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Hello Everyone!
Welcome to our first post this month! December is the first month of winter in most parts of the world and it's usually the best time of the year to take good care of your health!
That's why, this month, we'll be talking all about how ballet and health through a series of 3 posts, each detailing important facets of how ballet affects our health and how we can take care of our health too!
In this week, we'll be learning about nutrition, a key aspect of ballet that can really boost your career and overall health too.
Nutrition is very important for everyone, ballet dancers and others too, but as ballet is a particularly demanding form of physical exertion, it is crucial for dancers to make sure they eat just the right foods in the right quantities.
Most nutritionists for dancers suggest that ballerinas eat 3 meals a day (breakfast, lunch, and dinner) and at least 2 snacks in between practice sessions. All meals must be balanced, light and full of essential macronutrients (carbohydrates, protein, and fat), and micronutrients (vitamins and minerals needed by the body in very small amounts).
It's also important to remain hydrated all day long and avoid extreme diets. Each meal should be nutrient dense and easy-to-digest allowing dancers to sustain long practice hours.
- Carbohydrates: These provide you with loads of energy and is especially important during rehearsals. Key sources are: whole grains, bread, fruits and starchy vegetables
- Protein: This nutrient helps you rebuild damaged and strained muscles. You can supply it in your diet through: poultry, seafood, lean meat, legumes, eggs, tofu and milk products
- Fats: Fats help your body access some vital vitamins and also provide long-term stamina. Some sources are: avocados, nuts, seeds and olive oil
- Vitamins: These are micronutrients that keep your immune system healthy. They are mainly supplied by: fruits and vegetables.
- Minerals: Minerals are key in helping your bones grow and allowing your nervous system to function properly. Key sources are: Milk, fish, leafy greens, seeds and nuts
- Hydration: This is supplied by water and other water-dense fruits and vegetables. It is especially important as it prevents fatigue and muscle cramps during practice.
If you want inspiration on how to prepare your ballet meals, check out these links:
- What I Eat in a Day as a Ballet Dancer | Kathryn Morgan
- Sample Ballerina Diet | Love to Know
- What 3 Professional Ballerinas Eat in a Day | Spoon University
Here's a little quiz to test what you've learnt!
That's all for this week! If you'd like to find more resources about ballet nutrition, let us know in the comments below.
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