GET THE NUTRITION EDGE
How to Look Healthy, Fit and Strong and Outlast Anyone on the Dance Floor.
Dancers are athletes too. So why is it most dancers do not train like athletes? Most athletes have a strength and conditioning program. The smart ones even have a good nutritional strategy.
What about dancers? Do you have a strength and conditioning program? Do you find yourself sitting around when the DJ or band is playing one of your favorite songs because you’re too darn tired? With all the dancing you do, have you ever wondered why your body is getting more flabby--instead of lean, firm and strong?
Did you know that engaging in hours of intense physical activity without the proper nutrition could put you at a higher risk for getting a stroke or a heart attack? And finally, would you like to look great, while having the energy to outlast anyone on the dance floor? Read on, I’ll share with you some simple nutritional strategies for staying healthy, getting lean and dancing for hours without getting tired.
Why weight training?
The majority of dancers I’ve met very rarely engage in weight training and most have very poor nutritional habits. These are two very dangerous combinations.
First of all, weight training not only helps to develop lean muscle tissue, it also helps to build strong bones and to strengthen your ligaments. Your body takes an incredible beating every time you go out dancing for 2-3 hours. But you’re not only beating up your body, you’re also putting a lot of stress on your ligaments and other attachments.
Without proper weight training, it is much easier for you to pull, strain or sprain these ligaments. Which could end up taking you out of commission for a very long time (Click here for a sample weight training workout).
The Right Macronutrient/Micronutrient Balance
To understand performance nutrition you must first understand the nutrient make-up of food and how each nutrient contributes to the energy production cycle. All foods are made up of macronutrients and micronutrient.
Macronutrients are carbohydrates, proteins and fats. Macronutrients are the vitamins, minerals, enzymes and other known and unknown food chemicals. Both food groups are essential to peak performance.
Dancers need to have a diet that is high in complex carbohydrates and contains moderate amounts of protein and fat. Your diet should also contain a wide multi-colored variety of fresh fruits and vegetables––these are the best sources of vitamins, minerals, enzymes and other important food chemicals.
Keep in mind that the various colors of fruits and vegetables represent a different group of micronutrient. And they all work synergistically together, so eat your colors.
The role of carbohydrates, proteins and fats in athletic performance
Carbohydrates in the body are broken down into sugar molecules that are then stored in your muscles and liver as glycogen. The body’s preferred fuel for endurance sports is muscle glycogen.
Dancing is an endurance sport. If muscle glycogen is used up faster than it is replaced, your glycogen stores become depleted. Glycogen depletion leads to fatigue and the inability to maintain a high level of intensity during training and competition.
To prevent this from happening, the endurance athlete needs to get about 60-70% of his/her daily total calories from complex carbohydrates. The best sources of carbohydrates are whole grains--–– such as whole wheat breads, cereals, and pasta––legumes (beans and peas), and of course fruits and vegetables.
The importance of drinking water
Every chemical reaction in your body is dependent on one common substance: water. Without adequate hydration( drinking enough water), the body cannot carry out the tremendous energy expenditures we ask of it without Sacrifice. That sacrifice is usually in the form of muscle spasm or fatigue. Yet dancers often overlook this simple and effective way of improving their health, body composition, and energy status. Dancers should consume at least 64oz of water, or about eight full glasses each day. Contrary to what some say, you won’t get bloated by increasing water intake. The body’s fluid levels are maintained by a hormonal feedback mechanism and water flushes out the toxins.
Remember to drink water throughout the day, not just during workouts.
— DEL MILLERS
