Madeleine Hull
Dancers are often pressured to maintain a thin body, which can lead to restrictive eating habits and an increased risk of developing eating disorders. However, it is important to note that there is no perfect diet for dancers, and the focus should be on adopting a healthy and
A Dancer's Diet
| Characteristics | Values |
|---|---|
| Diet type | No specific diet. Dancers should eat a balanced diet with meals and snacks that include all three macronutrients: carbohydrates, protein, and fats. |
| Carbohydrates | Carbohydrates should make up 55-60% of a dancer's diet, with up to 65% for more intense training schedules. Carb-rich foods include plant-based options like legumes, nuts, seeds, whole grains, veggies, and fruit. Whole grains are particularly high in iron, zinc, and vitamin B12. |
| Protein | Animal-based proteins like fish, chicken, eggs, cheese, milk, and yogurt are considered high in biological value, providing all essential amino acids for anabolic growth. Vegetarian and vegan dancers can obtain all essential amino acids from a well-planned plant-based diet, including legumes, beans, ancient grains, and pseudo-cereals (quinoa and buckwheat). Protein should make up 12-15% of a dancer's diet. |
| Fats | Heart-healthy unsaturated fats found in oils (olive and canola), fatty fish (salmon, tuna), avocados, nuts, seeds, and nut/seed butter help to alleviate inflammation. Fat should make up 30% of a dancer's diet. |
| Vitamins and minerals | Calcium- and vitamin D-rich foods are essential for bone health. Aim for at least 3 servings of calcium- and vitamin D-containing foods daily. Iron is also an essential nutrient for dancers, carrying oxygen to the brain and muscles. |
| Meal frequency | Most dancers need three meals and two to three snacks daily. They should have a meal two to four hours before practice and a snack 30 to 60 minutes before their activity. |
| Water intake | Dancers should ensure they are well-hydrated, aiming for pale-yellow urine and needing to use the bathroom every 2 to 3 hours. |
| Mindset | Dancers should be mindful of their relationship with food and avoid restrictive eating patterns, which can lead to disordered eating and negatively impact their performance. |
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What You'll Learn
There is no one-size-fits-all diet for dancers
Dancers are at a higher risk of developing eating disorders, with their risk being three times higher than the general population. This is often due to restrictive "clean" eating plans and misinformation about nutrition. Dancers should avoid fixating on a "perfect" diet and instead focus on integrating performance nutrition with an intuitive approach. It is important to recognise that a dancer's diet should aim to give them health and efficiency over aesthetic goals.
A balanced diet is important for dancers, and this balance will look different for each individual. Dancers should ensure they are eating enough food and meeting their caloric needs, as this will improve their overall health, including metabolism, hormone health, gut health, mental health, muscle recovery, cardiovascular health, and endurance. Carbohydrates are the body's preferred fuel source, and it is recommended that they make up 55-60% of a dancer's diet, with up to 65% for more intense training schedules. Complex carbs are high in dietary fibre, which slows digestion for steady energy, while simple carbs offer a quick energy boost. Carb-rich foods include legumes, nuts, seeds, whole grains, fruits, and starchy vegetables.
Protein is also important for dancers, as it helps to repair and rebuild torn muscles. It is recommended that protein makes up 12-15% of a dancer's diet. Animal-based proteins like fish, chicken, eggs, and dairy are considered high in biological value, but vegetarian and vegan dancers can obtain all essential amino acids from a well-planned plant-based diet. This includes legumes, pseudo-cereals like quinoa, ancient grains, and plant-based dairy alternatives. Fat is the final essential component of a dancer's diet, promoting satisfaction and helping dancers feel full between meals. Heart-healthy fats like olive oil, nuts, avocados, and wild fish are especially beneficial.
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Dancers should aim for a balanced diet
Dancers are often swayed by the illusion of a "perfect" diet, which can lead to restrictive eating habits and an increased risk of eating disorders. Instead, dancers should aim for a balanced diet that includes all three macronutrients: carbohydrates, proteins, and fats. This will provide them with the energy and nutrients needed to support their physical and mental performance.
