As early as possible, children ballet dancers should look after their health if they want to continue dancing. This emphasizes the importance of proper diet and nutrition.
Why so? Eating the right foods can help children ballet dancers to keep their bodies in form. As they spend their free time in ballet classes,
they need the energy to exert physical activity which can lead to their optimum performance. As fit, health and full of self-esteem as they are, they would grow up to face the increasing demands of their craft. They still will have the physique required for ballet and dance.
For teenage and adult ballet dancers, health is the utmost importance. They have to take care of it, or else they can kiss their ballet goodbye. The energy they need to execute dance steps will come from their nutrition, from the food they eat. Now, if they do not observe proper diet, how can they perform their best?
Importance of Proper Diet
Ballet dancers need the most out of adequate nutrition and caloric intake to perform well just as their sports athlete counterparts. Consuming too few calories in an attempt to lose weight and prolonged under-eating can be harmful for dancers. This can put them at risk for muscle loss, impaired immunity, thyroid disorder, and other hormonal disorders. Like sportspeople, dancers need to establish a healthy diet that corresponds appropriately with the physical requirements of ballet.
But what could comprise a ballet dancer’s ballet?
Caloric Intake
Dancers need to consume enough food to meet the energy requirements of dance. During heavy training, dancers need 20 to 25 calories per pound of body weight.
Food Choices
A ballet dancer’ diet should compose healthy amounts of complex carbohydrates (whole grains, fruits and vegetables), lean protein and the heart-friendly unsaturated fat (nuts and seeds, walnuts, flaxseed, fish, soybean oil). Dancers should also consume 8 to 10 bread servings and at least 5 servings of vegetables every day. They should also go for low-fat sources like skim milk, yogurt and fortified soy milk (good for the bones). Dancers should keep away from protein-heavy diet as it can lead to sugar cravings.
Dancers should always have carbohydrates-rich foods on their plate. Carbohydrates supply us energy. It provides fuel for the central nervous system and the muscular system. Take note that without carbohydrates, the muscles must be broken down for fuel, which is not good for dancers. During heavy training and rehearsals, dancers should increase their amount of carbohydrates.
Healthy Food Intake
Never skip your meals. If you feel hungry during practice, take a break and eat healthy snacks.
The brain and nervous system need a constant supply of energy from blood sugar which can only come from food. Eating some carbohydrate snacks before, during and after dancing and every two hours can help to increase glucose levels. The body restores its glycogen during the two hours following exercise, so it is important to consume carbohydrates immediately after strenuous dancing. Make sure you eat to stay energized for rehearsals.
Fluid Intake
Dehydration can impair the dancer’s learning and execution of complicated choreographic combinations, so dancers will need to consume 8 ounces of fluid every 15 minutes. Drink during class and rehearsals to replace all of the carbohydrates you lost while sweating. Always bring a water bottle or flask or sports drink to every ballet activity.
Taking care of the Body
Ballet dancers also need to do amount of physical activity aside from dancing to help build their muscles and develop the physique for ballet and
flexible splits. They need to watch their weight and food intake, have enough sleeps and rest, and do not take smoke or abuse drugs. Taking care of your body can help prolong your career in dancing and ballet.
