Any school can train a student. However, not everyone can teach appropriately and safely. ballet tech® of ohio offers programs of study in a unique and nurturing environment. Our faculty cultivates respect for the art of dance while adhering to the philosophy of our name. Merging the classical and traditional in synergy with the Internet and today's cutting edge technology, offering unique, collaborative programs not found elsewhere.
Welcome to one of our Grow A Great Dancer® programs developed and implemented by a registered nurse, a member of IADMS. The goal is to offer healthy and safe training to dancers in collaboration with professionals from the fields of dance, medicine, and science. Offering educational programs and material in nutrition, injury prevention, stress relief and the importance of sleep. As well as information and resources regarding appropriate treatment and rehabilitation for dance related injuries. Working together and in collaboration with professionals who are concerned with the dancers' physical and psychological well being. With a commitment to continuing education our students benefit from our consistent philosophy of the holistic approach; nurturing mind, body and spirit to cultivate healthy and happy dancers/individuals with strong self esteem who can use this knowledge throughout their life span. Providing the background and tools to succeed and excel not only in the field of dance, but in all walks of life..
The information may be shared as long as credited appropriately. However, please, note that the material is copyright protected.
Dance Nutrition, has been developed especially for dancers, with their unique nutrition and hydration requirements in mind. Includes educational information applicable to all age levels, with emphasis on teens and their unique needs.
This webpage houses a plethora of educational information/resources and is only a part of what is covered in our Summer Intensive program, where we also cover injury prevention/treatment. Healthy Movement.
This is a program unlike any other!
"Prevention rather than Intervention is the goal!"
This following information is not meant to diagnose nor prescribe. Always, check with your appropriate healthcare professional, especially, if you are diabetic!
Please, click on the Food Pyramid feature for a presentation with a synopsis of the more detailed information.
Click on Picture
Note that the government recommendations for a balanced diet will not suffice, because the GMO foods do not have the same nutritional value as organic and locally grown foods. Which is the reason we have epidemic vitamin and mineral deficiencies in the USA today requiring the use of good quality supplements.
There is no point in eating a balanced diet if the food itself is not safe. Therefore, you must educate yourself! Demand labeling!
This information has been on this website for years. I was teaching my summer intensive classes about our food industry and the toxins leading to disease for years, and now the information has become mainstream. Covered on Oprah and I urge you to sign Jamie's petition and watch his TV program Food Revolution. Schools that are now GMO free have seen a decrease in unruly and violent behavior and students with better attention spans and a rise in student test scores.
Use this link to find your daily requirements. Make sure in calculating your meals that you always use the "active" category due to your rigorous dance schedule Calculate dietary requirements *
Use this link and find your daily requirement and print out 3 worksheets. MyPyramid.gov*
The soy in the USA has been genetically modified! YouTube *
Avoid Splenda! It is not a natrual sugar, it is manipulated in the laboratory! The only really natural sugar with no calories is Stevia, Now sold in grocery stores, under such names as TruVia.
Vitamin D deficieny epidemic If you are having problems with stress fractures the first place to look is your calcium and vitamin D. Especially, important in adolescent girls.
Carbohydrate The brain needs the fuel to send the signals down the spine and into the muscles. Glycogen is essential for the muscles to work and follow your commands.
A dancer's diet should be composed of about 55-60% carbohydrate, 12-15% protein, and 20-30% fat.
During heavy training and rehearsals the amount of carbohydrate should be increased to about 65%. The reason is that carbohydrate is the major energy source in muscles. Ingested carbohydrate is broken down into simple sugars (glucose) in the digestive tract then stored in muscle in the form of glycogen, the primary fuel for energy production.
Dancers who do not ingest sufficient carbohydrate in their diet will compromise their ability to train because of low muscle glycogen levels. They may feel more fatigued during classes and rehearsals.
