Protein is tied for first (next to carbs) as my favorite macronutrient to eat and experiment with in the kitchen. It is so crucial to get an adequate amount of protein as it helps maintain, repair and build the beautiful and strong muscles and tissues we work so hard on.
Serious dancers will tend to have higher daily protein requirements than the average person or recreational (1-2 classes/week) dancers. Long classes, rehearsals and performance will require dancers to eat at least 1.2 g/kg/day to almost 2.0 g/kg/day. As a safe recommendation (which can and will need to be personalized to each dancer individually), they should aim for 1.4 g/kg/day.
Here are three great food sources of protein, their benefits and why I recommend them as well as three great supplement sources that dancers may find suitable to add into their diets.
FOOD:
1. Chicken
Chicken is an excellent source of protein, very easily accessible, can be cooked/prepared in a variety of ways and generally easy to pack on the go and doesn't always have to be heated up (great for long days) to be eaten. Dancers can easily combine it with a carb source + healthy fat for a quick, well rounded meal.
2. Eggs or Egg Whites
Eggs/egg whites are also great, filling sources of protein that can be made in a variety of ways. They're perfect for breakfast and to tide one over until the next snack or meal- OR are a great quick snack! Eggs give you an added bonus of healthy fats, and egg whites are lower in calories but can have lots of volume.
3. Fish/Lean Meats
Any lean meat (ground turkey, beef, fish, etc.) can be prepped and full of other micronutrients while serving as a great source of protein for a meal. Even all natural, no-sodium added cold cuts can suffice as a protein source (think: put in wraps) for on the go, quick, lunches or snacks!
All of these food sources can be made to the individuals liking and taste preferences and in a variety of recipes!
SUPPLEMENT:
1. Whey
Whey is a highly studied, easily accessible, protein supplement source. If you have sensitive stomach, you may need to consider other protein powders (soy, plant based, pea...etc), but most people tolerate this well. They come in a variety of flavors and I recommend getting a non-proprietary blend (you can see how much of what is in it). It's easily transportable and great for a snack, on the go, in smoothies or shakes or in your oatmeal! It's faster digesting so it may be more beneficial for dancers to have during the day.
2. Casein
Casein is a slower digesting protein, that may be beneficial for dancers to have as a night cap or when they are going to not have access to food/drink for a long period of time. It keeps you fuller longer. Mixing may be thicker (consistency) and some may have allergies to it. It's also great for baking!
3. Collagen Peptides
Although the science on it is mixed and we do have collagen in our bodies, sometimes dancers experience thinning hair, brittle nails, etc due to other conditions (that can be remedied with proper nutritional intervention), but may allow their skin, hair and nails to experience growth, thickness and brightness. In my personal experience, a collagen supplement did aid in my hair growth!
Consider quicker digesting (whey) protein supplements or foods when there's time to eat or on the go and combining a longer digesting protein mix as an afternoon snack with some lighter protein snacks (perhaps cheese + nut combo).
In conclusion, it is imperative for dancers to make a point to maintain adequate protein consumption daily to keep their bodies in a healthy, ready condition, especially during the busier times of the year where rehearsals and performances are demanding and grueling.
REFERENCES:
Nutrition for Sport & Exercise (3rd ed.) By Marie Dunford & J. Andrew Doyle, Cengage Learning.
Essentials of Exercise & Sport Nutrition: Science to Practice by Richard B. Kreider.
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