Why Carbs Can be a Dancer’s Best Friend

By Emily C. Harrison MS, RD, LD.
www.dancernutrition.com

Want better jump height, more endurance, improved brain function and better fat burning? Then carbohydrates can be your best friend.

Should I eat a high protein, low carb diet?

There always seems to be yet another new bestselling, yet unscientific diet trend that touts low carb, high protein eating. These diets are not good for anyone, but this is especially so for the type of activity that dancers do. Certainly adequate protein is important, but the body would prefer to spare it for important physiologic functions, not burn it as fuel. Carbs provide the type of fuel that the muscles need for dance. High protein diets can lead to lower bone mineral density and increased risk for long-term diseases. Plus, such diets have not consistently shown to help with weight management over the long term ^1,2,3.

Carbs can be found in wholegrain pasta, bread, rice, quinoa, barley, dairy, all vegetables and all fruits. Of course, you should avoid simple sugars in sweets, juices, soda, refined grains and baked goods. Sugar won’t give you enough energy to get through barre, but have a simple sandwich or pasta with veggies, and you’ll dance strong all the way through grande allegro. You won’t get that same level of sustained energy from a protein shake, or a big piece of meat before class.

Weight management and carbohydrates

The main reason people believe the hype about low-carb diets like Atkins, South Beach and Paleo diets is that they do aid in weight loss…. at first. For most people, much of the weight is gained back often with a few extra pounds to spare¹. Yo- yo dieting is not what dancers need, especially when it is at the expense of their health or performance. Quick weight loss, a hallmark of low-carb diets, can lead to loss of lean mass (muscle). Going on any very low-calorie diet and losing muscle means losing the most metabolically active tissue the body has. In addition to lowering the metabolic rate, the body adjusts to the restricted calories, setting one up for an endless cycle of gaining and losing. A better strategy would be to limit simple sugars and eat smaller more frequent meals and snacks with fruits, vegetables, whole grains and legumes as the foundation.

Carbohydrates and performance

There is no better fuel for athletic performance and brain function than carbohydrates. Complex carbs in whole grains, vegetables and fruits give the muscles a prolonged source of energy. It has been found that giving athletes carb-based snack bars between meals results in better energy output and anaerobic power, while keeping weight the same and lowering body fat⁴.

In one study carbohydrate intake prior to exercise was shown to be as effective in improving repeated jump height as the supplement creatine ⁵. The carb group didn’t gain weight but the creatine group did⁵. The American College of Sports Medicine recommends that athletes get 55-60% of their total calories from carbohydrates, and whole grains are also important sources of fiber, B-vitamins, iron and folate.

How much, and when?

Here are a few real-life examples:   

Everyone is different, but if 2000 calories are needed then 55-60% should come from carbs. That is about 275-300 grams because carbs have 4 calories per gram. Carb needs can also be calculated based on grams per kilogram of body weight. In general, recommendations are 5-8 g/kg depending on intensity of activity. So a 120lb (54.5kg) female dancer would need at least 272 grams per day.

Examples:
1 piece of bread: 12-17 grams
1 apple: 25-30 grams
1 cup quinoa or brown rice: 39-45 grams
1 cup green beans 8 grams

Long, busy class and rehearsal days

Plan ahead so that carbs and protein are eaten within one hour post exercise the day before.  Carbs should be eaten in the range of 30-60 grams per hour during the rehearsal day.

Show or audition day

If a dancer is feeling nervous and doesn’t want food sitting on their stomach, then they should be well-fueled 3-4 hours prior to the show/ audition. Then an hour or so before, opt for easy to digest carbs like pretzels, crackers or a sports beverage. High-fat and high protein foods take a bit longer to digest, so eat these in moderation if you’re nervous. Re-fuel as needed if it is a long show.

Rest day

On well-deserved days off, a dancer still needs carbs but not in the same amount as a workday.  Cut back just a little bit, and eat lots of fruits and veggies.