To achieve a high carbohydrate diet, food choices should be complex carbohydrate (bagels, cereal, bread, English muffins, pasta, rice) rather than simple sugars, because complex carbohydrate has many micronutrients associated with it (nutrient dense) while simple sugars are nutrient poor. The estimated carbohydrate need is 6-10 grams of carbohydrate per kilogram of body weight. (one kg = 2.2lbs)
In addition to meals, other times when carbohydrate ingestion is important are before, during, and after class, rehearsal, or performance. About 1-2 hours prior to these activities, a small carbohydrate snack should be consumed. This will increase glucose levels in the circulation and "top-off" muscle glycogen stores. A carbohydrate snack, such as a bagel or commercially available "energy" bars, can provide the added boost needed for optimal performance.
Carbs ingested at the same time as a small amount of protein results in a synergistic effect.. Whereby, both nutritional properties are optimized.
During long rehearsals it is also important to ingest some carbohydrate to maintain circulating levels of glucose to prevent fatigue.
Maintaining a stable blood sugar level is essential to the health of not only a dancer, but to everyone. A good way to ingest this carbohydrate is in solution such as sports drinks that are specially formulated to contain the right amount of carbohydrate (6-8% glucose) to empty from the stomach quickly. Ingesting carbohydrate in a solution also provides the added benefit of fluid replacement. Drinking sodas with High
Friuctose Corn Syrup (HFC) is detrimental to your health. Diet drinks are toxic, because they contain aspartame. Avoid anything that claims to be "sugar free" and avoid NutraSweet, Equal and Candarel. Aspartame is now known ad Amino Sweet. Don't be fooled read labels! Article about aspartame injuries.
After a period of dancing, the muscles require an adequate supply of carbohydrate to replenish the muscle glycogen stores. Because the fastest rate of glycogen re-synthesis occurs in the 2 hours following exercise, it is important to ingest carbohydrate as soon as possible after a long or strenuous exercise period to refill muscle stores and be ready for the next activity.
Protein: Adeqqate protein ingmstion is essenteal for all dancers who are training. For those dancers who are bot building muscle, protein is needed to repair the breakdown of muscle fibers that are stressed by constant use. Protein is also used as an auxiliary fuel, and it is important for synthesizing the many enzymes necessary for metabolism.
The estimated protein need is 1.4-1.6 grams of protein per kilogram of body weight. (one kg = 2.2lbs) For non-vegetarians, chicken or turkey without the skin are excellent low fat protein sources. For vegetarians, tofu, seitan (wheat gluten), and mixtures of beans and rice are good protein choices.
Fat from the diet provides structure for all cell membranes, comprises the insulating layer around nerves, forms the base of many hormones, is needed for the absorption of fat soluble vitamins, and is an important fuel for muscles. The estimated grams of fat in the diet are about 1.2 gm per kilogram of body weight. Because ingestion of high amounts of saturated fats is associated with chronic disease, the recommended amount of saturated fat in the diet should be less than 10%.
Muscle and adipose (fat) tissue store fat in the form of triglycerides. During exercise, triglycerides are broken down into fatty acid{ which are metabolized to produce energy for muscle contraction. Fatty acids are used as an energy source in the muscle for endurance activities such as during a long rehearsal where the body is continuously exercising for over 20 minutes at a time. A diet too low in fat can have serious health consequances and ultimapely can impair p|erformance.
Vitamins and minerals comprise the micronutrients in the diet. Water soluble vitamins are the B vitamins and vitamin C. Vitamins A, D, E, and K are fat soluble. The B vitamins play important roles in energy production (especially thiamin, riboflavin, niacin and vitamin B6) and in red blood cell formation (folic acid and vitamin B12).
Deficiency of these vitamins can impair performance. Vitamins A (beta carotene), C, and E function as antioxidants that are necessary for the repair of over-stressed muscles and are needed to help muscles recover from strenuous classes and rehearsals. Vitamin D is important in bone formation.
Mineralsare classified into macrominerals that are needed in levels of over 100 mg/day and microminerals (trace minerals) that are needed in levels of under 100 mg/day. Macrominerals are calcium, phosphorus, and magnesium, but only calcium will be discussed because of its importance for dancers. There are 9 trace minerals but only iron and zinc will be discussed because of the possible deficiency of these minerals in dancers.
