Welcome back, my friends!
We've reviewed nutritional aspects for dancers when it comes to carbs and proteins (see the links below as a refresher!) Although anyone can tailor these guidelines, I'm focusing on getting dancers that are in long rehearsals, classes and performances back to back for days on end!
Dancer Protein 101
Dancers + Carbs
Quick Reminder: Although your caloric intake will be largely different from the next person, dancers like you need to get about 6-8 grams of carbs per kg of your bodyweight a day and 1.4-2.0 grams of protein per kg of your bodyweight a day. Dancers on average can burn up to 44-51 kcals (females) and 50-58 cals (males) per kg of their bodyweight a day!
We've reviewed nutritional aspects for dancers when it comes to carbs and proteins (see the links below as a refresher!) Although anyone can tailor these guidelines, I'm focusing on getting dancers that are in long rehearsals, classes and performances back to back for days on end!
Dancer Protein 101
Dancers + Carbs
Quick Reminder: Although your caloric intake will be largely different from the next person, dancers like you need to get about 6-8 grams of carbs per kg of your bodyweight a day and 1.4-2.0 grams of protein per kg of your bodyweight a day. Dancers on average can burn up to 44-51 kcals (females) and 50-58 cals (males) per kg of their bodyweight a day!
It may be hard to wrap your head around how much protein you actually need to try to get in, in a day! But, it's crucial to get it in due to the demands you're placing on your body.
But, why, is it so crucial, you may ask....Protein allows your muscles to continue to rebuild themselves, give you some quick energy, allows you to feel satiated (satisfied, full), increase your strength and muscle mass! Protein also helps your skin, tendons, bones, muscles, organs and more maintain their shape, strength and form. Additionally, protein enzymatically performs chemical reactions that need to occur on a level most of us don't ever think of, regulate bodily processes, maintain our internal fluids and balance as well as build up antibodies and immune function. Proteins do so much! It's a macronutrient for a reason.
As a highly active population, if you aren't eating enough protein, you will notice yourself feeling more fatigued (tiring more easily in classes), feel your blood sugar levels lower, your muscles you've worked so hard on shaping will begin to atrophy if it continues consistently over time. You also just generally may feel not as rested after a nights sleep, you feel more ravenous throughout your days, you also may be more susceptible to illness. Clearly, it's beneficial to not skimp on protein intake!
But wait, there's more! Not all protein is created equally. There are 20 amino acids- some of which the body cannot synthesize (make) itself and others which it can. These are EAAs- essential amino acids and NEAAs, nonessential amino acids, respectively. Thankfully, food is an abundant source of all of we need, then you can add in supplements to insure the intake!
Although caloric intake and total protein intake are most important, you should ensure you're covering your ground with amino acids for exercise and recovery. If you buy a supplement, make sure it contains 1-3 grams of leucine along with a combination of other EAAs (10-12 grams).
Leucine is a branched chain amino acid (the other two being isoleucine and valine). It has been found that ensuring leucine along with other amino acids in your protein sources gives you the best results (aka, increasing muscle protein synthesis!). The other amino acids need further research in regards to supplementation proving beneficial, but nonetheless, getting them from food is simple.
For instance--
lysine, which is needed for growth + repair, absorption of calcium, forming collagen and more can be found in chicken.
histidine can help with blood cells and tissue repair and can be consumed from beef or lamb.
Other essential amino acids such as methionine, phenylaline, threonine, tryptophan, leucine, valine and isoleucine can be found in various lean meats, chicken/poultry, fish, soy, nuts, seeds, legumes, dairy, even some oats, wheats and quinoa!
But, why, is it so crucial, you may ask....Protein allows your muscles to continue to rebuild themselves, give you some quick energy, allows you to feel satiated (satisfied, full), increase your strength and muscle mass! Protein also helps your skin, tendons, bones, muscles, organs and more maintain their shape, strength and form. Additionally, protein enzymatically performs chemical reactions that need to occur on a level most of us don't ever think of, regulate bodily processes, maintain our internal fluids and balance as well as build up antibodies and immune function. Proteins do so much! It's a macronutrient for a reason.
As a highly active population, if you aren't eating enough protein, you will notice yourself feeling more fatigued (tiring more easily in classes), feel your blood sugar levels lower, your muscles you've worked so hard on shaping will begin to atrophy if it continues consistently over time. You also just generally may feel not as rested after a nights sleep, you feel more ravenous throughout your days, you also may be more susceptible to illness. Clearly, it's beneficial to not skimp on protein intake!
But wait, there's more! Not all protein is created equally. There are 20 amino acids- some of which the body cannot synthesize (make) itself and others which it can. These are EAAs- essential amino acids and NEAAs, nonessential amino acids, respectively. Thankfully, food is an abundant source of all of we need, then you can add in supplements to insure the intake!
Although caloric intake and total protein intake are most important, you should ensure you're covering your ground with amino acids for exercise and recovery. If you buy a supplement, make sure it contains 1-3 grams of leucine along with a combination of other EAAs (10-12 grams).
Leucine is a branched chain amino acid (the other two being isoleucine and valine). It has been found that ensuring leucine along with other amino acids in your protein sources gives you the best results (aka, increasing muscle protein synthesis!). The other amino acids need further research in regards to supplementation proving beneficial, but nonetheless, getting them from food is simple.
For instance--
lysine, which is needed for growth + repair, absorption of calcium, forming collagen and more can be found in chicken.
histidine can help with blood cells and tissue repair and can be consumed from beef or lamb.
Other essential amino acids such as methionine, phenylaline, threonine, tryptophan, leucine, valine and isoleucine can be found in various lean meats, chicken/poultry, fish, soy, nuts, seeds, legumes, dairy, even some oats, wheats and quinoa!
In all, outside of a well rounded diet to fuel your body, making sure you have the appropriate amount of proteins from a variety of sources will keep you on track to performing and feeling your best! Furthermore, if you want to get a casein or whey supplement/powder, I recommend you find a non-proprietary blend so you can see how much of what (in this instance, the different aminos!) is in it!
REFERENCES:
Whitney, E. N., & Rolfes, S. R. (2016). Understanding Nutrition 14th Ed., Belmont, CA, Cengage LearningEssentials of Exercise & Sport Nutrition: Science to Practice by Richard B. Kreider.
Web MD.
REFERENCES:
Whitney, E. N., & Rolfes, S. R. (2016). Understanding Nutrition 14th Ed., Belmont, CA, Cengage LearningEssentials of Exercise & Sport Nutrition: Science to Practice by Richard B. Kreider.
Web MD.
Comments
Post a Comment