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Presented by
Daniela Manche
Accredited Practicing Dietitian &Accredited Sports Dietitian
Nutrition for DancersSeparating Fact From Fiction
Nutrition for performers
• “A good diet will not make a mediocre[performer] into a [star], but poor foodchoices can turn a [star] into a mediocre[performer]”
• “Diet significantly influences athleticperformance. An adequate diet, in terms ofquantity and quality, before, during andafter training will maximise performance”
(IOC Consensus Conference on Sports Nutrition Lausanne 1991)
On the menu today• The deal with good nutrition
• Fuelling your performance
• Hydration
– What your pee can tell you!
• Making good nutrition a priority
• Survival of the fittest
– Surviving dieting myths
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Why should performers think aboutnutrition?
• Physical performance
• Mental performance / readiness
• Concentration & co-ordination
• Body composition
• Manage injuries
• Immunity & sickness
• Avoid deficiencies
• …Your performance depends on it!
The best nutrition for dancers?
• Wholesome carbohydrates
• Lean protein
• Fruit and veggies
• The right timing
– Before, during and after dancing
• Limiting high fat foods – For body composition and the right fuel mix
• Smart with alcohol
• Right amount and type of fluids
Test your knowledge!
• Multiple choice questions
• Answer A, B, C or D
• Good luck!
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Q1: Which of the following are
ALL sources of carbohydrate?
a) Baked beans, rice, butter, sugar
b) Potato, pasta, breakfast cereal, eggs
c) Pasta, rice, baked beans, milk
d) Bread, fruit, fish, biscuits.
Bonus question...
Why do we need carbohydrates?
Nutritious Carbohydrate Foods
• Wholegrain bread (all types)
• Wholegrain breakfast cereals
• Pasta (all types)
• Rice (all types)
• Starchy vegetables – (e.g. potatoes, corn)
• Wholegrain crackers/biscuits
• Breakfast bars
• Fruit
• Low-fat milks
• Low-fat yoghurts
Q2: Which of the following are
ALL good protein sources?
a) Baked beans, eggs, fish, chocolate
b) Red meat, yoghurt, eggs, fish
c) Chicken, banana, nuts, milk
d) Chickpeas, turkey, potato, cheese
Bonus question...
Why do we need protein?
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Sources of protein
Most protein-rich foods are alsogreat sources of iron and zinc
Q3: Which of the following areALL high in fat?
a) Avocado, butter, biscuits, potato
b) Nuts, pasta, ice-cream, chips
c) Bread, cream, cheese, fried chicken
d) Cake, margarine, nuts, chips
Why Watch the Fats?
• Not the body’s preferredfuel source
• Difficult to controlweight.
• Slows down digestion
– Can lead to GI upset ifhigh fat meal eaten pre-competition
Fat cells, or adipocytes.
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What is a balanced meal?
• Aim for moderate sized, balanced meals
• Include healthy snacks around training
Remember this plate!
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Supplements – a time and aplace
• “The use of supplementsdoes not compensate forpoor food choices andan inadequate diet”
• Nutrients from our diet =best source
Second IOC Consensus Statement on SportsNutrition)
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Hydration
Which are the best fluids to keep youwell hydrated & alert?
a) Soft drinks, ‘Energy drink’
b) Water, sports drinks, juice, milk
c) Tea, coffee
What is Dehydration?
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Why is Dehydration BAD?
• Less blood = less oxygen to working muscles
• Heart pumps harder & faster whendehydrated
– Makes the task seem HARDER
– Makes you feel TIRED
– Makes it hard to THINK clearly
– Increases the risk of a CRAMP
– Reduces your SKILLS
– Can make you more hungry
– YOU don’t perform AS WELL!
How Much Do I Need to Drink?
Do WEIGHT test and develop a plan
• Know your HYDRATED weight & start HYDRATED
– Drink well over the day and with meals
– Drink 300-500 ml 30-60 min BEFORE you train
– Check URINE COLOUR
• How much fluid do you usually lose in a session?
– Gives you an idea of how much you need to drink
– Drink to this plan NOT THIRST
– Typically need 150-300 ml each 15-20 min
– More in warmer climates e.g. QLD
Industry standards for dancers
• Healthy body
• Not underweight
• Lots of pressure onfemales in society for the‘perfect’ body type
– Unrealistic
– Unattainable
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Healthy body ideals
Diet myth-busting
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Diets for different purposes
• When we say “Diet” what does thatmean?
• For most people
• weight loss, tone up, lose the “spare tyre”
– Why? Body image, appearance, makeourselves feel good, special occasion
• For others
• Improve sports performance
• Manage allergies or medical conditions
with dietary aspects (ie diabetes)
• Optimise health
What diets have heard of?
• Liver cleansing diet• Atkins diet• Food combining• Blood type diet• The soup diet
• The CSIRO diet• “Detox” diet• High protein/low
carbohydrate• Others
“But if dieting is so bad,how come people loseweight ??”
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• Almost always allow orencourageconsumption of fruitand vegetables
• Encourage increasedwater intake
• Limit energy densefoods
• Limit alcohol
Common ‘diet’ features
Other ‘diet’ features
• Food or energy restrictions
• Limited or no flexibility
• ‘One size fits all’
• Sometimes require purchasing ofvitamins/other pills or whole meals!
So why not diet?Food restriction diets can:
• DECREASE your metabolism
• Cause FLUID RETENTION = increased weight on thescales and visibly appearing larger
• Compromise your nutritional balance
• As food restriction gets more extreme
– Altered blood pressure – Poor skin and hair quality
– Altered electrolytes > cramps, altered urinationpatterns and libido
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So why not diet?
• Diets are often imbalanced
• Diet-style eating is hard to stick to
• Diets rarely provide tools or information toprepare for life post-diet
• Generally, we’ll regain any lost weight…andthen a little extra.
www.goma.demon.co.uk/food/balanced-diet.html
Healthy Eating• 2 serves of Fruit per day
• 5 serves of Vegetables per day
• 3 serves of low/reduced fat dairy or calcium
fortified alternatives
– milk, yoghurt, cheeses, custard, soy milk andproducts
• Meat or meat alternatives 1-2 serves per day
– meat, fish, chicken, tofu, legumes, eggs andnuts
• A serve of grains/cereal foods at every meal
– rice, pasta, bread, breakfast cereal,
noodles, pita or flat breads
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Portion sizes
Energy in:
The only source is what we eat and drink:
Carbohydrates 16 kJ/g
• preferred fuel source
• only fuel source for brain, kidneys & central nervous system
• required to burn fat
Protein 17 kJ/g
• important for repair and maintenance muscle
• incorporated into muscle, skin, hair, nailsFat 37 kJ/g
• most energy dense nutrient
• cell membranes, carries fat-soluble vitamins, insulates body
Alcohol 29 kJ/g
• non-essential, metabolised in the liver
Nourish your body
• DON’T skip meals
• Keep well hydrated - drink a glass of waterbefore every meal and snack
• Slow meals down & remove distractions – Turn off the TV
– Put cutlery down between mouthfuls
• Eat small frequent meals and snacks
• Serve yourself on a smaller plate/bowl
• Choose low fat options
• Avoid “energy-dense” food choices
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! veges
" pasta, rice, bread
or potato
" meat,
fish,
chicken,
legumes
A few take home points
• Don’t let the scales dominate your life!Its not all about weight – body composition i.e. muscle
– fluid balance
• Be confident in your own skin and lovewhat it does for you every day
• Eat to nourish your body and providehealthy energy levels
• Don’t crash diet!
Thanks for listening
