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

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

3. 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

4. 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),
Sousa, M., Carvalho, P., Moreira, P., & Teixeira, V. H. (2013). Nutrition and nutritional issues for dancers. Medical Problems of Performing Artists, 28(3),

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

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

7. 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 yrs, 18 mg/day yrs
Calcium: 1300 mg for women yrs, 1000 mg yrs
Vitamin D: 600 IU (15 mcg)

8. Sports Nutrition Before Exercise During Exercise After Exercise
High in CHO 1-4 gm/ CHO/kg 1-4 hours before. Fluid at cup of fluid 4 hours before, and/or 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 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

9. The Female Athlete Triad

11. THE END