In order to have a successful dance season, whether you are a competitive or recreational dancer, you not only have to train and practice hard but you also have to give your body the right tools that it needs in order to function optimally. These tools include having a good quality and varied diet with enough calories, drinking plenty of fluids, regular massage or physio, good quality sleep, taking care of injuries and even supplementing, if necessary. Today we will focus on the advantages of a good quality diet.

The benefits of a healthy diet are numerous but for dancers this is even more so important due to the extreme stress and demands that we put on our bodies everyday. With a proper diet we can decrease or prevent injury, improve strength and stamina, decrease inflammation and muscle soreness and increase our focus, concentration and energy.

With a proper diet we can also prevent or decrease fatigue. This is crucial because when a dancer becomes fatigued it is the most common time that injuries may arise. Lets take a look at just a few ways to prevent fatigue from setting in:

To avoid fatigue a dancer needs to make sure that food intake is sufficient. This means eating breakfast before leaving for a morning class, eating snacks throughout the day to keep the blood glucose level stable, especially carbohydrate with protein for sustained energy, and eating regular meals with carbohydrates, fats and protein. The body needs to have a constant level of glucose in the blood to survive. (The brain alone consumes 66% of total circulating glucose supply)

- Since a dancers schedule is so erratic having snacks with you at all times is one of the best things you can do. Many small meals throughout the day usually works best for dancers. What you eat before, during and after are also very critical to your energy level and performance. (We will explore this further in future articles)

- Make sure you do not eat too much before class or rehearsal, as your energy will be going to digesting the food you ate. If you have small breaks during dance classes having something that is easily digestible, such as a smoothie, fruit or vegetable can help with your energy level.

- Drinking enough water throughout the day is extremely important. (Fatigue is one of the signs that you might be dehydrated)

- Make sure you get enough sleep.

It is also important to remember that the more exercise that you do the more calories your body needs to function properly. If you restrict your calorie intake you are putting yourself at great risk for injury, muscle loss, hormonal imbalance and a slowed metabolism. You will also be stressing your liver and have poor concentration while feeling tired and sluggish throughout the day.

The body tends to resist change. So if a low calorie diet is continued and there is not enough nutrients coming in from the food we eat the body will try to function by taking nutrients and breaking down muscles, bones and other tissues. This process is very dangerous and damaging to the body and can lead to numerous health concerns.

This is what can happen when we restrict food intake:

If you are having an extremely low calorie diet or not eating enough carbohydrates your body will use protein for energy instead of fat. This is because protein can be converted to glucose (our main energy source) in a process called gluconeogenesis. Fat is not used for energy here because it takes longer for it to breakdown into its energy source. After a few days of a very low calories diet, fat may be burned using ketones as energy. Ketones can be damaging towards the liver, kidneys and muscles cells and we want to avoid getting into this state.

This is why it is importation for dancers to have a constant supply of carbohydrates in their diet. We want to use carbohydrates and fat as energy sources and avoid using protein.

Here are a few examples of complex carbohydrates to include in your diet: whole grain bread and pasta, fruits, veggies, brown rice and other grains (quinoa, millet, oats, barley), potatoes and starchy vegetables (yams and sweet potatoes), lentils and beans. Simple carbohydrates such as candy, pop, cakes, cookies and bread with white flour should be limited.

Some good sources of protein are: chicken, turkey, seafood and wild caught fish, tofu, eggs, dairy products, lentils, beans, nuts and seeds, red meats (limit amount) For prolonged energy combine carbohydrates with a protein.

Fats are essential in our diet. Choose olive oils and other vegetable oils, avocados, flax oil, nuts and seeds, fat from dairy products (you need some fat in order to absorb calcium and fat soluble vitamins A,D,E,K), butter and fish oils are just a few options.

So if you are looking to increase your energy and concentration this year try to have a varied diet filled with whole foods. So eat up and get ready for another exciting year of dance filled with vitality and energy.

Staying Hydrated

What substance can give you more energy, help cleanse your body and eliminate toxins and keep your skin looking great? It is one of the most important and abundant substances on earth and in the human body. Without this substance your body would not be able to function properly. Have you guessed it yet? Here are a few more clues, it brings nutrients and oxygen to your cells and helps lubricate your joints.

The answer is water !

It is especially important to replenish your fluids when you increase your physical activity, as you lose water through your sweat. Water carries electrolytes, which are mineral salts that help convey electrical currents in the body and involved in proper nerve and muscle function.

During physical activity, drinks such as colas, coffee, tea, energy drinks and high sugar drinks should be avoided as they act as a diuretic and increase your loss of water, which will eventually lead to dehydration.

Are you dehydrated? Here are a few signs of dehydration:

• Thirst / Dry mouth

• Loss of appetite

• Dry skin / Shriveled skin

• Flushing

• Dark colored urine

• Tingling of the limbs

• Fatigue / Weakness / Muscle cramps or tightness

• Headache

• Decreased mental function / Confusion

• Dizziness or light-headedness

Work on increasing the amount of clean water by carrying a container with you at all times and try to drink throughout the day, instead of waiting until you are thirsty. Also, try to increase your intake of fruit, veggies and herbal teas. Increasing water intake too quickly can overwork your kidneys and digestive system and drinking too many fluids with your meals should be avoided. Increase by gradual increments to reach full hydration. Drink anywhere from 6-10 cups a day of filtered or spring water with the precise amount depending on your level of activity, temperature, humidity, diet and your individual needs. You can also try various electrolyte drinks on days that you are working out. Look for ones that are sweetened with natural sweeteners, like stevia and are not artificially colored.

]]> http://cbuccieat.wordpress.com/2009/01/15/health-tip-1/feed/ 0 cbuccidance http://cbuccieat.wordpress.com/2008/08/12/hello-world/ http://cbuccieat.wordpress.com/2008/08/12/hello-world/#comments Tue, 12 Aug 2008 19:17:53 +0000 cbuccidance ]]> Welcome to my nutrition blog. In this blog you can find information on myself and the services that I provide. Feel free to leave a comment or any nutritional questions that you may have. (This blog is currently being updated. )

You can also email me at: cnutrition@gmail.com

Happy eating,

Cristina