Dancers diet helps dancers to be thin and healthy, not being lean and sick. Since all time, the relationship to food is very problematic for a dancer. Dancers diet is not only solve this problem, but it also preserves the aesthetic criteria that prevail in classical dance.
Notions of nutritional diet that is most favorable for the development of all dancers will be shared with you in this article
Dancers diet caloric intake
The diet of a dancer meets the criteria of the normal man’s food balance:
- 15% protein, 30% fat, 50 to 55% carbohydrates,
- An equal intake of animal proteins and vegetable proteins,
- Respecting the proportions of saturated fatty acids, unsaturated fatty acids and “marine” fats rich in fatty acids of the omega 3 and omega 6 series,
- A simple sugar intake that should not exceed 10% of the total calories.
Qualitatively balanced meals
Daily intake should be divided into three meals, including breakfast, lunch and dinner. Then we can add a snack, all without forgetting to hydrate. Each meal should consist of carbohydrates, fats, proteins, vitamins and minerals.
Carbohydrates occupy a prominent place among food families, in a normal diet, account for more than half of the energy intake. They allow the proper functioning of the brain and energy metabolism, especially at the muscular level.
They are therefore all that is most important in the dietary practices of athletes, and all the more in a nutritional diet of dancers.
Lipids (oil, butter, cream, oilseed, avocado …) are an important source of energy, especially for long-term efforts. They participate in a good immunity and they bring vitamins A (vitamin of the vision and the skin) and D (vitamin of the bone).
For a good balance, it is advisable an average contribution of:
- 2 to 3 tablespoons of oil a day, to be added to preparations or salads,
- 20 to 30 g butter for the accompaniment of starchy foods or green vegetables,
- A tablespoon of fresh cream can still possible.
Proteins are needed for maintenance and renewal of muscle tissue. The athlete has an increased need for protein: 1.2 g per kg of body weight against 1 g per kg of weight for a sedentary. Proteins therefore play a major factor in the good development of the body of athletes, hence their presence in a nutritional diet of dancers.
The intense muscular work requires especially a vitamin intake of group B and C.
Vitamin B1 (pasta, rice, bread, wheat germ) is essential for the conversion of carbohydrates into energy. If the diet is balanced, vitamin B1 is provided in sufficient quantity. The other vitamins of group B (B2, B3, B5, B6) participate in the transformation of lipids and proteins into energy. They are brought in sufficient quantities when the diet is balanced and varied.
Vitamin C (rose hips, acidic berries, citrus fruits, kiwis) is involved in many reactions during the effort. It promotes the assimilation of iron, PARTICIPATES in the fight against the cold and allows the restoration of the cell membrane. The intake of 2 to 3 fruits per day, including a high vitamin C, is therefore essential in a nutritional diet of dancers.
Iron and calcium are minerals recommended for the nutritional diet of dancers.
It is therefore necessary to consume foods rich in iron (pulses, liver, egg …). Iron deficiency can cause fatigue, pallor, palpitations. This deficiency due to mechanisms like a rupture of the red blood cells, rules too abundant for women, is all the more frequent in the dancer as in the dancer.
An optimum intake of 900 mg of calcium per day must be ensured. Calcium deficiency can lead to a lack of mineralization of the bone, causing bone pain or fatigue fractures.
More water needs
It is advisable to take a contribution of 1.5 to 2 liters of water per day, to increase in case of warm atmosphere and according to the duration and the intensity of the effort. Sweating causes a significant loss of water. But any sportsman sweats a lot. Care must be taken to compensate to avoid dehydration, which can often be responsible for fatigue and the appearance of cramps and tendinitis.
Bad hydration is the main enemy of an athlete. High water consumption is therefore an inevitable fact in the nutritional diet of dancers.
Dancer diet recipes and menu
The best solution is to have three structured meals at regular hours, with a snack at the end of the effort and, if necessary, in the afternoon.
The best is to make a hearty breakfast, combining a cereal product (bread, cereals, rusks …), a lipid (butter, sunflower margarine …), a protein rich in calcium (milk, yogurt, cottage cheese, cheese) , a fruit, a drink (tea, coffee, water …). Depending on the appetite of each, you can add a fruit or fruit juice, or a protein rich in iron (egg, meat, ham).
Lunch and dinner
They must be balanced by combining a protein (fish, poultry, white meat, egg, ham, red meat), a vegetable, a dairy product and a fruit. It is advisable to take a green vegetable cooked at a meal, and a starchy or dry vegetable at the other meal. It can also be add a crudity or soup.
Then, it is recommended to avoid foods and drinks that can cause digestive embarrassment (cauliflower, spinach, soft drinks, ice cream …).
Depending on the dancer’s appetite, if the time between main meals is too important and is responsible for cravings, you have the option of having a snack in the afternoon. And if it is also felt the need in the morning, you can associate bread or cereals with fruits and / or dairy products.
Dancer’s diet and nutrition (dancers nutrition)
Better structure and balance your meals through a better knowledge of foods, their composition and their contributions. In fact, each food contributes to the balance of our body. If a healthy diet is varied and diversified, it must be accompanied by a harmonious eating behavior, with regular meal rhythms. It is a question of meals taken as calm as possible, taking care to chew food and to ensure respect for family and cultural habits.
Eating well is important when you want to be healthy. But this fact is even more important for athletes, especially high-level athletes. Dance is a discipline that requires a great deal of physical effort and psychology to the human body. In addition, the aesthetic dictates of the show world, the finesse of the dancer, add some pressure, and can create an emotional imbalance in the dancer. It is at this point, that often appears the limit between being thin and healthy, and being thin and sick. To meet these requirements and enter the mold, a staggering number of amateur or professional dancers then fall into anorexia and bulimia. And at that moment, it often starts to be too late to react. These diseases are extremely dangerous, and may have consequences in the future life of the dancer.
So passionate or amateur dancers, follow Dancers diet as you can, listen to your body and feed yourself healthy. And sometimes even, treat yourself to some pleasures! Because there is nothing better for your body, and to feel good about yourself, than to have fun!
Read also: keys to a successful diet
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