So, I've recapped a bit of the information I've gone over and written out a sample day of eating (and supplements) for you!
REFRESH YOUR BRAIN-->
Dancers tend to overexert and under-recover. You may be dancing for a few hours (or 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 (burning up the fat from foods after your carbs are gone)! Dancers do it all, you cycle between these systems throughout classes/rehearsals, it's never just one only!
For female dancers, it is estimated that they can expend upwards of 44-51 kilocalories per kilogram of their bodyweight a day (due to their activities of daily living + moderate-intense exercise on most days). For the males, it is upwards of 50-58 kilocalories per kilogram of their bodyweight a day. (All total energy expenditure and intake is of course, unique to each individual- age, gender, activity, etc).
CARBS ON CARBS --> (For this meal plan: CARBS: 240 g ~963 cal
Therefore, a general rule of thumb for dancers is to consume 6-8 grams of carbohydrate per kilogram of bodyweight a day. Furthermore, dancers should focus on ingesting complex, nutrient rich carbs rather than quick, simple, processed carbs if they are able.1.
PROTEIN-->PROTEIN: 125 g ~500 cals
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.1
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.1
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!1
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!1
FAT-->FATS: 42.4-43 g ~387 cals
In order to help your body perform its best, I recommend getting 30-35% of your calories from fats. This can range from .5-1 grams per kilogram of your bodyweight a day. For instance, I weigh around 123 pounds and I try to eat about 55 grams of fat a day.1
PLUS, DON'T FORGET ABOUT YOUR WATER INTAKE!!-->
Did you know that your body is 65-70% water?1. With the amount we tend to sweat in class and rehearsals, we need to make sure we're replenishing that. Before class/rehearsal (1-2 hours), make sure you have 500 mL (2 cups) of water. It can be done in intermittent sips so you don't feel too full or bloated.
Throughout class/rehearsal as you're able, try to take sips every 10-15 minutes to prevent weight loss and/or dehydration. I recommend getting Gatorade Zero (or another sports drink) and mixing a little bit into your water for some flavor and electrolytes especially for those longer, more demanding, times.1.
We know how important it is to remain hydrated, but it is also crucial to your recovery! Remaining hydrated will allow your muscles to recover (they are 70-75% water!)1, your ability to digest, counter fatigue and get back to your normal heart rate.2 Plus, if you're already feeling thirsty, you're probably a bit dehydrated. You can also tell this by your urine color! (Darker, odorous = replenish! Light yellow/clear, you're good!). 1
In all, aim for 64-90 or more ounces a day!
SUPPLEMENTS --> Here are 3 I chose for you to consider1!
Caffeine--> Performance Supplementation
Caffeine is natural! Outside of coffee and some teas, it can be found in dark chocolate.1,2. It can give you a mood boost, a spike of energy and focus and help you feel a bit less fatigued after a looooong across the floor or adagio series! It is safe to have daily, but aim for ~3-6 mg/kg of your bodyweight (a cup or two!), because sometimes higher doses don't have the benefits you want, plus, there are a few negative risks of too much all the time (in simple terms: not working how you want it to, increased anxiety, more tiredness due to sleeplessness, etc!).1,2..
Whey Protein --> Performance AND Recovery Supplementation!
Check back to the OG post on protein right abouuuuut Here! . Supplementing with protein can help to reduce muscle damage, increase muscle protein synthesis and keep that lean body mass you work so hard to attain, right where it is or even more defined! Before rehearsal/gym/performance, be sure to have a good ole carb with a protein source (if you're in a bind for time, this can be a powder!) such as egg whites, chicken, etc (depending on time of day and your mood), about 30 minutes to up to 2 hours before.1,3. Remember, 1.4-2.0 g/kg is good! A good rule of thumb when looking at the profiles on these supplements is 20-40 g protein a serving, in a non proprietary blend you'll be able to see the leucine content too, hopefully its 3-6 g!4.
Energy Drinks and/Or Pre-Workout Powders --> Performance !
