Sunday, May 8, 2011

A Dancer's Diet

Being one of the hardest working athletes on the planet, ballerinas need a good, stable diet.

A rough estimate are that female dancers need at least 45 – 50 calories per kilogram of body weight. Having enough calories is very important. If your body doesn’t have enough, you won’t have the energy to get you through the day.

A dancer’s diet should be made up of at least 55 % carbohydrates. One – two hours before training, ballerinas should have a meal that mainly consists of carbohydrates. Also, during a long stretch of training, dancers should stop every 40 minutes or so to have a drink of something such as Gatorade or Powerade.

The body uses proteins to produce and heel body tissues. A ballerina’s diet should consist of up to 13 % proteins, so that it can strengthen your muscles so you can perform complicated dance moves. To get proteins, eat meats (including chicken) and beans.

Many dancers are scared that if they eat fat, they will put on weight and not be able to dance anymore. However, fats help organs to function properly, and help absorb vitamins. It can also be used as a secondary energy force. Fats should make up to a quarter of a dancer’s diet! ‘Good,’ fats are available in avocados, nuts and seafood. Preferably consume unsaturated fats, rather than saturated fats.

Minerals and vitamins help the body to function properly. Ballerinas should consume up to four servings of fruit a day to provide minerals and vitamins needed. Vitamins A, C and E are particularly useful in helping a dancer recover from a day of hard work.

Now, last but not least: water. Despite the fact that water doesn't contain vitamins, minerals, carbohydrates or calories, it is one of the most important parts of a dancer’s diet. Water help to keep your body temperature down, and keep your circulation consistent. Ballerinas lose a lot of liquid through sweat, so be sure to drink lots of it!


Paige said...

Hi! Thanks for the comment on my blog. I like yours! I dance but I don't do pointe, just normal ballet. I wish I did pointe! Nice post too!

Juliette said...

Hi Izi! This post was awesome and so informative! What do you usually eat before class? I usually have a hard time deciding what to eat since i don't want to feel heavy or weighed down. THanks so much!

Anonymous said...

Hi Izi!!!

My name is Bri (Briahna) I found your blog through Jilla, Laurens blog. I hope you don't mind me following. My blog address is


Holly said...

That's so interesting! You know I'm learning about nutrition in school at the moment : )
Are you planning to be a professional ballerina when you grow up??
Love Holly

Izi said...

Hi Paige,

Thanks so much for becomming a follower of my blogspot. Cool, glad to hear that you do ballet, too. It's fun, isn't it!

Izi : )

Izi said...

Hi Juliette,

Well, if you classes are in the morning, then I will usually have a piece of toast or something like that. If they are in the afternoon, after school, I usually eat some savory biscuits and fruit.

Thanks so much for the comment. You are the type of person somebody like to have follow their blog.

Your'e Awesome!

Izi : )

Izi said...

Hi Bri,

One of my best friends names is Bri (Brianna). I really like the name! Thanks so much for following my blog. I actually did check your blog out, and even commented on it. I will be reading it whenver I get the chance!

Lauren's blog is really cool, hey. I like it.

Have a great day!

Izi : )

Izi said...

Hi Holly,

Cool, yeah - I learnt about nutrients and all that sort of stuff in schoool, last term. It's really interesting.

I'm not sure whether I was to be a pro ballerina when I grow up. After all, I'm only fourteen, so I'm still deciding. It would be fun though. But also a lot of hard work.

Izi : )

Lauren said...

Hi Izi

It sounds like a docter wrote it (he he) or should I say futre docter?!

Anyway, it's cool that you bother to take the time to learn this. I try to be the best netball player I can, but I never go into details like this!

Izi said...

Hi Lauren,

Did you get my e-mail or any of my messages. I really need to talk to you about ...... yeah. Never mind.

Anyway ....

Awww, such a sweet compliment. ha ha ha, although a doctor would have done a much better job!

Well done on your netball win last night!

Izi : )

Anonymous said...

You got great points there, that's why I always love checking out your blog.

My blog:
rachat credit rapide ou Rachat de Credit fonctionnaire

Chloe~Jane said...

I got your comment on my blog, it was lovely of you to stop by. Yes, I had a wonderful time on the Royal Wedding. I am determined to go down to London for Harry's wedding! ;-) God bless!

Izi said...

Hey Chloe-Jane,

Thanks so much for the comment on my blogspot. I am going to go and follow yours now.

Have a great day!

Izi : )