The subject of carbohydrate intake is big, and can’t be covered in one article. Check out my earlier Dance Informa article on glycaemic index for additional information.

Emily Harrison
Emily Cook Harrison MS, RD, LD
Emily is a registered dietitian and holds both a bachelor’s and master’s degree in nutrition from Georgia State University, USA. Her master’s thesis research was on elite level ballet dancers and nutrition and she has experience providing nutrition services for weight management, sports nutrition, disordered eating, disease prevention, and food allergies. Emily was a professional dancer for eleven years with the Atlanta Ballet and several other companies. She is a dance educator and the mother of two young children. She now runs the Centre for Dance Nutrition and Healthy Lifestyles. She can be reached at emily@dancernutrition.com www.dancernutrition.com

Sources:

1. Four-Year Follow-up after Two-Year Dietary Interventions N Engl J Med 2012; 367:1373-1374. October 4, 2012.
2. Campbell TC, Campbell TM. The China Study. 2006. Benbella Books
3. Rohrman S, et al. Meat consumption and mortality – results from the European Prospective Investigation into Cancer and Nutrition. BMC Medicine, 2013.
4. Benardot D, et al. Between Meal Energy Intake Effects on Body Composition, Performance, and Total Caloric consumption in athletes. Medicine & Sci in Sports and Exercise V37. 2005.
5. Koenig C, Benardot D, Cody M, Thompson W. Comparison of creatine monohydrate and carbohydrate supplementation on repeated jump height performance. Journal of Strength and Conditioning Research. 2008;22

By Emily C. Harrison MS, RD, LD

The holidays are nearly upon us. With them comes an abundance of delicious high calorie foods like chocolate. Usually thought of as the classic high calorie junk food, you’ll be happy to hear that chocolate actually has some health benefits.

Can dancers enjoy chocolate and still look great in tights?
Certainly! Chocolate can be a part of an overall healthy diet.  Here’s how and why:

Chocolate, like many plant based foods, is packed with health promoting flavonoids¹. The cocoa beans come from the pod of a cacao tree (Theobroma Cacao). They are harvested from the pods, fermented, dried, and then sold for processing into the many yummy products we have come to love.  It takes over 400 beans to make only one pound of chocolate. Given the high global demand, you can imagine what a difference it can make to buy sustainably sourced and fair traded chocolate².

The flavonols in dark chocolate have real science to back up the health claims.  A review article that analyzed data from 1297 participants found that cocoa improved insulin resistance, improved the flow rate of blood in the cardiovascular system, and showed a beneficial effect on LDL cholesterol³ (the bad kind).  Another review reported that multiple studies showed lowered blood pressure and improved cholesterol in spite of the fact that chocolate contains fat and sugar ⁴.  The studies that showed health promoting results were consistently completed with participants eating high quality cocoa or dark chocolate, not milk chocolate or a low quality chocolate flavoring that is mostly sugar or worse – corn syrup. So your source of chocolate matters!

Since chocolate can be a significant source of fat and sugar, how can it be a part of a healthy dancers diet?
According to the Journal of the American Dietetic Association, women who were in a trial to lose weight who included a dark chocolate snack in their meal plan still lost weight and showed improvements in body composition⁵.  The researchers suggested that having a small amount of chocolate was associated with better satisfaction and thus the participants were able to stick to their dietary plans⁵.

Many dancers don’t need to lose weight, but just maintain their instrument. Occasionally eating quality chocolate, in moderation, isn’t going to cause significant weight change.  Certainly dancers want to watch their sources of sugar, and be mindful of where extra calories come from, but you still can get positive health effects from just moderate consumption of chocolate.  Since dancers need to choose their calories wisely, they will be happy to know that the benefits to the cardiovascular system were demonstrated regardless of dose³. Which means that a little bit of good quality chocolate eaten semi-regularly can still give health benefits.  If you love chocolate and can’t even think about giving it up just to look great on stage, that’s fine! The body can handle small amounts of extra treat calories if eaten between meals and if dancers make smart choices about where the other daily calories come from.  If you allow yourself to eat just a little chocolate on occasion, you are much less likely to binge later.

