CARBS: WHAT’S THE POINTE?! A DANCER’S DIET…. CARBS: WHAT’S THE POINTE?!

WHY IS HEALTHY FOOD SO IMPORTANT FOR DANCERS? A DANCER’S BODY IS THEIR INSTRUMENT—THE VEHICLE OF THEIR ART. LIKE A RACE CAR, A DANCER’S BODY REQUIRES THE RIGHT FUEL FOR TOP PERFORMANCE! FOOD IS A DANCER’S FUEL– FOOD, Especially Carbohydrates, PROVIDES ENERGY!

HOW DO DANCERS GET ENERGY? The foundation of a healthy dance diet is based on— CARBOHYDRATES- Simple and Complex Sugars for Energy The amount of carbohydrates recommended for Dancers is 55-60% of their total dietary intake. PROTEIN- The Building Blocks of Lean Muscle. Protein comes from animals and plants …and FAT - Saturated, unsaturated, and trans fats provide more than twice as much energy as carbs and protein

CARBOHYDRATES: WHY DO WE NEED THEM? Carbohydrates (carbs) provide Glucose! Glucose from carbs gives our body ENERGY! Glucose provides: The only source of energy for the brain. The primary source of energy for the heart and skeletal muscles. When the athlete’s body runs out of glucose, their muscles fatigue and performance declines QUICKLY.

Dancers, like all athletes, need MORE carbs than the average person: Carbohydrates provide a good source of energy during practices and performances Carbohydrates help muscles recover after exercise Carbohydrates help store energy in the muscle Carbohydrates help maintain blood sugar levels Under-consumption of carbs may result in fatigue, lack of stamina, and muscle loss

SIMPLE OR COMPLEX? THERE ARE 2 KINDS OF CARBOHYDRATES SIMPLE Sugars COMPLEX Carbohydrates 1 or 2 sugars like glucose, sucrose, and fructose Provide quick bursts of energy Examples: Fruit, Energy Bars Consume during Long Rehearsals/Performances: 60 calories every 15-20 Minutes Starches and Fiber made of long chains of sugars Longer-lasting energy for boosts between rehearsals Examples: Fruits, Vegetables, Whole grain Crackers, rice Consume a meal rich n complex carbs 2 hours before a performance

Sugar, by any other name, is still SUGAR: REFINED SUGAR Refined Sugar is simple carbohydrate that Athletes need only during Endurance Exercise Examples: Fruit Juice, Sports Drinks Prepared foods (candy, juice boxes, etc.) contain Refined Sugar; “Empty Calories” that cause the “sugar blues”-- fast energy that drops you flat very quickly The body stores that extra sugar as glycogen and FAT Sugar, by any other name, is still SUGAR: Dextrose, Cane Sugar, Invert Sugar, Fructose, High Fructose Corn Syrup, Evaporated Cane Juice, Honey, Fruit Juice Concentrate, Rice Syrup……

A LITTLE LABEL READING……

FIND THE SUGAR: WHAT’S IN MY BREAD?

IF IT SOUNDS LIKE A SCIENCE EXPERIMENT, YOU PROBABLY DON’T WANT TO EAT IT! HYDROGENATED PALM KERNEL OIL BUTYLATED HYDROXYANISOLE BLUE #2 LAKE CARNAUBA WAX SODIUM STEAROYL LACTYLATE

HEALTHY SNACK OPTIONS: Granola bars Baked tortilla chips & salsa Peanut butter & celery sticks Low-fat or skim milk Graham crackers & milk Cereal & milk Low fat yogurt Veggies and low fat dip String cheese Pretzels Peanut butter & jelly toast Low fat microwave popcorn Fruits