Nutrition dancers

Posted on March 2, 2010
Filed under articles

Nutritia dansatorilor To reach full capacity during training and competitions dancers dance diet plays an important role. This article shows how to obtain the energy needed to dance training, correct proportions of carbohydrates, fats, proteins, micronutrients, and fluids.
A significant problem facing many dancers is not always eat what is necessary to meet energy demands of the body. The first step in the nutritional strategy of a dancer is getting adequate amounts of calories. A first estimate of the number of calories needed for intensive training of a dancer is 45-50 calories per kilogram for girls and for boys from 1950 to 1955 calories per kilogram. For a more accurate estimate 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 of the body with certain micronutrients that may affect their ability to make effort, growth and health. After calculating the correct number of calories next step is necessary to deal with amounts of carbohydrates, fats and proteins.

Carbohydrate

Dancer's diet should consist of 55-60% carbohydrate, 12-15% protein and 20-30% fat. During the toughest of workouts (nt: for example in the competition) the amount of carbohydrates should be increased to 65%. The reason is that they are the main source of energy in muscle tissue. Digest carbohydrates and simple sugars are decomposed (glucose) into the digestive path and then are stored in muscles as glycogen (a polizahar) which is the main "fuel" used by muscles. Dancers who do not eat enough carbohydrates will lose a good part of capacitaetea to train because of low levels of muscle glycogen. Will feel more tired during training.
For a high-carbohydrate diet, we must concentrate by complex carbohydrates (cereals, bread, pasta, rice etc) and not by monozaharuri (eg chocolate night) because the latter are poor nutrition unlike the first case. Estimated amount of carbohydrates is 6-10 grams per kilogram of weight athlete.
In addition to regular meals is important to nourish the body with carbohydrates before, during and after training / competition. With one or two hours before these activities should be made a little "snack" of carbohydrates. This will increase blood glucose levels will accumulate a surplus of muscle glycogen. Energy bars are available in shops that perform this function successfully for optimal operation of the dancer.
If longer training or competition is also important to digest carbohydrates to maintain a certain level of blood glucose prevents fatigue. One way that we can cater for special carbohydrate sports drinks is the amount calculated containing carbohydrates (6-8% glucose) to quickly eliminate the stomach. Carbohydrates supply the body with a liquid is very good in terms of hydration.
After a dance exercise muscles athlete need to rebuild their stores of glycogen. Glycogen synthesis is done in 2 hours of effort. Thus it is important to digest carbohydrates immediately after sustained effort to refill muscle for the next activity / round.

Fat

Fat plays a crucial role in cell membrane structure in 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. Since diet with large amounts of saturated fat is associated with many chronic diseases, it is recommended that more than 10 percent saturated fat to be (eg saturated fat nt.: margarine, refine oil, fried foods, etc.).
Muscle and adipose tissue stores fat as triglycerides. During effort triglycerides are broken down into fatty acids which are metabolized to produce energy for muscle contraction. Fatty acids are one used as an energy source for endurance activities - where dance training continuously for more than 20 minutes. A diet too low in fat can damage health and reduce the ability to dance within.

Protein

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

Micronutrients

In this section we will discuss vitamins and minerals. Solubule vitamins B and C are water soluble vitamins are fat 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 hinder dance. Vitamins A (beta carotene), C and E are antioxidants used to reparearea overworked muscles, which help restore process after training. Vitamin D is important in bone formation.
Minerals are classified macrominerale are required in amounts exceeding microminerals 100mg/zi and in quantities that are required under 100mg/zi. Macromineralele are calcium, phosphorus and magnesium, but we will discuss here only about sports dance calcium light. Microminerals of discussion we take the same angle of view only iron and zinc.
Calcium is important for bone formation. In the first 2-3 decades of life (14-21 years) the body develops bone bone after it stops. It is important at this time taking calcium dancers. A low bone mass and calcium deficiency often causes worsening of bone fractures. The rich in calcium are dairy.
Iron is a mineral used to carry oxygen in the blood being part of the hemoglobin molecule. Iron nutrition is of two kinds: one found in meat and plants found in the (more difficult to assimilate). Dancers should include lean red meat in their dieata to assimilate iron. If you do not want this you should indrepatati attention to iron-rich plant foods - whole grains, but always with vitamin C as Track maximizes the assimilation process of this type of iron. Red meat is also a good source of zinc, a component of several enzymes in energy production and the importance of playing a role in red blood cell production.
Dancers should be careful with vitamin-mineral found in pills or trade suplinentii containing only micronutrients indicate that they may do more harm than good. An excessive amount of a certain type can interfere with absorption of other minerals and vitamins overdoses can be toxic. Using a diet rich in micronutrients is the best way forward. Moreover, there diet a number of chemicals that make serious athlete health benefits.
To get all the important micronutrients dancers must increase the level of fruit and vegetables in your diet (is recommended serving their five times daily), whole grains, dairy products and lean red meat. A variety of dishes is recommended so as to expand the kind of micronutrients ingested. A monotone scheme based on calories while leading to vitamin deficiencies and reduces the ability of training and recovery after exercise. As a safety measure may consume vitamin supplements / multimineral containing less than or equal amounts of each micronutrient in the hand than required. This is not harmful. Read the prospectus accompanying this product.
Generally be very wary of the market with commercial products such as food supplements. Dancers must know that they may be ineffective or even dangerous. The law says that these supplements can be marketed without proof that they are safe or effective (nt. unlike drugs).

Fluids

Exercise increases the amount of heat produced by muscles. Cooling the body depends on evaporation of sweat from the skin. Amount of water lost from the body during a tough program, the reach of 2 liters per hour. Loss of fluids leads to dehydration which in turn leads to effort and ability to mitigate damage mental function such as complex choreography sequence elements or focus on technical aspects or dynamic.
We recommend a glass (250 ml) of fluid every 15 minutes. Every time there is a little break dancer must have access to a fluid. We also need to be incurjat to drink before feeling thirsty occur because we know that this is the last message you launch for the lack of body 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 juices.
The easiest way to check the body's hydration is urine color, the more dark even more accesntuata dehydration. As a notice, vitamin B supplement will close in color, making this test urine irelevenat.

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

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

5 Responses to "Feeding the dancers'

Ralitsa on March 3rd, 2010 1:09 am

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

Ever wanted an article of it: X: X: X
10x JUS
Cristi MJ on March 3rd, 2010 1:52 pm

loudest article should always appear Genoa article 'it, especially about kilo calories that you must have both a sport activity to training and competitions.
Diana on March 4th, 2010 7:58 pm

There are some very good advice and would be good to use all his dancers.
Nicoleta on March 19th, 2010 8:03 pm

Very useful information. My opinion is that each athlete should talk to a sports nutritionist once a year is to profile and give it the necessary sports or rations. Aesthetic sports were "prejudice" requirement of a beautiful body and especially thin. F. Hence serious risks of eating disorders (anorexia, bulimia) to be treated to a psychiatrist or trained psychotherapists.
In Norway one in five! sports have such problems. Boys are better, only 8%. Romania have not found yet for statistical data.