Nutrition dancers

Posted on March 2, 2010
Filed Under Articles

Nutritia dansatorilor To reach full capacity in training and competitions dancers dance diet plays an important role. This article shows you how to get the energy to dance workout, right proportions of carbohydrates, fat, protein, micronutrients and fluids.
A major problem facing many dancers is not always eat what is necessary to meet energy demands of the body. The first step in a dancer's nutrition strategy is to obtain adequate amounts of calories. A first estimate of the number of calories needed a dancer for intense training is 45-50 calories per kilogram for girls and for boys 50-55 calories per kilogram. For a more exact athletes should consult a nutritionist.
A lower intake of calories will not only decrease the energy capacity of the dancer, but can also lead to malnutrition body with certain micronutrients that may affect your ability to make effort, growth and health. After correctly calculated the number of calories next step is to take care of necessary quantities of carbohydrates, fats and proteins.

Carbohydrates

Dancer's diet should consist of 55-60% carbohydrates, 12-15% protein and 20-30% fat. During some hard workouts (nt: for example, during the competition) carbohydrate intake should be increased to 65%. The reason is that they are the primary source of energy in muscle tissue. Carbohydrates are broken down and digested simple sugars (glucose) in the digestive tract and then are stored in muscles as glycogen (a polizahar) which is the main "fuel" used by the muscles. Dancers who do not eat enough carbs will lose a good part of capacitaetea to train because of the low level of muscle glycogen. You will feel tired during training.
For a diet rich in carbohydrates have to turn our attention to complex carbohydrates (cereals, bread, pasta, rice etc) and not by monosaccharides (eg chocolate nt) because the latter are poor nutritional unlike the first case. Estimated amount of 6-10 grams of carbohydrate per kilogram of weight the athlete.
In addition to regular meals is important to the body fueled with carbohydrates before, during and after training / competition. With one or two hours before these activities should be taken a little "snack" of carbohydrates. This will increase blood glucose levels will accumulate a surplus of glycogen in muscle. It is found in commercial energy bars that successfully fulfill this function for optimal functioning of the dancer.
For longer workouts or competitions is also important to digest carbohydrates to maintain blood glucose level that prevents fatigue. One way we can feed special carbohydrates is the sports drinks that contain carbohydrates calculated (6-8% glucose) that is cleared rapidly from the stomach. Supply the body with carbohydrates in a liquid is very good in terms of hydration.
After an athlete's muscles dancing exercise they need to rebuild glycogen stores. Glycogen synthesis is performed at least 2 hours of effort. Thus it is important to digest carbohydrates immediately after exercise to replenish muscle sustained for the next activity / round.

Fats

Fat plays a crucial role in membrane structure, the insulating layer around nerves, are the many hormones are important for proper fat-soluble vitamins and is an important fuel for muscles. Estimated amount of fat is 1.2 grams per kilogram of weight dancer. Because diets with high amounts of saturated fat is associated with many chronic diseases, it is recommended that up to 10 percent from fat be saturated (eg nt. saturated fat margarine, refine oil, frying, etc.).
Muscle and adipose tissue stores fat in the form of triglycerides. During exercise triglycerides are broken down into fatty acids that are metabolized to produce energy for muscle contraction. Fatty acids are folosti as an energy source for endurance activities - training which is danced continuously for more than 20 minutes. A diet too low in fat can damage health and reduce your ability to dance within.

Proteins

Protein intake is important for all athletes who train. For sports where muscle mass is not important protein used to repair tears in muscle fibers that are constantly requested. Proteins are used as auxiliary fuel and are important in the synthesis of many enzymes needed in metabolism. Estimated need for protein is 1.4 -1.6 grams per kilogram. Chicken or turkey without the skin is an excellent source of low-fat protein. Also mention vegetarian tofu, beans or rice. Other products or food supplements are not necessary for dancers if these guidelines are followed. If you do opt for such a product will recommended that milk protein. However, these very expensive high-tech products are no better than mere milk at the store.