While some studies have shown heart health benefits, chocolate like other holiday favourites, should still be enjoyed in moderation. Flavonoids can also be found in foods like grapes, apples and blueberries – there are plenty of other great sources of these health promoting polyphenols.  If most of the time you eat a wide variety of colorful fruits and veggies, then a little dark chocolate can be a part of your Nutcracker survival plan.

Wishing you healthy holidays from Emily at the Centre for Dance Nutrition and Healthy Lifestyles, Atlanta USA.
Emily Harrison
Emily Cook Harrison MS, RD, LD
Emily is a registered dietitian and holds both a bachelor’s and master’s degree in nutrition from Georgia State University, USA. Her master’s thesis research was on elite level ballet dancers and nutrition and she has experience providing nutrition services for weight management, sports nutrition, disordered eating, disease prevention, and food allergies. Emily was a professional dancer for eleven years with the Atlanta Ballet and several other companies. She is a dance educator and the mother of two young children. She now runs the Centre for Dance Nutrition and Healthy Lifestyles. She can be reached at emily@dancernutrition.com www.dancernutrition.com

Sources:

1. Bauer S, et al. Cocoa consumption, cocoa flavonoids, and effects on cardiovascular risk factors: an evidence-based review. Current Cardiovas Risk Reports. 2011;5:120-127.

2. The Rainforest Alliance. http://www.rainforest-alliance.org/

3. Hooper L, Kay C, Abdelhamid A, Kroon PA, Cohn JS, Rimm EB, Cassidy A. Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials.   Am J Clin Nutr. 2012 Mar;95(3):740-51. Epub 2012 Feb 1.

4. Tokede OA, Gaziano JM, Djoussé L.   Effects of cocoa products/dark chocolate on serum lipids: a meta-analysis.  Eur J Clin Nutr. 2011.  Aug;65(8):879-86. doi: 10.1038/ejcn.2011.64.

5. Piehowski KE, et al. A reduced calorie dietary pattern including a daily sweet snack promotes body weight reduction and body composition improvements in premenopausal women who are overweight or obese: a pilot study. J Am Diet Assoc. 2011;111:1198-1203.

Top Photo: © Fantasista | Dreamstime.com

By Emily C. Harrison MS, RD, LD

I don’t know any dancers who have money to throw away.  Here are a few tips to help stretch those hard earned dollars.

Get your protein from more plant based sources

Protein from beans, peas, nuts, whole grains, seeds and soy is so much cheaper than animal based protein. Think about how much more a steak costs verses some beans and rice. If you buy the dried beans from bulk bins you will save even more.  Most beans are sources of protein, iron, potassium, folate and fibre. In general, plant based meals are lower in fat and calories but high in nutrients.

You can make totally organic (and delicious) homemade soup and rice and even add kale for about $2.00 per serving.  It’s easy to throw everything in a slow cooker or make something ahead of time for an easy meal after a long day of rehearsals.  Quinoa is a wonderful high protein grain that you can get for less than $0.50 per serving, and it cooks faster than rice for a quick week night meal.

Soy is a versatile and cheap source of protein. Add some tofu or endamames to a veggie stir fry.  Eat more plants in place of meat and dairy – you’ll be fighting off cancer and reducing your impact on the environment while saving money!

Think critically about your grocery store

Food companies are businesses, and their ads are designed to get you to buy food and more of it. The system is designed for higher and higher profits, but that’s not always what’s best for our waist line, wallets, or our health. The word “natural” is now used on everything from chips to cookies and ice cream.  “Natural” has no legal definition in the U.S. so it gets overused.  It can lure people into believing that chips are somehow good for you just because the word natural is on the package.

