Like any athlete, dancers of all kinds put a lot of energy and extra strain on their bodies. The more variety in your diet, like with any healthy diet, the better. For those seeking a specific physical appearance, eating a lot may seem counterintuitive, but Florida State University researchers discovered that ballerinas who consumed higher calorie and protein intakes also had lower body fat percentages than those who primarily relied on carbs and fats.
Dancers can sweat away up to 2 percent of their body weight in water and burn between 500 and 600 calories in a single 90-minute dancing session. This implies that you must consume more calories than your closest friend, whose primary activities include studying and strolling between courses. In addition, drinking a lot more water can help you keep hydrated and lower your chance of being hurt.
So before you get your ballroom practice shoes ready here are foods you should eat to fuel you.
Avocado
Rich in beneficial omega-3 fatty acids, avocados have been shown to lower pain and inflammation and may even be associated with fewer injuries among dance students. They are also a great source of fiber, which helps you feel fuller for longer, and more than 20 vitamins and minerals.
Avocados are a high-energy item that is also incredibly high in fiber. Regular eating of avocado decreases blood cholesterol levels.
Blueberries
Blueberries are full of vitamins, potassium, fiber, and other healthy ingredients. You’ll begin to see results if you add a couple to your smoothies, pancakes, or morning cereal.
Blueberries are particularly effective for shielding cells from cancer-causing free radicals produced during physical activity. Additionally, they include flavonoids, which protect all of your body’s cells, including neurons, which are nerve cells that convey sensations, memories, and more. This well-known superfood will help you stay in peak physical condition. eating blueberries or blueberry extract may improve memory, balance, and coordination—all of which are critical components of dance.
Quinoa
A dancer’s diet should be heavily high in protein, and quinoa is one of the few grains that are rich in protein. It cooks considerably more quickly than rice, takes on a wide range of flavors well, and is an excellent source of carbohydrates that boost energy.
Since carbohydrates are the best fuel for any intense exercise, dancers should aim to consume a sufficient amount of carbohydrates from complete grains like quinoa.
Kale
Due to its rich nutritional content—which includes lutein, beta-carotene, vitamin K, calcium, iron, folate, and vitamin C—kale has earned the title of superfood. Vitamin C fortifies the immune system and acts as an anti-inflammatory. Additionally, it promotes the creation of collagen, which is essential for joint health, and keeps dancers’ hearts and joints in excellent condition!
Additionally, kale is loaded with phytonutrients that fight cancer. It contains large amounts of vitamin B; a dancer may obtain 10% of their daily requirement in only 3 ounces. Vitamin B aids in the body’s ability to utilize and create energy.
Broccoli
Broccoli contributes to your daily intake of vitamins A, C, and B6 and is a rich source of potassium and folate, both of which help prevent anemia. Broccoli has 3.8 grams of fiber per serving (yes, really!), which slows down digestion and makes you feel fuller for longer.
This vegetable is easy and quick to prepare; try steaming it just a bit on hectic weeknights when you’re in a hurry. Alternatively, add some to a wrap for a nutritional boost during lunch. This well-liked green vegetable is regarded as a superfood due to its abundance of vitamins, minerals, and phytonutrients including sulfur. Consume as a quick snack to provide you energy before class.
Yogurt
Rich in protein, calcium, phosphorus, vitamin D, and B vitamins, yogurt can support a healthy way of living. Yogurt’s live cultures have additional benefits for the immune system and digestive health.
There are currently a wide variety of yogurts available on the market. Greek yogurt tastes good and is nourishing. Natural yogurt helps you stay slim while repairing muscles thanks to its high content of natural protein. Yogurt, especially high-protein Greek yogurt, is a great post-workout snack if it has the proper protein-to-carb ratio.
Try soy yogurt if you are sensitive to lactose. This is going to help you get energized for a really hard dancing lesson!
Oats
When compared to other grains, oats provide a substantial quantity of protein and fat in addition to being an excellent source of vitamins, minerals, fiber, and carbs.
These slowly digested carbohydrates are converted by your body into glucose, which gives you energy before or after one of our lessons. Oats’ fiber gives you a consistent source of energy, enabling you to work out for longer periods and with more strength.
Salmon
One of the best foods for omega-3 fatty acids, EPA and DHA, is salmon. Unlike most other fats, omega-3 fatty acids are regarded as “essential,” which means your body cannot produce them on its own, so you must obtain them from your diet. Eating salmon may enhance brain function.
It has been shown that omega-3 fats lessen anxiety, lessen depressive symptoms, delay age-related cognitive decline, and reduce the risk of dementia. Enhancing your memory can propel you to the top of the class since dance routines play a significant role in becoming a proficient dancer!
It also ranks as nature’s best source of vitamin D, and getting enough vitamin D may aid with muscular growth. With 22 grams of premium protein per three ounces, salmon is an excellent choice for rebuilding well-worked muscles. It gives your body the building blocks it needs to rebuild muscle tissue after a strenuous workout.
Sweet potatoes
Sweet potatoes provide several significant health advantages. They are an excellent source of Vitamin C and D and high in vitamin B6. These are essential for preventing cold and flu viruses, supporting the development of strong bones, enhancing digestion, shielding your body from toxins, and promoting the production of red blood cells.
Vitamin C also can hasten the healing of wounds, which in turn helps to generate collagen and preserve your skin’s elasticity.