The Right Diet For The Dancers

Are you having a hard time to stay well during a competition? Are you feeling less energetic? Your diet might be the reason.
Healthy diet is very important for dancers, to help them fuel their body with the right foods, otherwise their dancing and their health might begin to suffer.
A dancer’s diet should be consisted of a balanced proteins, carbohydrates, fats, minerals and vitamins, and adequate fluids. Dancing requires lots of energy, that’s why dancers must have enough calories to keep up with their physical demands.

Proteins:
Proteins are important for repairing and building muscles. Dancer’s diet should be consisting of 12-15% Proteins. The good sources of protein include poultry, lean meats, legumes, beans, and tofu.

Carbohydrates:
Dancer’s diet should be consisting of 50-65% of Carbohydrates. Carbohydrates are found in foods such as pasta, bagels, baked potatoes, cereal and breads.

Fats:
Dancers usually worry about gaining weight, that’s why they limit their fat intake. A dancer’s diet should be consisted of about 20-30% fat However, a diet too low in fat can cause serious health consequences and impair performance for the dancer. Try to eat foods low in saturated fats, such as nuts, seafood and avocadoes.

Vitamins and Minerals:
Vitamins and minerals are important for the body, such as cell formation and energy production. To get all important vitamins and minerals, they should have at least 5 servings of vegetables and fresh fruits per day and whole grain cereals and breads.

Fluids:
Water is needed to maintain circulation, salt and electrolyte balance, regulate body temperature, and remove wastes. Body’s unique cooling system helps in losing fluids through sweat. Dancers should remember to drink small amounts of fluids before, during and after workouts because it is possible to lose large amounts of water before becoming thirsty.

Christelle Bedrossian
Dietitian-Nutritionist
Beirut, Lebanon