Food & Nutrition for the dancer
Most foods are classified as belonging to one of the groups according to which it makes its greatest contribution to the diet, they are Carbohydrates, Fats, Proteins, Vitamins, Minerals. It is not possible to ascribe rigidly certain functions to each type of nutrient, but these major classifications can suggest the primary activity of each group. Balancing the Nutrients
Food intake must include all the necessary nutrients, a good balance in the every day diet should approximate: 58-60% Carbohydrates, 12-15% Protein and 30-25% Fat.
Acid and Alkaline
It is important to keep the right balance of acid and alkaline within the body and to keep this, our diet should be balanced with 20% acid forming foods and 80% alkaline forming foods. Water
Approximately 65% of the body's weight. (this varies according to age and sex) The water of the body is divided into two major compartments, intercellular and extra cellular. Water enters into almost every function of the body. Essential for the digestive process, carrying food to the tissues and carrying away waste. It controls body temperature. Each step of the process converting the food eaten into tissue and energy, is facilitated by water. To keep body foods balanced the body needs between one and a half and two litres of water every day. This will vary with each individualPre-Performance Intake
For a satisfactory energy level and supply, a meal should be taken 1 and a half to three hours before a performance. The dancer will have his/her own preferances as to what to eat or drink. Ideally this meal should contain complex carbohydrates, the best energy source for dancers. The dancer must be well hydrated, sips of water should be taken regularly during breaks in the performance. Sweet fluids should be avoided, as these are absorbed slowly and do not enhance energy levels From
The Dance Book written by Lorna Haupt.
FROM "The Dance Book" by Lorna Haupt.
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