Dancers can best increase their energy, concentration and focus by following these simple tips:
• Eat breakfast • Combine protein and carbohydrate • Eat small meals throughout the day
How Dancers Sustain Energy:
Combine protein with carbohydrate. While carbohydrate is the primary fuel source for the body, protein stabilizes blood sugar levels and maintains steady energy throughout the day. Carbohydrate is the macronutrient that we most easily breakdown for immediate energy. It is therefore essential for dancers to consume enough carbohydrate foods to keep the body fueled. However, eating carbohydrate (or “sugar”) on its own causes an increase of sugar in the bloodstream (or blood sugar). This can give instant energy for a short period of time but is then followed by an energy crash. Drastic spikes in blood sugar levels are strenuous on the body and can lead to disorders including hypoglycemia and diabetes. Eating carbohydrate is tremendously important for providing energy, but should be combined with protein and healthy fats for optimum performance. Examples of carbohydrate rich foods: • Bread products (bagels, crackers, toast, etc.) • Fruit • Pasta • Rice and other grains (quinoa, oats, barley) • Potato and starchy vegetables • Less healthy options (muffins, pancakes with syrup, chocolate, candy, honey) By combining protein with carbohydrate, the rate at which blood sugar levels rise is slower than when eating carbohydrate alone. Similarly, the rate at which blood sugar levels fall will be slower. That is why eating a breakfast with protein will last you longer than a breakfast without protein— you will not get hungry as quickly.
It is not always easy to find breakfast foods that have protein. Some common choices include:
• Eggs • Peanut butter• Cheese • Yogurt• Milk • Soy beverage• Meat products (such as bacon or sausages) Other less common protein foods for breakfast are:• Tofu • Meat leftovers• Nuts • Beans• Quinoa (a grain found in the bulk section at health food stores, cooks up similarly to rice)• Other nut butters such as almond or cashew butter
Diet and exercise tips on the Malashock Dance blog reflect the authors’ experiences and are provided for entertainment purposes only. It is not intended to be a substitute for medical or psychological advice or counseling. Therefore, you should consult a physician and/or mental health professional regarding your individual physical and mental health needs before undertaking this diet assistance program or any diet, exercise, or fitness program.
Dancers, like other active athletes, need to replace carbohydrates, glycogen, fluid, protein, fat, vitamins, and minerals. The best way to do this is through a careful balance of whole grains, such as brown rice whole wheat pasta or multigrain bread, fruits, vegetables fat and protein. Here is our favorite weekly dancer recipe:
Dancers, like other active athletes, need to replace carbohydrates, glycogen, fluid, protein, fat, vitamins, and minerals. The best way to do this is through a careful balance of whole grains, such as brown rice whole wheat pasta or multigrain bread, fruits, vegetables fat and protein. Here is our favorite weekly dancer recipe:
