7/03/2012

Nutrition for Dancers

Separating Fact From Fiction

Presented by
Daniela Manche
Accredited Practicing Dietitian &
Accredited Sports Dietitian
danielamanche@bigpond.com

Nutrition for performers

A good diet will not make a mediocre

[performer] into a [star], but poor food

choices can turn a [star] into a mediocre
[performer]

Diet significantly influences athletic

performance. An adequate diet, in terms of

quantity and quality, before, during and
after training will maximise performance
(IOC Consensus Conference on Sports Nutrition Lausanne 1991)

On the menu today

The deal with good nutrition
Fuelling your performance
Hydration
What your pee can tell you!

Making good nutrition a priority

Survival of the fittest
Surviving dieting myths

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Why should performers think about

nutrition?

Physical performance
Mental performance / readiness
Concentration & co-ordination
Body composition
Manage injuries
Immunity & sickness
Avoid deficiencies
Your performance depends on it!

The best nutrition for dancers?

Wholesome carbohydrates
Lean protein
Fruit and veggies
The right timing
Before, during and after dancing

Limiting high fat foods

For body composition and the right fuel mix

Smart with alcohol

Right amount and type of fluids

Test your knowledge!

Multiple choice questions
Answer A, B, C or D
Good luck!

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Q1: Which of the following are

ALL sources of carbohydrate?
a) Baked beans, rice, butter, sugar
b) Potato, pasta, breakfast cereal, eggs
c) Pasta, rice, baked beans, milk
d) Bread, fruit, fish, biscuits.
Bonus question...
Why do we need carbohydrates?

Nutritious Carbohydrate Foods

Wholegrain bread (all types)

Wholegrain breakfast cereals
Pasta (all types)
Rice (all types)
Starchy vegetables

Wholegrain crackers/biscuits
Breakfast bars
Fruit
Low-fat milks
Low-fat yoghurts

(e.g. potatoes, corn)

Q2: Which of the following are

ALL good protein sources?
a) Baked beans, eggs, fish, chocolate
b) Red meat, yoghurt, eggs, fish
c) Chicken, banana, nuts, milk
d) Chickpeas, turkey, potato, cheese
Bonus question...
Why do we need protein?

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Sources of protein

Most protein-rich foods are also

great sources of iron and zinc

Q3: Which of the following are

ALL high in fat?
a) Avocado, butter, biscuits, potato
b) Nuts, pasta, ice-cream, chips
c) Bread, cream, cheese, fried chicken
d) Cake, margarine, nuts, chips

Why Watch the Fats?

Not the bodys preferred
fuel source
Difficult to control
weight.
Slows down digestion
Can lead to GI upset if
high fat meal eaten precompetition
Fat cells, or adipocytes.

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What is a balanced meal?

Aim for moderate sized, balanced meals

Include healthy snacks around training

Remember this plate!

PROTEIN

VEGIES &
SALAD

CARBS

Supplements a time and a

place
The use of supplements
does not compensate for
poor food choices and
an inadequate diet
Nutrients from our diet =
best source
Second IOC Consensus Statement on Sports
Nutrition)

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Hydration

Which are the best fluids to keep you

well hydrated & alert?
a) Soft drinks, Energy drink
b) Water, sports drinks, juice, milk
c) Tea, coffee

What is Dehydration?

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Why is Dehydration BAD?

Less blood = less oxygen to working muscles
Heart pumps harder & faster when
dehydrated

Makes the task seem HARDER

Makes you feel TIRED
Makes it hard to THINK clearly
Increases the risk of a CRAMP
Reduces your SKILLS
Can make you more hungry
YOU dont perform AS WELL!

How Much Do I Need to Drink?

Do WEIGHT test and develop a plan
Know your HYDRATED weight & start HYDRATED
Drink well over the day and with meals
Drink 300-500 ml 30-60 min BEFORE you train
Check URINE COLOUR

How much fluid do you usually lose in a session?

Gives you an idea of how much you need to drink

Drink to this plan NOT THIRST
Typically need 150-300 ml each 15-20 min
More in warmer climates e.g. QLD

Industry standards for dancers

Healthy body
Not underweight
Lots of pressure on
females in society for the
perfect body type
Unrealistic
Unattainable

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Healthy body ideals

Diet myth-busting

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Diets for different purposes

When we say Diet what does that
mean?
For most people
weight loss, tone up, lose the spare tyre
Why? Body image, appearance, make
ourselves feel good, special occasion

For others
Improve sports performance
Manage allergies or medical conditions
with dietary aspects (ie diabetes)
Optimise health

What diets have heard of?

Liver cleansing diet

Atkins diet
Food combining
Blood type diet
The soup diet
The CSIRO diet
Detox diet
High protein/low
carbohydrate
Others

But if dieting is so bad,

how come people lose
weight ??

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Common diet features

Almost always allow or
encourage
consumption of fruit
and vegetables
Encourage increased
water intake
Limit energy dense
foods
Limit alcohol

Other diet features

Food or energy restrictions
Limited or no flexibility
One size fits all
Sometimes require purchasing of
vitamins/other pills or whole meals!

So why not diet?

Food restriction diets can:
DECREASE your metabolism
Cause FLUID RETENTION = increased weight on the
scales and visibly appearing larger
Compromise your nutritional balance
As food restriction gets more extreme
Altered blood pressure
Poor skin and hair quality
Altered electrolytes > cramps, altered urination
patterns and libido

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7/03/2012

So why not diet?

Diets are often imbalanced
Diet-style eating is hard to stick to
Diets rarely provide tools or information to
prepare for life post-diet
Generally, well regain any lost weightand
then a little extra.

www.goma.demon.co.uk/food/balanced-diet.html

Healthy Eating
2 serves of Fruit per day
5 serves of Vegetables per day
3 serves of low/reduced fat dairy or calcium
fortified alternatives
milk, yoghurt, cheeses, custard, soy milk and
products

Meat or meat alternatives 1-2 serves per day

meat, fish, chicken, tofu, legumes, eggs and
nuts

A serve of grains/cereal foods at every meal

rice, pasta, bread, breakfast cereal,
noodles, pita or flat breads

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Portion sizes

Energy in:
The only source is what we eat and drink:
Carbohydrates

16 kJ/g

preferred fuel source

only fuel source for brain, kidneys & central nervous system
required to burn fat
Protein

17 kJ/g

important for repair and maintenance muscle

incorporated into muscle, skin, hair, nails
Fat

37 kJ/g

most energy dense nutrient

cell membranes, carries fat-soluble vitamins, insulates body
Alcohol

29 kJ/g

non-essential, metabolised in the liver

Nourish your body

DONT skip meals
Keep well hydrated - drink a glass of water
before every meal and snack
Slow meals down & remove distractions
Turn off the TV
Put cutlery down between mouthfuls

Eat small frequent meals and snacks

Serve yourself on a smaller plate/bowl
Choose low fat options
Avoid energy-dense food choices

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7/03/2012

veges

pasta, rice, bread

or potato

meat,
fish,
chicken,
legumes

A few take home points

Dont let the scales dominate your life!
Its not all about weight
body composition i.e. muscle
fluid balance

Be confident in your own skin and love

what it does for you every day
Eat to nourish your body and provide
healthy energy levels
Dont crash diet!

Thanks for listening

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