Ballet+Dancers+Diet


 * Ballet Dancer Diets **

Ballet dancers have a reputation for developing eating disorders in order to maintain their dancer physique. However, in doing so they lose muscle mass, have increased muscle cramps, and tend to suffer from dehydration. To avoid the development of an eating disorder it is important for dancers to follow a proper and healthy nutrition plan. *Dancers should consume anywhere from 1,800 to 2,400 calories a day.

-lean meats (chicken, turkey, fish, tofu, low fat yogurts, egg whites, etc.) -vegetables and fruits of a variety of different colors (different colors provide different nutrients) -whole grains -good fats (not saturated or trans fats)
 * Major foods to be taken into account: **

While dancers want to have a larger intake of carbohydrates, experts suggest that dancers take in protein with carbohydrates. A good ration to stand by is a 4:1 ration between carbohydrates to proteins. This reason is for the fact that eating too much carbohydrates can cause fluctuations in blood sugar and proteins will help stabilize it. Carbohydrates should account for 50-60% of daily caloric intake, while protein should account for 15% of daily caloric intake. The rest of the calories should come from good fats.
 * Carbohydrates vs. Protein: **

 Since poor eating habits are very common among ballet dancers they often develop osteoporosis as a result. To help prevent this and bone mineral density loss dancers should consume a greater amount of calcium; around 1200 mg per day. However, they should try and consume only low fat dairy instead of cheese and milk that are high in fat content. Foods to consider for calcium intake is leafy green vegetables, fortified breakfast cereals, and dried beans. Calcium supplements are also a good way to get the recommended amount and to prevent deficiencies.
 *  Calcium: **

 As in any sport dancers want to remain hydrated with plenty of fluids and water. Dehydration causes fatigue and dizziness. It can also cause muscle cramping. Dancing requires a lot of endurance and remaining hydrated with help aid in this. The individual should consume around 20 oz before the activity and around 10 oz during the activity.
 *  Hydration: **

Sources: http://www.livestrong.com/article/217648-diet-for-dancers/ <span style="font-family: Arial,Helvetica,sans-serif;">http://www.livestrong.com/article/263481-a-healthy-diet-for-a-dancer/ <span style="font-family: Arial,Helvetica,sans-serif;">http://www.livestrong.com/article/2667-create-diet-dancer/