Carbohydrates are the body's preferred fuel source, with complex carbs providing steady energy through dietary fibre and simple carbs offering a quick energy boost. Dancers should aim to include a variety of plant-based complex carb sources in their diet, such as whole grains, fruits, vegetables, legumes, nuts, and seeds. These foods are also rich in fibre, which supports a steady flow of energy.
Protein is essential for muscle repair and rebuilding, which is crucial for dancers subjecting their bodies to intense physical activity. Animal-based proteins like fish, chicken, eggs, dairy, cheese, and yogurt are considered high in biological value, providing all the essential amino acids for anabolic growth. Vegetarian and vegan dancers can also obtain all the essential amino acids from plant-based sources, but proper planning is required. Legume-based pastas, pseudo-cereals like quinoa and buckwheat, and ancient grains like farro are good plant-based sources of protein.
Fat is another crucial component of a dancer's diet, promoting satisfaction and helping dancers feel full and satisfied between meals. Heart-healthy unsaturated fats found in oils, fatty fish, avocados, nuts, seeds, and nut/seed butter can help alleviate inflammation. Calcium-containing foods are also important for bone health, and vitamin D aids with calcium absorption.
In addition to the types of food they eat, dancers should also pay attention to their mealtimes and portions. Dancers often have low energy intake, which can impact their overall health and performance. It is recommended that dancers have a meal two to four hours before practice and a snack 30 to 60 minutes before their activity. Most athletes require three meals and two to three snacks daily, with portions adjusted based on their age, size, and energy expenditure.
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Carbohydrates are the body's main fuel source
Dancers need a balanced diet that includes all three macronutrients: carbohydrates, protein, and fats. Carbohydrates are the body's main fuel source, providing the necessary sugars to fuel muscles and the brain. Dancers need to ensure they are eating enough food and meeting their caloric needs, as they tend to have low energy intake, which can be as low as 70% to 80% of their expected nutritional needs. Carbohydrates should make up at least 55-60% of a dancer's diet, and this can increase to up to 65% for more intense training schedules.
Carbohydrates can be simple or complex. Simple carbs offer quick energy, while complex carbs are high in dietary fibre, which slows digestion for steady, long-lasting energy. Complex carbs are found in plant-based foods like whole grains, fruits, vegetables, legumes, nuts, and seeds. Whole grains, such as rice, oats, farro, bulgur, and barley are particularly high in iron, zinc, and vitamin B12. Dancers can also get complex carbohydrates from quinoa, which is technically a seed.
Simple carbohydrates provide the quick energy boost a dancer might need before the end of a class. Simple carbs include starchy vegetables like potatoes, corn, and squash. Dancers need to ensure they are getting enough carbohydrates to fuel their demanding activity, which requires intermittent bursts of anaerobic energy. This is short, high-intensity activity that creates artistic movements.
Dancers should be careful not to fall into the trap of restrictive eating or "clean" eating, which can lead to disordered eating and negatively impact their health and performance. A balanced diet and a healthy dance practice that suits each individual dancer are what is required.
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Dancers should eat calcium-rich foods for bone health
Dancers are often interested in the perfect" diet to achieve their performance goals and maintain their health. However, it's important to remember that there is no "magical dancer diet", and the key to a healthy dancer's body is a general healthy way of living, of which diet is just one aspect. A balanced diet is crucial, and adjustments should only be made in the amounts of food to match a dancer's energy expenditure.
Dancers should pay particular attention to their calcium intake to support their bone health. Calcium gives bones the strength and hardness they need to support everyday activities. A calcium-rich diet can help prevent poor bone health conditions such as osteoporosis and reduce the risk of fractures. Dancers can get their recommended daily calcium intake of 700mg by incorporating a variety of calcium-rich foods into their diet.
Calcium-containing foods essential for a dancer's bone health include dairy products like milk, yoghurt, and cheese. Non-dairy sources of calcium include calcium-fortified soya milk and yoghurt, as well as certain plant-based foods like spinach. However, it's worth noting that while spinach contains high levels of calcium, it also contains oxalate, which reduces calcium absorption. Vitamin D is also crucial for calcium absorption and bone metabolism, so dancers should include vitamin D sources such as fatty fish, fortified orange juice, and egg yolks in their diet.
