenuous days
Any short break if a
long training day.
Tops off energy
levels especially if
the day is strenuous.
Lunch
Some protein
balanced with
carbohydrates and
fats, e.g. veg/salad,
avocado/nuts
As early as
possible in the
lunch break to
allow maximum
digestion before
Replenishes
nutrients used in the
morning and fuel for
afternoon/evening
activities.
34
the next
class/rehearsal.
Break
Fruit or nuts
Any short break if a
long training day.
Tops off energy
levels, especially if
the day is strenuous.
Dinner
Some protein
balanced with
carbohydrates and fat,
e.g. veg/salad,
avocado/nuts
As soon as
possible after last
class/rehearsal.
Facilitates ongoing
replenishment and
muscle repair.
Break
Milky drink/bowl of
cereal/herbal tea
Late
evening/before
bed.
Allows those with
higher requirements
to choose
appropriate food and
others a calming
drink before sleep.
RECOMMENDATIONS: TAKE HOME MESSAGES
• Fuel appropriately for all activities: eat breakfast soon after waking up and prior to
training.
• Seek out a variety of foods and fuel sources for optimum performance nutrition.
• Diets do not work. Healthy eating is an enjoyable lifelong process.
• Always check the ingredients’ labels and monitor portions.
• Drink water frequently and stay hydrated with meals.
• Be prepared: plan healthy meals and snacks in advance to ensure optimum energy
levels.
• Wherever possible, eat foods in their natural form rather than highly processed
alternatives.
• Prioritize sleep quality and quantity; balance rest and daily training.
80% of injury recovery is due to adequate rest, nutrition and sleep.
38
• Talk to a teacher or parent if eating behavior feels out of control.
35
4. RECOMMENDED READING
Nutrition Books – sports/dance - based:
All of the books listed below provide great information for dancers. This list is not
exhaustive but aims to provide a global selection of resources. As different books, styles
and balance of theory to practice suit different individuals, there is no “best” book; it will
be down to individual preference to adapt the information to one’s own practice.
Albers S. Eating Mindfully, 2nd ed. California: New Harbinger Publications, 2012.
Bean A. Food for Fitness: How to Eat for Maximum Performance, 4th ed. London:
Bloomsbury Sport, 2014.
Bean A. The Complete Guide to Sports Nutrition, 7th ed. London: Bloomsbury Sport,
2013.
Burke L. The Complete Guide to Food for Sports Performance, 3rd ed. Australia:
Allen & Unwin, 2010.
Burke L, Deakin V. Clinical Sports Nutrition, 5th ed. Australia: McGraw-Hill
Education, 2015.
Cardwell G. Gold Medal Nutrition, 5th ed. Champaign, IL: Human Kinetics, 2012.
Clark N. Nancy Clark’s Sports Nutrition Guidebook, 5th ed. Champaign, IL, 2013.
Costa R. Cooking for Sport and Exercise. UK: Coventry University Enterprises, 2012.
Gibney MJ, Lanham-New SA, Cassidy A, Vorster, HH (eds.) Introduction to human
nutrition. Oxford: John Wiley & Sons, 2013.
Jukendrop A, Gleesen M. Sports Nutrition, 2nd ed. Champaign, IL: Human Kinetics,
2010.
Lanham-New S, Stear S, Shirreffs S, Collins A. Sport and Exercise Nutrition. Oxford:
Wiley-Blackwell, 2011.
Mastin Z. Nutrition for the Dancer. London: Dance Books Ltd, 2009.
36
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6. AUTHORS
Jasmine Challis is an RD, and
Adrienne Stevens, EdD is