For my guys and gals hitting the weight room in addition to hours in the studio, I sometimes recommend a pre-workout or energy drink for a boost rather than just some coffee and/or caffeine alone! In addition to just some anhydrous caffeine, pre tends to contain a few other nutrients such as amino acids that will help reduce a bit of muscle damage and/or delay the soreness, buffer the pH in your muscles (beta alanine!),boost your concentration/focus and vasodialators your blood vessels to get that PUMP!1,4.. ***PLEASE PLEASE keep in mind it's not ideal to have a few cups of coffee and a preworkout that is over 300 mg caffeine in the same day!4. That's putting you plenty over the limit of what your daily intake should be, potentially putting you at risk for adverse effects such as fastened heart rate and the inability to sleep at night, not to mention you'll have to taper that much more.4 (Tapering: reducing the amount so it remains more effective). This same deal applies to energy drinks- you may see Red Bulls, Bang, Monsters, etc. They tend to cause more bloat feelings due to the fizzy bubbles in it, so be mindful if you drink those! ****
Without further delay, here is a day of eating for the 1850 kcal/day level, including vitamins/supplements- for a day of dance classes/rehearsals leading up to a performance weekend!
Macro Levels for a 118 pound female dancer. (53.6 kg)
CARBS: 240 g ~963 cal
PROTEIN: 125 g ~500 cals
FATS: 42.4-43 g ~387 cals
Pro Tip for the water: Try to drink a 24 ounce water bottle 4x a day, so you're constantly sipping!
**below you will see screen shots from a sample logging of the foods & MACROS in MFP!!**
MORNING: (Wake up, get life together time)
--> 8 ounces of water (a glass) + daily multivitamin, zinc & vitamin D + cup of black coffee
-21 Grain Thin Sliced Dave's Killer Bread, toasted w/ 1 TBL natural creamy PB spread on it w/ 1/2 tablespoon chia seeds sprinkled on top
-Plain Greek Yogurt (Costco) 2/3 c (w/ cinnamon sprinkled on) & apple
I chose this because it gets you a good helping of protein + the carbs you need to rev up your body for the morning class. Fruit will give you antioxidants and natural energy! The chia seeds give you the proper Omegas you need (plus a tiny energy boost). The peanut butter will help keep you full.
PRE-CLASS: (A few hours after waking up/starting day)
Keep SIPPING on your water!!
Fruit (the organic berry mix) + 2 Wasa crackers w/ FF Cream Cheese spread on them
This is meant to be a bit after you've digested and become human and started your day. You need a little boost before class, this will carb you up with a bit of protein (no fats).
DURING CLASS: (Late morning-mid afternoon)
Sip on your water!
Pickle (if you're into them!) OR electrolyte solution (gatorade + water) + fruit/nut combo! (unsalted almonds + golden raisins)
Pickles are great electrolyte sources, us as dancers back in the day loved to snack on them. Maybe we were just weird! You may also have a mix of some gatorade + water. Also, periodically have some almonds + raisins for a boost and fullness.
POST CLASS: (Mid-afternoon)
Overnight oats (pre make & throw in bag!) --> 1/2 C oats + scoop of protein powder + 3/4 c almond milk
Salad --> Whole grain tortilla + arugula + 2% skim mozzarella cheese + cucumbers + bell peppers + vinegarette + deli sliced turkey + pumpernickel toasted & broken apart as croutons
8-16 ounces of water, keep on periodically sipping!
The overnight oats w/ protein will satisfy the post workout carb + protein combo needed to help your body repair itself and satisfy your hunger! The salad can be had a bit after, to get in your nutrients as well as have another filling meal.
AFTERNOON REHEARSAL: (Late afternoon-early evening)
Carrots + Cashews
Another 8 ounces of water!
They cashews will keep you full while the carrots give you energy (and micronutrients) to keep you going through a run through without feeling too stuffed.
EVENING: (Dinnertime-bed)
Dinner--> Grilled/Roasted Chicken Tenderloins, sweet potato cubed + mixed veg + rice + YOUR WATER!
Desert/Nightcap--> Casein blended w/ guar gum (thickener w/ fiber!) + almond milk
Dinner is to be enjoyed! Season your chicken to your liking, roast those sweet potatoes and enjoy the rice-veggie combo. A little after dinner has settled and an hour or so before bed, enjoy an indulgent casein smoothie to keep your muscles primed and your hunger satisfied throughout the rest of the night and until it is time to break the fast once again the next day.
The fiber is on the higher side, the protein is a little over but that's ok, the fat is a little low and the carbs are just about right! Sugars are mostly natural. I'm sure if I picked different breads/etc the macro ratios would change a bit :)
I hope you've enjoyed learning more about how to fuel your body!
Best,
Samantha, your hopefully soon to be CISSN & fellow dancer!
References:
1. Essentials of Exercise & Sport Nutrition: Science to Practice by Richard B. Kreider.
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