In addition to calcium and vitamin D, dancers should ensure they are consuming adequate amounts of complex carbohydrates for steady energy release and simple carbohydrates for quick energy boosts. Heart-healthy fats like olive oil, nuts, and avocados are also beneficial for overall health and can help dancers feel satisfied between meals. Finally, dancers should remember that their relationship with food is just as important as the food they eat. A healthy diet should aim to promote health and efficiency over aesthetic goals to reduce the risk of developing eating disorders, which are three times more common among dancers.
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Dancers should eat iron-rich foods to carry oxygen to the brain and muscles
Dancers are often swayed by the illusion of a "perfect" diet, which can lead to an unsustainable relationship with food. It is important to recognise that a dancer's diet should focus on health and performance, and the aesthetic of a dancer's body is a secondary effect of a healthy diet and lifestyle.
Dancers should be mindful of their iron intake, as it is an essential nutrient that carries oxygen throughout the body as part of red blood cells. Iron is especially important for dancers as it helps ensure they have the energy and stamina to perform. A study of female ballet dancers found that more than half were iron deficient. Dancers with optimal iron levels are better equipped to endure long rehearsals and performances without overwhelming fatigue.
Dancers can include iron-rich foods in their diets to maintain adequate iron levels. Red meat, such as beef, chicken, and turkey, are great sources of heme iron, which is easily absorbed by the body. Shellfish is also a good source of heme iron. For plant-based dancers, leafy greens like spinach, kale, and Swiss chard are excellent sources of non-heme iron. Legumes, beans, lentils, and chickpeas are not only rich in non-heme iron but also offer a protein boost for muscle repair and development. Nuts and seeds, such as almonds, pumpkin seeds, and sunflower seeds, are also iron-packed snacks.
Pairing plant-based iron sources with vitamin C-rich foods, like tomatoes, citrus fruits, and peppers, can enhance iron absorption. Additionally, dancers should be mindful of the amount and timing of their meals, ensuring they are relative to their size and energy expenditure.
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Frequently asked questions
A dancer's diet should be balanced and consist of meals and snacks that include all three macronutrients: carbohydrates, protein, and fats. Carbohydrates are the body's preferred fuel source, with complex carbs providing slower digestion for steady energy and simple carbs offering a quick energy boost. Carb-rich foods include plant-based options like legumes, nuts, seeds, whole grains, fruits, and vegetables. Protein helps repair and rebuild torn muscles, and can be found in both animal- and plant-based sources. Fat is an essential macronutrient, especially for active dancers, as it helps with hormonal balance, bone health, and mealtime satisfaction. Heart-healthy fats include olive and canola oil, nuts and nut butter, avocados, and wild fish.
Dancers should aim to incorporate a variety of nutrient-dense foods into their diet. Some specific recommendations include:
- Whole grains like oats, barley, farro, bulgur, quinoa, and brown rice
- Starchy vegetables like potatoes, corn, and squash
- Fruits, legumes, nuts, and seeds
- Animal proteins like whole eggs, milk, yogurt, chicken, cheese, and meat
- Calcium- and vitamin D-rich foods like yogurt, cheese, milk, fatty fish, fortified orange juice, mushrooms, and egg yolks
The amount of food a dancer should eat depends on their size and energy expenditure. Dancers should ensure they are meeting their caloric needs, as eating too few calories can lead to health issues and impaired performance. Most dancers need three meals and two to three snacks daily, with a meal two to four hours before practice and a snack 30 to 60 minutes beforehand.
Yes, dancers often feel pressured to maintain a thin body and may fall into the trap of restrictive eating or "clean" eating, which can lead to eating disorders and negatively impact their health and performance. There is no "perfect" diet or secret way of eating that will unlock performance potential. Instead, dancers should focus on a generally healthy way of living and aim for nutritional adequacy, balance, consistency, and variety in their diets.
Dancers can seek guidance from registered dietitian nutritionists, who can provide personalized advice and help them understand their unique nutritional needs. Resources like The Healthy Dancer® and Dance Nutrition also offer information and guidance on optimizing a dancer's diet and performance.
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