So, dancers, as you know, rest and recovering to dance and rehearse at full capacity is crucial! We tend to overexert and under-recover. You may be dancing for a few hours (even just a one hour class) with minimal breaks, can be extremely taxing. You first use your [immediate] ATP-PcR (the quick, 0-15 second type, across the floor or huge jump/turn combos or lifts) energy systems up, then you transition into your short-term, anaerobic/lactate system for those longer bouts (a few minutes), but by the end of class, you'll also have used your aerobic system! Dancers do it all, you cycle between these systems throughout classes/rehearsals.
So, we know a bit about eating & hydrating throughout the day at this point, but, how do we refuel to recover?!
Re-hydration: If you weigh yourself before and after a workout, make sure you rehydrate per pound lost! (1 c water/sports drink per lb!!) 1. This may also entail a gatorade-water or electrolyte mix! Be sure to continue sipping on your water throughout the rest of the day, it is super important, because we need to be rehydrated before the next bout or our performance will be compromised and you will be more at risk for illness. 1. You can see an entire post about how to come up with a hydration plan for yourself HERE!
Glycogen: First and foremost, glycogen is that essential little bit of broken down carbohydrate that keeps you going (in simple terms, of course!)
Please try to aim for 0.8-1.2 g/kg of carbs in, shortly following a grueling session. Then, within the next 2 hours, then based on hunger cues or your schedule, the rest of the day.1. It's important to remember that the longer & higher intensity your rehearsal/performance is, the more glycogen will be depleted (used up!). Thankfully, you can restore most of it, if not all within 24 hours. In addition to the carbohydrate intake, the ISSN and I recommend that you get upwards of 1.2 g/kg/hour (at least .8 g/kg) of the aforementioned carbohydrates w/ .2-.4 g/kg /hour with protein!!1.
Just to reiterate, if you aren't refueling with this, being able to perform again later that day or the next, you may have slightly less capacity to do so if you aren't being mindful of this recovery measure.
Maintaining physique/reducing breakdown (also known as promoting anabolism, reducing catabolism)
Along with those carbs (the glycogen replenisher!), you need to have at least .25 g/kg protein as well every 3-4 hours (or as your schedule allows).1. Ingesting that protein or EAA (essential amino acid) before/after a bout will significantly enhance the level of the amino acids in your blood AND muscle-- therefore, keeping a positive protein balance in your body!1. If you want to remember more about protein, refer back to this guy!
**Remember, if possible, that protein includes .7-3.0 g/leucine as well. Your foods/protein powders should include it!1.
Management of inflammation:
First, what do I mean by inflammation?! I mean when your body is swollen, irritated, red, responding to tissue damage,
Dancers do have a higher incidence of experiencing inflammatory responses/inflammation due to the nature of rehearsals, shows or classes! (They're more endurance type exercise bouts sometimes!). From this, you, as a dancer may experience higher free radical formation (totally a normal response in the body from exercise), so, you should attempt to maintain a diet with a variety of antioxidants!1.
As a friendly reminder, this would include- berries (strawberries, blueberries), cherries, tomatoes, leafy greens, extra virgin olive oil and fish!1. You may even benefit from a fish oil supplement!
Immune support:
Another important step in recovery nutrition is keeping care of your immune system.
Yes, it is true exercise does help boost the immune system, it also does suppress it along with added stress from other life factors1. Because of this, you may be exposed to more illness and injury. So, it is crucial that you focus on solid nights sleep (I know, easier said than done), a balanced diet, staying hydrated and avoiding others germs if possible (hello, hand Sani!!).1
What else can you do? Maintain intake of Vitamin C and D, and during huge seasonal changes or cold/flu season, supplement with Zinc as well.1.
Re-hydration: If you weigh yourself before and after a workout, make sure you rehydrate per pound lost! (1 c water/sports drink per lb!!) 1. This may also entail a gatorade-water or electrolyte mix! Be sure to continue sipping on your water throughout the rest of the day, it is super important, because we need to be rehydrated before the next bout or our performance will be compromised and you will be more at risk for illness. 1. You can see an entire post about how to come up with a hydration plan for yourself HERE!
Glycogen: First and foremost, glycogen is that essential little bit of broken down carbohydrate that keeps you going (in simple terms, of course!)
Please try to aim for 0.8-1.2 g/kg of carbs in, shortly following a grueling session. Then, within the next 2 hours, then based on hunger cues or your schedule, the rest of the day.1. It's important to remember that the longer & higher intensity your rehearsal/performance is, the more glycogen will be depleted (used up!). Thankfully, you can restore most of it, if not all within 24 hours. In addition to the carbohydrate intake, the ISSN and I recommend that you get upwards of 1.2 g/kg/hour (at least .8 g/kg) of the aforementioned carbohydrates w/ .2-.4 g/kg /hour with protein!!1.
Just to reiterate, if you aren't refueling with this, being able to perform again later that day or the next, you may have slightly less capacity to do so if you aren't being mindful of this recovery measure.
Maintaining physique/reducing breakdown (also known as promoting anabolism, reducing catabolism)
Along with those carbs (the glycogen replenisher!), you need to have at least .25 g/kg protein as well every 3-4 hours (or as your schedule allows).1. Ingesting that protein or EAA (essential amino acid) before/after a bout will significantly enhance the level of the amino acids in your blood AND muscle-- therefore, keeping a positive protein balance in your body!1. If you want to remember more about protein, refer back to this guy!
**Remember, if possible, that protein includes .7-3.0 g/leucine as well. Your foods/protein powders should include it!1.
Management of inflammation:
First, what do I mean by inflammation?! I mean when your body is swollen, irritated, red, responding to tissue damage,
Dancers do have a higher incidence of experiencing inflammatory responses/inflammation due to the nature of rehearsals, shows or classes! (They're more endurance type exercise bouts sometimes!). From this, you, as a dancer may experience higher free radical formation (totally a normal response in the body from exercise), so, you should attempt to maintain a diet with a variety of antioxidants!1.
As a friendly reminder, this would include- berries (strawberries, blueberries), cherries, tomatoes, leafy greens, extra virgin olive oil and fish!1. You may even benefit from a fish oil supplement!
Immune support:
Another important step in recovery nutrition is keeping care of your immune system.
Yes, it is true exercise does help boost the immune system, it also does suppress it along with added stress from other life factors1. Because of this, you may be exposed to more illness and injury. So, it is crucial that you focus on solid nights sleep (I know, easier said than done), a balanced diet, staying hydrated and avoiding others germs if possible (hello, hand Sani!!).1
What else can you do? Maintain intake of Vitamin C and D, and during huge seasonal changes or cold/flu season, supplement with Zinc as well.1.
In conclusion, if you find yourself feeling run down, take a look at your habits (sleep, food, hydration) and stressors! See where you can cut back, how you can help yourself more and reach out if need be. Be sure to get plenty of rest (7-8 hours/night at least!), fluids (8 fl oz per pound lost during exercise) and proper fueling foods (carb + protein post workout, especially) You got this!!
References:
1. Essentials of Exercise & Sport Nutrition: Science to Practice by Richard B. Kreider.
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