Micronutrient

In this section we discuss about vitamins and minerals. Solubule vitamins are water soluble vitamins B and C. The fat are A, D, E and K. Vitamin B plays an important role in energy production (especially B1, B2, B3 and B6) and the formation of red blood cells ( folic acid and vitamin B12). Deficiency of these vitamins leads to darkening dance. Vitamins A (beta carotene), C and E are antioxidants used in reparearea overworked muscles, a process that helps rebuild after a workout. Vitamin D is important in bone formation.
Minerals are classified macrominerale necessary in volumes above and microminerale 100mg/zi necessary amounts under 100mg/zi. Macromineralele are calcium, phosphorus and magnesium but we will discuss here only of calcium through the dance sport. Of microminerale we discuss the same angle of view only iron and zinc.
Calcium is important in bone formation. In the first 2-3 decades of life (14-21 years) to develop the body after the bone bone formation ceases. It is important at this time to take calcium dancers. A low bone mass and calcium deficiency often causes bone fractures aggravating. The rich in calcium are dairy products.
Iron is a mineral used to carry oxygen in the blood part of the hemoglobin molecule. Iron nutrition is of two kinds: one found in meat and not found in plants (more difficult to absorb). Dancers should include in their lean red dieata to absorb iron. If you do not want it you should indrepatati attention to plants rich in iron - grains but always with vitamin C Since this maximizes the assimilation of this type of iron. Red meat is also a good source of zinc, a component of several enzymes of importance in energy production and plays a role in the production of red blood cells.
Dancers should be careful with vitamin-mineral tablets or find commercially suplinentii containing only micronutrients indicate that they may do more harm than good. An excessive amount of some kind can interfere with absorption of other vitamins and minerals and overdoses can be toxic. Using a diet rich in micronutrients is the best way forward. Moreover, in the diet there are some chemicals that bring serious athlete health benefits.
To obtain all important micronutrients dancers need to increase the fruit and vegetables in the diet (it is recommended that their service 5 times per day), whole grains, dairy products and lean meat. A variety of foods is recommended because such kinds of micronutrients ingested expand. A monotonous diet based on calories, lead to vitamin deficiencies and reduces the ability of exercise and recovery after exercise. As a safety measure can consume vitamin supplements / multimineral which contained greater or less than necessary micronutrients in each hand. This is not harmful. Read the prospectus carefully accompanying such products.
Generally be very wary of commercial products on the market such as food supplements. Dancers must know that these products may be ineffective or even dangerous. The law says that these supplements can be marketed without any proof they are safe and effective (unlike nt. drugs).

Fluids

Exercise increases the amount of heat produced by muscles. Cooling the body depends on evaporation of sweat from the skin. The amount of water lost from the body during a hard antrenamet can reach 2 liters / hour. Loss of fluids leads to dehydration which in turn leads to lower capacity during exercise and decreased mental function such as order of elements or complex choreography focusing on technical aspects or dynamic.
We recommend a glass (250 ml) of fluid every 15 minutes. Whenever there is a little break dancer must have access to a fluid. It must also be incurjat to drink before thirst occur because we know that this is the last message you release the body to lack of fluids. A water bottle or hydration fluid should always be around athlete during antrenametelor or competitions. After this the dancer must continue to drink in the next few hours. Avoid soda or fruit.
The easiest way to check the degree of hydration of the body is the color of urine, the more dark even more accesntuata dehydration. As a notice, vitamin B supplement will turn urine color irelevenat making this test.

Written by Priscilla Clarkson, PhD IADMS Educational Committee under the International Association of Dance Medicine and Science

Translated and adapted by Justin Istrate - dance club HobbyDance - Bucharest

5 Responses to "Nutrition dancers"

Ralitsa on March 3rd, 2010 1:09 am

Very good material, everyone would benefit if they follow advice given. Thanks for all the effort, as the text to reach us.
Donk on March 3rd, 2010 1:18 am

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10x Jus
Cristi MJ on March 3rd, 2010 1:52 pm

the best article ever article should appear near the top 'that, especially on kilo calories that you should have in activity at both sports training and competitions.
Diana on March 4th, 2010 7:58 pm

There are some very good advice and all dancers as well as to the use.
Nicoleta on March 19th, 2010 8:03 pm

Very useful information. My opinion is that each player should talk to a sports nutritionist once a year to make the personal profile and give it the necessary sport or food intake. Aesthetic sports were "disadvantage" requirement of a beautiful body and especially thin. Hence f serious risks eating disorders (anorexia, bulimia) to be treated to a psychiatrist or trained therapists.
In Norway 1 of 5! sports have such problems. Boys are better, only 8%. Moment for Romania I found statistics.