Health claims are also a big part of the advertising market. Some companies will put random vitamins and “functional” ingredients into all kinds of foods and beverages touting health claims that might be flimsy at best or even dangerous. One example is mega doses of vitamins in beverages. No one needs 1000mg of vitamin B or C in a juice. The body wasn’t meant to absorb nutrients in this way and it can cause problems.  Our bodies absorb nutrients best through real food.  Stick to the outside aisles of a grocery store where you will find fewer boxes and bags and more fresh ingredients.  We all like convenience, but we pay for it.  Chocolate bars are right at eye level at the checkout counter and high fat foods are placed at high traffic areas for a reason.  Bargains aren’t bargains if they are full of sugar, fat, or refined flour.

Is it really a bargain?

Buying in bulk might not always be a good thing. No one really needs a gallon container of cheese puffs.  Big box retailers of wholesale food items might be selling you much bigger portions of unhealthy packaged foods. Is a 20 pack of croissants really a deal when each one packs up to 400 calories?  Use care and read food labels if you shop at the big wholesale stores.

Some terms on packages are legally defined and can help when deciding what to buy. The term “organic” has strict guidelines, and while the system isn’t perfect, it is better to buy organic. But keep in mind that organic cookies are still cookies – enjoy them in moderation.  It’s better to buy organic fruits and veggies, even though they usually cost more.

“Low fat” means that the food item must have 3 grams or less of fat per 100 grams, or no more than 30% of calories from fat.  This can be helpful when looking at food labels. But one trick to be aware of is that “low-fat” baked goods often have way more sugar content than regular to make them taste better.  So those low-fat treats might still have close to the same number of calories.

Prepare food at home and avoid packaged foods

Less packaging = less cost. Planning ahead can save you lots of money. Having fruit and veggies ready to go at home make it easy to grab them while you are racing out the door to class. You are much more likely to eat well on a budget if you don’t have to pick something up from a deli or restaurant.  Have grapes washed and ready to eat in your fridge, peel and cut carrots yourself and put them into your own reusable containers. Keep a box of low calorie muesli bars in your car. When snacks are easy to grab, you are less likely to eat junk food which will cost you more money and many more calories.

Eat in season and reduce portions

Off season tomatoes shipped from miles away not only taste terrible, but are much more expensive. Shop local, support your farmers markets, and buy in season. You will get better quality food, with higher nutrients and your hard earned food dollars will stay in your local economy.

One of the main reasons for weight struggles are out of control portions.  Make smaller portions and serve food on smaller plates.  When eating out, split a main meal with a friend, or order an entrée size. You’ll save money, and won’t overload on calories.

You CAN eat well on a tight budget: plan ahead, make your own food, shop local, and eat more plants.

Emily Harrison
Emily Cook Harrison MS, RD, LD
Emily is a registered dietitian and holds both a bachelor’s and master’s degree in nutrition from Georgia State University, USA. Her master’s thesis research was on elite level ballet dancers and nutrition and she has experience providing nutrition services for weight management, sports nutrition, disordered eating, disease prevention, and food allergies. Emily was a professional dancer for eleven years with the Atlanta Ballet and several other companies. She is a dance educator and the mother of two young children. She now runs the Centre for Dance Nutrition and Healthy Lifestyles. She can be reached at emily@dancernutrition.com www.dancernutrition.com

Top photo: © Digitalpress | Dreamstime.com

By Emily C. Harrison MS, RD, LD.

Even mild dehydration can affect performance.  Staying hydrated is extremely important to a dancer’s performance because the first signs of dehydration are fatigue and poor balance.  Thirst actually only kicks in after the body has lost 1-2 litres of water. If you are thirsty then you are already dehydrated.

The science

Water makes up approximately 60% of body weight and is the largest component of the human body.  The muscles we work so hard to develop as dancers (skeletal muscles) are about 73% water, your blood is about 93% water and even bones and teeth contain some water. Water is critical for maintaining homeostasis within the body and important in the thousands of biochemical and physiological functions our bodies go through every day. Water aids in digestion and is important in the transport and elimination systems of the body.

