Leena Watts
Dance is a demanding activity that requires a lot of energy, and dancers are often curious about what they should eat to perform at their best. Dancers are elite athletes with different nutritional requirements than non-dancers, and they need to be careful about what they eat to be able to perform difficult routines or endure long working days. Dancers tend to have low energy intake, and there is a risk of developing eating disorders, so it's important to recognise the importance of nutrition for performance. A dancer's diet should focus on health and performance, and there are some key nutrients that are especially important for dancers, such as carbohydrates, proteins, fats, iron, calcium, and vitamin D.
| Characteristics | Values |
|---|---|
| Purpose | Maintenance of health and effective capability to perform |
| Considerations | Relation to constitution, moment of consumption, type of food, amount consumed, intention |
| Common Misconception | There is no 'magical dancer diet' or 'secret way of eating' |
| Diet Similarity to Non-Dancers | Dancers should maintain a diet similar to non-dancers with adjustments in food amounts to fit their extra energy expenditure |
| Main Rule | Balance |
| Food Groups | Carbohydrates, Proteins, Fats, Calcium and Vitamin D-containing foods, Iron-rich foods |
| Carbohydrates | Complex carbs (oats, barley, farro, bulgar, brown rice, potatoes, corn, and squash), Simple carbs |
| Proteins | Animal (whole eggs, milk, yogurt, chicken, cheese, meat), Plant-based (legumes, nuts, seeds, plant-based protein powders) |
| Fats | Heart-healthy fats (olive and canola oil, nuts and nut butter, avocados, wild fish) |
| Calcium and Vitamin D-containing foods | Yogurt, cheese, milk, fatty fish, fortified orange juice and milk products, mushrooms, egg yolks |
| Iron-rich foods | Shellfish (clams, mussels, oysters), red or lean meat (beef, chicken, turkey, pork), fish, beans, tofu, pumpkin seeds, nuts, enriched foods |
| Water Intake | At least 3 liters per day, more on days with dancing |
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What You'll Learn
Carbohydrates
There are two types of carbohydrates that are important for dancers: complex and simple. Complex carbohydrates are high in dietary fibre, which slows digestion and provides a steady release of energy. Sources of complex carbohydrates include plant-based foods such as whole grains (oats, barley, farro, bulgar, and brown rice), starchy vegetables (potatoes, corn, and squash), fruits, legumes, nuts, and seeds. Simple carbohydrates, on the other hand, provide a quick energy boost, such as the burst of energy needed to finish a class.
It is important for dancers to listen to their bodies and be mindful of their relationship with food. While carbohydrates are essential, dancers should be careful not to over-consume them, as this could lead to weight gain. Dancers should also be aware of the potential risks of developing eating disorders, which are three times higher for dancers than the general population.
In addition to carbohydrates, dancers should also focus on consuming adequate protein and healthy fats. Protein helps build and repair muscles, and can be found in both animal- and plant-based sources. Healthy fats, such as olive oil, nuts, nut butter, avocados, and wild fish, provide essential vitamins and promote satisfaction between meals.
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Proteins
Dancers are particularly susceptible to the pressures of achieving the "perfect" body and are at a higher risk of developing eating disorders. It is important to remember that there is no "magical dancer diet" and that a dancer's diet should be balanced and consistent, just like any other healthy diet.
Protein is an essential part of a dancer's diet as it helps to sustain the muscle-bearing actions of dance, build muscle, support immune function, regulate hormone and enzyme production, and maintain blood sugar control. Almost half of the body's protein is stored in skeletal muscle, and without enough protein, the body breaks down muscle to supply itself with energy. Therefore, it is important for dancers to consume enough protein to support their energy needs and prevent muscle breakdown.
Protein can be obtained from both animal- and plant-based sources. Animal proteins such as fish, chicken, eggs, cheese, milk, 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 a well-planned plant-based diet, which may include legumes, pseudo-cereals like quinoa and buckwheat, ancient grains like farro, beans, nuts, seeds, and veggies. It is recommended that dancers consume 1.2 to 1.7 g of protein per kg of body weight per day and consult with a dietitian to ensure their protein intake supports their individual needs.
In addition to protein, carbohydrates and fats are also crucial components of a dancer's diet. Carbohydrates are the body's preferred fuel source, providing quick or steady energy depending on whether they are simple or complex. Fats are essential for hormonal balance, bone health, and promoting satisfaction and fullness between meals. A balanced diet that includes all these macronutrients is key to supporting the high energy needs and intense physical demands of dance.
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Fats
Dancers need fat in their diets as it is an essential macronutrient that provides energy and vitamins that can only be absorbed with fat (vitamins A, D, E, and K). Fats are also important for promoting satisfaction, helping dancers feel full and satisfied between meals.
Dancers should aim to get around 20-35% of their total daily calories from healthy fats. For a 120-pound dancer, this equates to approximately 44-77 grams of fat per day, or 3-6 tablespoons of olive oil. Heart-healthy fats such as olive and canola oil, nuts and nut butter, avocados, and wild fish are beneficial for the body. These foods provide essential fatty acids and help to maintain cardiovascular health.
It is important to note that everyone's dietary needs are unique, and dancers should listen to their bodies and be mindful of their individual needs. Factors such as genetics, lifestyle, age, and dietary choices can influence the specific foods and amounts required. Consulting a dietitian or nutritionist can help dancers develop a personalized plan that ensures they are meeting their nutritional requirements.