Calcium is important in bone formation. During the first 2-3 decades of life, bone mass is developed and thereafter, bone formation ceases. It is essential to ingest adequate calcium during the bone growth years. Low bone mass and low calcium intake are also associated with increased risk of stress fractures. The richest source of calcium is dairy products. Females require more calcium. If you are diagnosed with stress fracture assess your dietary intake. Supplements may be necessary, calcium and vitamin D. Sesame seeds are a great scource of calcium.
Iron is a trace mineral needed to carry oxygen in the blood because it forms part of the hemoglobin molecule. Oxygen is used for the production of energy in muscle cells. Dietary iron is of two types, the heme, found in meat, and non-heme, less absorbable type found in plants. Dancers should include some lean red meat in their diet to obtain adequate iron. (Iron supplements can be constipating and make your stool/feces a dark green color. You can help avoid the constipation by taking stool softeners).
However, if dancers are vegetarians, then they should be careful to ingest foods rich in iron, like whole grains. Because vitamin C increases the absorption of non-heme iron, ingesting a source of vitamin C along with food will maximize absorption of non-heme iron. Red meat is also a good source of zinc which is a component of several enzymes important in energy production and plays a role in red blood cell production.
There is currently an epidemic of vitamin D deficiency in the the USA. Dancers should be cautious about taking vitamin and mineral supplements because supplements containing only selected micronutrients could do more harm than good. Excessive amounts of one can interfere with the absorption of another, and megadoses of some vitamins and minerals could be toxic. Adjusting the diet so that it is rich in micronutrients is the recommended means of obtaining necessary micronutrients. Furthermore, there are numerous phytochemicals in food that impart important health benefits. However, due to the foods we eat being genetically modified (GM) the nutritional value is not as good as in past decades.
To obtain all important micronutrients, dancers should increase the amount of fresh fruit and vegetables (recommended 5 servings of fruit or vegetables per day), whole grains, dairy products, and lean red meat.
Because not all vitamins or minerals occur in all foods, dancers should ingest a wide variety of foods. A calorie restricted or monotonous diet could lead to a deficiency in some of these vitamins and could impair the ability to train strenuously and recover.
As an insurance policy, a multivitamin/mineral supplement containing equal to or less than the recommended level of each micronutrient will provide a balance that is not harmful. Read the label carefully before purchasing a vitamin/mineral supplement.
There are many dietary supplements on the market designed to enhance performance or decrease body weight. Dancers should be warned that these supplements may be ineffective or even dangerous. Dietary supplements can be marketed without adequate proof that they are standardized, effective or safe. Find yourself a reputable supplier where you can be confident of the quality and standardized potency such as Carotec.
Fluids**
There are studies which state that 75% or more of the American population is dehydrated. Fluid intake is essential to a dancer.
Exercise increases heat production by muscles. Cooling the body depends on evaporation of sweat from the skin. Sweat losses during a hard class or long rehearsal can be substantial-up to 2 liters/hour.
Fluid loss results in dehydration that can impair performance and mental functioning, such as the ability to quickly pick up complicated choreographic combinations and execute them effectively.
A cup (8 ounces or 250 ml) of fluid every 15 minutes is recommended. Whenever there is a break in class or rehearsal, the dancer should have ready access to fluid, and they should be encouraged to drink because the thirst mechanism does not keep up with the body's need for fluid. A water bottle or sport drink should be part of a dancer's "gear," and, if possible, the dancer should be able to bring the bottle into the studio for frequent drinks.
Following class and rehearsal, dancers should continue to increase fluid consumption for the next few hours. Be sure you ingest a variety of fluids throughout the day. Drinking large volumes of plain water can be detrimental to your health, because water lacks the essential electrolytes necessary to replenish those lost during rigorous physical activity.
Avoid carbonated drinks and large quantities of fruit juice. We also suggest that you avoid any diet drinks since they contain Aspartame.
A simple way to monitor hydration is to check urine color: clear to light yellow is hydrated; yellow to dark yellow means dehydrated. One caveat, vitamin B supplements will result in yellow urine and make this dehydration "test" inaccurate.
Optimal energy diet for dancers
60-70% of calories from carbohydrates 12-15% of calories from protein 15-20% of calories from fat
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.).