Overheating and performance

It’s important for dancers to know that being properly hydrated helps keep the body from overheating. Helping the body promote heat loss when dancing full out will improve athletic performance and aid in recovery. This is especially important for dancers wearing hot costumes and performing under stage lights. Sweat losses during performance can be significantly more than during rehearsal of the same piece. This is why drinking regularly (even small, regular sips) is an important habit during a show.

How much is really needed? Can a dancer get fluids from other things besides water?

The American College of Sports Medicine recommends that athletes (we all know that dancers are athletes) start their exercise already hydrated with about 500ml of beverage taken before you begin. Then drink 150-300ml every 20 minutes or so. This means that your reusable water bottle should be your constant companion in the studio or backstage.  Every dancer is a little different but pre-professional and professional level dancers should aim for about 2800-3500ml of fluids every day.  That’s about 12 – 15 cups.  About 20-25% will come from foods like fruits and veggies, but about 80% comes from what you drink.  Aim to get most of your fluids through water, but juices, sports drinks, and even tea and coffee can be counted toward that goal. Some dancers find that mixing 50% sports drink with 50% water in their reusable bottles helps them get through long rehearsals or classes. This is because sports beverages contain a source of readily available energy (calories) and electrolytes that are lost in sweat.

But I want something besides just water…..

Prevent dehydration by eating lots of fruits and veggies.  Consider melon, squash, oranges, apples, pears, grapes, leafy greens and salads in addition to beverages like tea, whole fruit ice-blocks, sports drinks, smoothies, soy milk, almond milk, and yoghurts.

What about caffeine?

Caffeine makes us more awake and is known to enhance athletic performance. But there can be too much of a “good” thing.  Caffeine is a central nervous system stimulant, not a source of energy.  Yes, caffeine can also promote water loss and dancers should limit caffeine, but those beverages can still count toward your daily intake. I always recommend limiting or avoiding soft drinks. They are empty calorie bombs and can make bones weaker.  One cup of coffee is fine, but being overly jittery doesn’t help your dancing.

So be good to your body and good to the earth by taking your reusable water bottle with you everywhere and refilling it often!

Emily Harrison
Emily Cook Harrison MS, RD, LD
Emily is a registered dietitian and holds both a bachelor’s and master’s degree in nutrition from Georgia State University, USA. Her master’s thesis research was on elite level ballet dancers and nutrition and she has experience providing nutrition services for weight management, sports nutrition, disordered eating, disease prevention, and food allergies. Emily was a professional dancer for eleven years with the Atlanta Ballet and several other companies. She is a dance educator and the mother of two young children. She now runs the Centre for Dance Nutrition and Healthy Lifestyles. She can be reached at emily@dancernutrition.com www.dancernutrition.com

Commit to eating better this New Year. Here are some tips and ideas to help you stick to your New Year’s resolution to eat right.

By Emily Harrison MS, RD, LD

For busy dancers, eating healthy might seem overwhelming. Busy schedules, long days in the theatre or studio, and tight budgets can make meals and snacks challenging. Here are a few suggestions for making healthy options easier and more convenient.

Planning! (I know, I know…hard, but worth it)
Spend a quick 15 minutes a week before you go grocery shopping and write out what you are going to make (or reheat) for dinner each night. Then you are not stuck at the end of a long rehearsal day saying to yourself “I’m exhausted and I have no idea what to make for dinner”. A short time planning means that all the ingredients are already there in your kitchen and you know what to make. I write a little list with each day of the week and stick it to the fridge on Sunday.

