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NUTRITION FOR DANCERS

NUTRITION FOR DANCERS. Fuelling the dancing body. MISCONCEPTIONS. Myth: Dancers eat little to stay thin Dancers spend lots of time physically active and therefore need lots of calories in order to have the energy to perform at their best

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NUTRITION FOR DANCERS

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  1. NUTRITION FOR DANCERS Fuelling the dancing body

  2. MISCONCEPTIONS • Myth: Dancers eat little to stay thin • Dancers spend lots of time physically active and therefore need lots of calories in order to have the energy to perform at their best • Myth: A chocolate bar will give you enough energy to get through class/rehearsal • Chocolate bars may have lots of calories to keep you going, they lack the nutrients to support the growth and development of muscles that a dancer needs.

  3. MISCONCEPTIONS • Myth: A healthy diet means you don’t eat bread • Bread (especially wholemeal bread) is a great source of energy for dancers and is rich in macronutrients • Myth: Coke will re-hydrate you during class • Coke contains high amounts of caffeine which dehydrates the body, in order to prevent the affects of dehydration on your performance it is best to drink water. • Myth: I only eat when I get home from school, that should be enough! • A dancing body requires fuel ‘top ups’ before and after class in order to replace the fluids and sugars that were burned during the class. (especially protein to repair those muscles!)

  4. PROTEINS • Building blocks of muscles • Used for repair and growth • Found in Meat, Fish, Eggs, Nuts and Legumes (beans)

  5. CARBOHYDRATES • Body’s main energy source • Used to provide energy to the muscles • Complex Carbohydrates are better for dancers because they contain macronutrients such as fibre that the body needs to function. Examples of complex Carbs are: Pasta, Rice, Bread, Potatoes, fruit, vegetables, and legumes (beans) • Simple Carbohydrates will give the body energy, but lack the macronutrients. Examples are doughnuts, cake, and chocolate.

  6. FATS • Second source of energy, used for endurance (once your carbohydrates run out, the body will begin to use fat for energy) • Insulate the body • Needed for the absorption of vitamins • Healthy fats are found in Olive Oil, Nuts, Nut Oils, and Avocados

  7. Vitamins and Minerals • Help regulate bodily function and are used for a variety of functions • Iron (found in spinach, green veg and red meat) is used to carry oxygen to the muscles because it is used in haemoglobin • Calcium (found in dairy products such as milk and cheese) is used in bone formation • Vitamins A,C, E are used to assist in the repair of over-stressed muscles • Vitamin D is used to help with bone formation • Vitamin B is used in energy production • In order to get all of the vitamins and minerals you need, you MUST eat your recommended five servings of fruit and vegetables each day; plus meat, dairy and whole grain breads.

  8. Vitamins and Minerals

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