Optimal nutrition for the female dancer Cal State University, Northridge Marc Sanchez

Why Nutrition for Dancers Dancer’s paradox Dance not sufficient for weight loss Risks associated Lack of research in this area Nutrition Interventions

Basic Needs For health and energy needs of training Recommended Dietary Allowance (RDA) Unique concerns: iron, calcium, folic acid, and vitamins C, B12, D, and E. Vegetarianism, meat and dairy avoidance, supplementation over food, and overall low energy intake

Research Recommendations Clarksons (1998) information from dancer’s nutritional shortcomings in literature review Sousa et al. (2013) information from other dance disciplines Both encompass RDA, Sports Nutrition, Rigors of Training, and Overall Health Clarkson, P. (1998). An overview of nutrition for female dancers. Journal of Dance Medicine & Science, 2(1), 32-39. Sousa, M., Carvalho, P., Moreira, P., & Teixeira, V. H. (2013). Nutrition and nutritional issues for dancers. Medical Problems of Performing Artists, 28(3), 119-123.

Energy Intake Energy Availability (EA) = (EI – EEE)/(FFM) (EA) at 30 kcal/kg FFM/day + training expenditure is the minimum example: Age: 21 exercise expenditure = 750 kcal/day Intake = 2,000 % body fat: 18% Height: 68 Weight: 140 lbs Energy Balance: basal metabolic rate (BMR), activity of daily living, and the thermic effect of food

Macronutrients 55-65% coming from carbohydrates (CHO) 12-15% from protein (PRO) 20-35% from fats.

Micronutrients Risks for deficiency: restrict energy intake, use severe weight-loss practices, eliminate one or more food groups from their diet, or consume high or low CHO diets that are not nutrient dense (low micronutrient density). Iron: 15 mg/day for women 11-18 yrs, 18 mg/day 19-50 yrs Calcium: 1300 mg for women 14-18 yrs, 1000 mg 19-50 yrs Vitamin D: 600 IU (15 mcg)

Sports Nutrition Before Exercise During Exercise After Exercise High in CHO 1-4 gm/ CHO/kg 1-4 hours before. Fluid at 1.5 -2 cup of fluid 4 hours before, and/or 1-1.5 cups 2 hours before Determine what foods are tolerated During Exercise Fluid at 1 cup every 15 minutes during activity; may be difficult for dancers therefore, a goal of 2-4 cups every hour should suffice >1 hour 30-60 gm/CHO/hour with fluid intake increasing to 5-12 ounces every 20 minutes. After Exercise Rapid recovery is the main goal: Fluids, CHO, Protein, Fats, Vitamin/Minerals (electrolytes) Hydration techniques: pee test, 2%, weigh yourself

The Female Athlete Triad

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