Nutrition for Dancers
Prepared by Jane Baas, Professor of Dance, Western Michigan University--updated 5/08

Resources used in preparation:
Chmelar and Fitt, Diet for Dancers: Dancing at Your Peak, Princeton Book Company, Pennington, NJ, 1990.
Sindecuse Health Center, Western Michigan University
American College Health Association
Dr. Thomas Welsh, Florida State University
Dr. Janice L. Grover, Baylor College of Medicine
Gretchen Kauth, R.D., Western Michigan University

Function of types of food

Carbohydrates - most efficient energy source. Found primarily in breads, cereals, pastas, rice, fruits and vegetables.

Protein - builds and repairs body tissues (muscles, blood, etc.). Found primarily in milk, yogurt, cheese, meat, poultry, fish, dried beans, eggs and nuts.

Fat - energy storage for later use. Also helps with absorption of vitamins A, D. E and K and are important for cell membrane structure. Found inherently in many protein sources, but also added as fats (margarine, etc.) and oils (cooking, salad dressings, etc.).

Optimal energy diet for dancers

60-70% of calories from carbohydrates
12-15% of calories from protein
15-20% of calories from fat

New Daily Recommended Serving Guidelines

4 from fruit group (2 cups)
5 from vegetable group (2.5 cups)
6 from grains; at least 1/2 from whole grains (3 cups)
5.5 from lean meat and beans
3 from dairy
5 tsp. oils
Leaves 267 discretionary calories in a 2,000 calorie diet

How many calories do I need?

Depends on activity level. One hour of ballet class burns about 200 calories; primarily carbohydrates since dance is anaerobic, unless carbohydrate consumption is insufficient for activity. If carbohydrates and fat are not available, protein is used as energy which breaks down muscle tissue.

Sample calorie intake estimation formula (based on a 120-pound dancer):

Normal person day 15 cal/lb/day x weight x 120 lbs. = 1,800 cal/day
Technique class 200 cal/hr x 2 hr/day = 400 cal/day
Rehearsals 100 cal/hr x 2 hr/day = 200 cal/day
TOTAL CALORIES BURNED/DAY 2,400 cal/day

Most dancers get insufficient aerobic activity (which burns fat) and insufficient calories. Anything under 1,500 calories is inadequate to avoid injury and permanent physical damage. Inadequate nutrition can also cause depression.

If weight loss is a goal, either reduce intake by 500 calories per day, burn 500 additional calories per day through aerobic exercise, or a combination. This will achieve a healthy weight loss of 1-2 pounds per week. Faster weight loss is unsafe. Evidence shows that crash dieting makes you more prone to injury, and makes you tired, dizzy, irritable or depressed. The metabolism slows down to provide more calories for fat storage. When the diet ends, water and fat are replaced before muscle.

Try to consume a variety of nutrient dense foods and beverages within and among the basic food groups. Choose foods that limit saturated fat, trans fats and avoid added sugars, salt and alcohol.

What about other nutrients?

Iron - Need 10 to 18 milligrams per day. Best sources are enriched cereals such at Total and Product 19 (9-12 milligrams per serving); red meat, sunflower seeds, dried beans, prune juice (4-9 milligrams per serving); and dark, leafy greens, raisins, watermelon, turkey, seafood, veal and pork (2-4 milligrams per serving). Eating a food rich in Vitamin C increases dietary iron absorption. Symptoms of iron deficiency in dancers may include reduced energy levels, anemia, light-headedness, broken blood vessels in lower extremities from jumping.

Calcium - 1,200 milligrams per day until age 19; then 800 milligrams per day. Insufficient calcium intake results in bone loss and joint deterioration during aging. Best sources of calcium are skim milk, low or non-fat yogurt, low-fat cheese, broccoli, calcium fortified cereals and juices.

Nutritional disorders

Between 8-38% of female dancers have been found to have a serious eating problem. Male dancers are not immune from these disorders. People with eating disorders are often subject to depression, anxiety, and low self-esteem. They generally are perfectionists who feel inadequate, ashamed and guilty when they don't measure up to their own standards--standards that are often unrealistic.

Anorexia Nervosa - (self-starvation) often thin to the point of emaciation, but perceive self as fat. Symptoms include dry skin and hair, cold hands and feet, general weakness, constipation and digestive problems, insomnia and loss of menstrual periods. Later symptoms include increased infections, stress fractures, chemical imbalances, and weaknesses of the heart muscle that can lead to death.

Bulimia Nervosa - (binging and purging) usually normal weight, and do binging and purging secretly with rapid weight gains and losses. Purging behaviors include vomiting, abusing laxatives and diuretics, fasting, and over-exercising. Symptoms include dehydration, constipation and digestive disorders, severe dental problems, and muscle weakness. Later symptoms include ulcers and life-threatening heart irregularities.

Getting help - Because many factors contribute to these disorders, most people need professional help. This may include a combination of behavior modification, psychotherapy, self-help groups, drug therapy and nutritional counseling. In severe cases, hospitalization may be necessary.

Healthy snacks for dancers to carry with them

Plain, low-fat yogurt
Part-skim mozzarella or ricotta cheese
Fresh fruits and vegetables (with non-fat dips if desired)
Whole-grain English muffins, bagels, and bread
Rice cakes with fat-free cream cheese
High-fiber flatbreads and crackers
Unbuttered popcorn
Dry-roasted, unsalted nuts and seeds
Breadsticks and pretzels
Raisins and other dried fruits
Ice milk, sorbet or frozen low-fat yogurt
Unsweetened fruit and vegetable juices
Water!

Little known facts to help dancers

• Avoid caffeine which is a diuretic and robs the body of much needed fluid.
• Thirst is a symptom of dehydration; don't wait until you are thirsty to drink water.
• Drink 8 glasses of water every day throughout the day; cool to cold water is best. But be careful of drinking excessive amounts of water which can cause an electrolyte imbalance.
• For non-milk drinkers, yogurt does not contain vitamin D. An alternate source of Vitamin D is 15 minutes per day in the sun.
• Milk that is lowest in fat has the greatest amount of calcium.
• For those with lactose intolerance, Tums can provide calcium and should be taken without food for the greatest absorption.
• Many small meals (6 per day, e.g.) instead of three large ones prevents large swings in energy and glucose levels.
• Alcohol has more calories gram per gram than carbohydrates or protein, and almost as many calories as fat, with almost no nutritional value. Moderate alcohol intake for men = 2 drinks per day; for women = 1 drink per day.