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
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 do not get enough aerobic activity (which burns fat) and ingest insufficient calories for their bodies to take on the rigorous demands of dance. Anything under 1,500 calories is inadequate to avoid injury and permanent physical damage. Inadequate nutrition can also lead to clinical 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.
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 Fluids!
Without enough carbs the body destroys lean muscle tissue for energy, resulting in decreased metabolic rate—the last thing dancers want. Daniel Gastelu and Dr. Fred Hatfield, authors of Dynamic Nutrition For Maximum Performance, suggest that what seems to work best for most dancers is a plan that includes a blend of 55-60 percent carbs, 20-25 percent protein and 20 percent fat. Thomas Incledon, MS, RD, agrees “as long as the calorie values are high enough to fuel the demand of their active lifestyle.
However, if the individual is ingesting insufficient calories per day, then using a percentage-based system may result in inadequate nutrients in the diet.”
Let’s explore which carbohydrates will provide the best fuel for you.
Carbs’ Two Faces
“Sugar: Friend Or Foe?”
The simple carbohydrate form that includes brown sugar, molasses, fructose and honey or other substances commonly found in foods such as candy, pastries, colas, ice cream and cookies. Many of those foods provide “empty” calories that lack significant nutrients, but supply energy. They tend to provide an initial burst of energy and then leave you craving more as your energy levels sag.
Complex carbohydrates include starchy or fibrous foods that rank low on the Glycemic Index
Foods with a high, Glycemic Index. rating like sugars, are very quickly converted into energy and will not leave you feeling satisfied for long.
Raw foods, such as fruits and vegetables or foods high in fiber, such as wheat breads and bran cereals, rank lower on the index. These take more time for the body to digest, providing you with sustained energy.
Will Carbs Make Me Fat?
Any food eaten in the appropriate serving size will not make you gain weight, but calories in excess of your body’s metabolic needs will, whether they come from fat, carbohydrates or protein. Often it’s fat-laden goodies piled on top of carbs that are the weight culprit, such as sour cream on potatoes, butter on bread and cream sauces over pasta.
Identifying realistic portion sizes for carbohydrates can be challenging. A single serving of pasta (2 oz. dry) is 220 calories. Most restaurants serve you two or three times that, plus all the bread you can consume. Cereal boxes usually suggest a serving size of one ounce, but depending on the cereal, quantities can range from 1/4 cup of raisin granola (123 calories), to one cup of corn flakes (110 calories). Learn what constitutes a serving and pay close attention to food labels.
Eating For Yourself
The ideal meal to eat before dancing is the one that works best for you. If you find that having any solid food in your system 90 minutes before a recital leaves you feeling nauseated, a fruit smoothie consisting of carbs and protein in liquid form may be easier on your butterfly-filled stomach. Another dancer may need to eat a piece of wheat toast with boysenberry jam and yogurt. A third may prefer leftover thick-crust vegetarian pizza with nonfat cheese.
TRY THIS: Two hours before a class or performance, eat a small meal (200-300 calories) consisting of a serving each of grain, fruit/vegetable and protein—for example: a turkey, lettuce and tomato sandwich on a bagel, no butter. Bring along some water or an energy drink to sip during breaks. And have a healthy snack (75 percent carbs, 25 percent protein) handy for right after your class to replenish depleted glycogen stores in your muscles.
Finding the appropriate formula that works best for your body takes time. Start with the general guidelines of 60-20-20 and then add or subtract five percent to each until you find the blend that helps you to feel good, maintain energy levels and dance your heart out.
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. The body needs to use the sun in order to activate 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. Maintaining the blood glucose level as stable as possible is the best way for not only dancers, all individuals. • 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;
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.
AnorexiaNervosa - (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. more
BulimiaNervosa - (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.
All dancers need to ingest sufficient energy to meet the rigors of hard training.
Consuming the right amounts and types of food and fluid will provide the body with "high performance fuel" necessary to achieve optimal training benefits and peak performance.
International Association for Dance Medicine and Science (IADMS) Jane Baas, Associate Professor of Dance, Western Michigan University
