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

2. 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!

3. 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

4. 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.

5. 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

6. 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: calories every 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

7. 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……

8. A LITTLE LABEL READING……

9. FIND THE SUGAR:
WHAT’S IN MY BREAD?

10. 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

11. 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