Is your ballet nutrition giving you an advantage during performances and rehearsal? A common topic that comes up between my Ballet Strength clients and I is performance nutrition. Let’s face it, if there was a magical healthy potion created for dancers to eliminate muscle fatigue, soreness and boost energy we would all have it by now. But wait- there are some things that you can do to help your body repair, recover, and revitalize! Follow these steps to get your ballet body at it’s best come performance time.
Stay Hydrated- Let’s admit it…as dancers we sweat a lot. Water is one of the most important things that we can drink as it regulates body temperature, transports nutrients, and helps lubricate our joints, but If you are exercising excessively like we do as dancers, just plain water sometimes is not enough. I suggest an electrolyte sports drink beverage to my Ballet Strength clients who have schedules where they are rehearsing and/or performing more than 2 hours per day. Diluted Gatorade or G2 is a great start as you will get the effect of the electrolyte beverage without taking in too many additional calories. It is key to remember that hydration isn’t only important while you are dancing – you want to maintain your levels of hydration even on your days off!
Protein- I get many emails from dancers wanting to know about protein supplements and when they should be taken. Protein is an essential part of any athletes nutrition as it helps aid in muscle recovery and helps repair muscle that is broken down during exercise. It also helps optimize the storage of carbohydrates in the form of glycogen (enough of the technical stuff…I know). So when should you drink your Protein shake? Your protein shake should be consumed after your day of dancing. Drinking a shake or bar before rehearsal will make you lethargic- trust me on this, I’ve learned the hard way. Once I realized the importance of protein, as a professional dancer I always drank a high quality protein shake (in water) before bed. Quality of protein is also important, but that is a lengthy topic for another post.
Carbohydrates- If you are looking for sustained energy, carbohydrates are arguably the most important source. Carbohydrates are what provide the energy to fuel muscle contractions (getting technical again, sorry). This is why I do not recommend a low-carb diet for dancers. Carbs provide great between rehearsal snacks. A couple from Pittsburgh Ballet Theatre have even formulated the perfect balanced pre-performance snack for sustained energy called Barre. (they’re not paying me to endorse them- I’ve tried Barre and it’s really good! You can get them here: www.realfoodbarre.com ) General rule- if you are extremely active like most of us dancers are, don’t skimp on carbs!
Rest- The body needs adequate time to recover after a long day of dancing or performing. This is why I suggest at least eight hours of sleep each night. This might mean heading to bed earlier than you would like but trust me, your dancing will benefit from a few extra hours of zzz’s!
So there you have it, four major components to your ballet performance nutrition advantage. With adequate hydration, nutrition and rest you will be able to perform at your best! Feel free to leave your thoughts or questions below.