Fuelling the dancing body NUTRITION FOR DANCERS Fuelling the dancing body

MISCONCEPTIONS Myth: Dancers eat little to stay thin Dancers spend lots of time physically active and therefore need lots of calories in order to have the energy to perform at their best Myth: A chocolate bar will give you enough energy to get through class/rehearsal Chocolate bars may have lots of calories to keep you going, they lack the nutrients to support the growth and development of muscles that a dancer needs.

MISCONCEPTIONS Myth: A healthy diet means you don’t eat bread Bread (especially wholemeal bread) is a great source of energy for dancers and is rich in macronutrients Myth: Coke will re-hydrate you during class Coke contains high amounts of caffeine which dehydrates the body, in order to prevent the affects of dehydration on your performance it is best to drink water. Myth: I only eat when I get home from school, that should be enough! A dancing body requires fuel ‘top ups’ before and after class in order to replace the fluids and sugars that were burned during the class. (especially protein to repair those muscles!)

PROTEINS Building blocks of muscles Used for repair and growth Found in Meat, Fish, Eggs, Nuts and Legumes (beans)

CARBOHYDRATES Body’s main energy source Used to provide energy to the muscles Complex Carbohydrates are better for dancers because they contain macronutrients such as fibre that the body needs to function. Examples of complex Carbs are: Pasta, Rice, Bread, Potatoes, fruit, vegetables, and legumes (beans) Simple Carbohydrates will give the body energy, but lack the macronutrients. Examples are doughnuts, cake, and chocolate.

FATS Second source of energy, used for endurance (once your carbohydrates run out, the body will begin to use fat for energy) Insulate the body Needed for the absorption of vitamins Healthy fats are found in Olive Oil, Nuts, Nut Oils, and Avocados

Vitamins and Minerals Help regulate bodily function and are used for a variety of functions Iron (found in spinach, green veg and red meat) is used to carry oxygen to the muscles because it is used in hemoglobin Calcium (found in dairy products such as milk and cheese) is used in bone formation Vitamins A,C, E are used to assist in the repair of over-stressed muscles Vitamin D is used to help with bone formation Vitamin B is used in energy production In order to get all of the vitamins and minerals you need, you MUST eat your recommended five servings of friut and vegetables each day; plus meat, dairy and whole grain breads.

Vitamins and Minerals

TASK Create a poster that teaches dancers what nutrition is and how important it is for a dancer. We will put these up in the classroom. Must include descriptions and examples of: Proteins Carbohydrates Fats Vitamins and Minerals Due: End of double lesson