Additionally, it is crucial for dancers to be cautious about their relationship with food. Dancers are at a higher risk of developing eating disorders due to the pressure to maintain a thin body. Instead of fixating on a "perfect" diet, dancers should focus on optimizing their food choices to enhance energy, improve performance, and support overall health.
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Vitamins and minerals
Calcium and Vitamin D
Calcium is essential for bone health, and vitamin D aids in calcium absorption and bone metabolism. Dancers should aim for at least three servings of calcium-rich foods daily, such as yogurt, cheese, milk, fatty fish, fortified orange juice, mushrooms, and egg yolks.
Iron
Iron is crucial for dancers as it carries oxygen to the brain and muscles. Good sources of iron include shellfish, red or lean meat, fish, beans, tofu, pumpkin seeds, nuts, and some enriched foods. Combining these foods with vitamin C-rich foods improves iron absorption.
Carbohydrates
Carbohydrates are the body's primary fuel source for dancers. Complex carbs, such as whole grains (oats, barley, farro, bulgar, brown rice) and starchy vegetables (potatoes, corn, squash), provide steady energy through slow digestion. Simple carbs offer quick energy boosts. Dancers should aim for 3-5 grams of carbohydrates per day per kilogram of body weight.
Proteins
Proteins are essential for building and repairing muscles. Animal-based proteins, such as fish, lean meats (chicken, turkey), eggs, cheese, milk, and yogurt, are considered "high in biological value." Vegetarian and vegan dancers can obtain all essential amino acids from a well-planned plant-based diet, including legumes, nuts, seeds, and plant-based protein powders. Dancers should consume 1.2-1.7 grams of protein per day per kilogram of body weight.
Healthy Fats
Fats are a vital source of energy and help absorb fat-soluble vitamins like A, D, E, and K. Heart-healthy fats like olive oil, canola oil, nuts and nut butter, avocados, and wild fish are beneficial. Dancers should aim for 20-35% of their daily calories to come from these healthy fats.
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Eating disorders
Dancers are at a heightened risk of developing eating disorders, with their risk being three times higher than that of the general population. This is due to a variety of factors, including the pressure to conform to a certain body type, the physical demands of dance, and the mental and emotional toll that dance can take.
Ballet dancers, in particular, are a risk group for body image distortion, dissatisfaction, and eating disorders. Studies have shown that amateur ballet dancers exhibit more inappropriate eating attitudes and behaviours than professional dancers, who presented higher body image distortion, dissatisfaction, and eating disorder prevalence. This may be due to the fact that amateur dancers do not have the same practice objectives and routines as professionals, and therefore the impact of ballet practice on body image and eating behaviours may be different.
Dancers often feel pressured to achieve the perfect diet, which can lead to rigid food rules and a cycle of guilt, anxiety, and stress at mealtimes. This can contribute to the development of eating disorders, as dancers may fixate on creating the perfect plate instead of focusing on performance nutrition and an intuitive approach to eating. Additionally, the physical demands of dance can obscure the assessment and treatment of eating disorders, as dancers may be driven by the desire to achieve a certain body type rather than focusing on health and performance.
To maintain health and performance, dancers should aim for a balanced diet that includes a variety of food groups. Carbohydrates are an important fuel source for dancers, with complex carbs providing steady energy and simple carbs offering a quick energy boost. Plant-based foods, such as whole grains, starchy vegetables, fruits, legumes, nuts, and seeds, are also beneficial. For non-vegetarians, animal proteins such as eggs, milk, yoghurt, chicken, and meat can be incorporated. Calcium-containing foods and vitamin D are essential for bone health, and fat is a crucial macronutrient for satisfaction and energy.
It is important for dancers to prioritize health and efficiency over aesthetic goals. By understanding the risks and impacts of eating disorders, dancers can adopt a healthy and sustainable approach to nutrition that supports their performance and overall well-being.
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Frequently asked questions
There is no one "perfect" dancer diet. Dancers should listen to their bodies and eat a balanced diet that suits their individual needs. This can include a variety of whole foods, such as fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats. Dancers should also ensure they are staying hydrated and getting enough calories and nutrients to support their energy levels and performance.
Dancers have high energy requirements and need to consume enough calories to support their activity levels. Carbohydrates are the body's preferred fuel source, with complex carbs providing steady energy and simple carbs offering a quick energy boost. Dancers should also ensure they are getting enough protein, which is essential for muscle building and repair. Both animal and plant-based sources of protein can provide the essential amino acids needed to support muscle health.
Yes, dancers have unique nutritional requirements due to the demands of their sport. Iron, calcium, and vitamin D are common deficiencies in dancers, so it is important to include foods rich in these nutrients. Iron carries oxygen to the brain and muscles, while calcium and vitamin D are important for bone health. Vitamin C can also help improve the absorption of iron, so pairing iron-rich foods with vitamin C-rich foods is beneficial.
Dancers should focus on eating a balanced and varied diet that includes a range of nutrient-dense foods. They should also pay attention to their body's signals and adjust their intake based on their energy expenditure. Consulting with a sports dietitian or nutritionist can help dancers create a personalized nutrition plan that supports their specific needs and performance goals. Additionally, staying hydrated is crucial for dancers, as dehydration can negatively impact their performance and health.
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