Do some of the prep work ahead of time
Pick a day that isn’t as busy and spend a little time doing food preparation for the week. Wash and chop the veggies and store them in reusable containers in the fridge. Having washed, chopped veggies ready makes them easy and convenient to just pull out and do a quick sauté or steam. If I need chopped onion for stirfry on Monday and for burritos on Thursday, I go ahead and chop two of them up at the start of the week. Spending just 15 extra minutes today prepping food, will make your day less stressful tomorrow. And if you do the prep work yourself, you save money!

Some prep tips:

Rice: Make a big pot of rice and store in the fridge for up to 3 days to cut down on cooking time. Brown rice is healthy (and cheap) and works well for stir fry or for filling in wraps or burritos.

Quinoa: Another quick and easy grain that can be made in advance is quinoa. It cooks in only 20 min, absorbs flavors well, and is rich in protein.

Couscous: If you are really pressed for time, cous cous cooks in only 5 minutes. Cook with veggie broth and throw handfuls of veggies in the pot while it cooks. They will be lightly steamed and full of flavor. This is a dish in less than 10 minutes with only one pot to wash. Make double portions to freeze for quick meals later.

Frozen is fine

Don’t have time to prep fresh veggies? That’s ok, I know we are all trying to eat local produce, but hey sometimes you have to keep it simple and just microwave some frozen veggies. Studies show that frozen veggies can actually have higher nutrient content than ones that have been on a truck for days from across the country or overseas. Sometimes you can find organic frozen veggies for cheaper than fresh. Just try to aim for the general rule that all lunches have at least one vegetable and all dinners have two.

Make healthy snack options convenient

• Wash those grapes and put them in a bowl at eye level in the fridge.
• Have a full bowl of fruit out in a visible place.
• Buy a box (or 10) of whole grain museli bars for easy snacks. Keep a box in your locker at the studio.
• Buy whole grain tortillas, you can hide a truck load of veggies in those and they’re easy. Plus wraps or burritos can be eaten one handed if you are racing out the door.
• Make a big bowl of cold pasta salad with microwaved frozen veggies, cheese bites and your favourite salad dressing. Put in small, reusable to-go containers for grab and go snacks/ meals.
• Pack your dance bag the night before with a healthy 100-150 calorie snack that doesn’t need refrigeration like dried fruit and nuts, a museli bar, or a banana.

Emily Cook Harrison MS, RD, LD
Emily is a registered dietitian and holds both a bachelor’s and master’s degree in nutrition from Georgia State University, USA. Her master’s thesis research was on elite level ballet dancers and nutrition and she has experience providing nutrition services for weight management, sports nutrition, disordered eating, disease prevention, and food allergies. Emily was a professional dancer for eleven years with the Atlanta Ballet and several other companies. She is a dance educator and the mother of two young children. She now runs the Centre for Dance Nutrition and Healthy Lifestyles. She can be reached at emily@dancernutrition.com www.dancernutrition.com

Top photo: © Dml5050 | Dreamstime.com

How much, what kind, and when?

By Emily C. Harrison MS, RD, LD

Do dancers need extra protein? Do they need to use powders, drinks, shakes or amino acid supplements or should they just eat more?  In the wake of the highly misguided “low carb” craze and in light of all the recent headlines about how  eating too much meat and dairy can increase risk for long term diseases…what is a dancer to do?  How much is enough, what kind of protein is best, and does timing matter?

How Much?

Yes, dancers need more protein than the average non-athletic person, particularly if they are still growing adolescents.   However, it is important that we get away from this incorrect idea that most of our food should be protein and that we should avoid carbohydrates. Protein is important, but too much protein is actually harmful to the body.  Everyone is a little different, but it is recommended for athletes that 12-15% of total calories should come from protein.

What does that mean exactly?

Everyone’s caloric needs vary, but if a dancer needs approximately 2000 calories a day, then they need about 60-75 grams of protein in their diet. (This is an average and not intended to be the amount for all).  

Here are examples:

A 52 kg female dancer needs about 60-78 grams of protein each day.
A 77 kg male dancer needs about 90-108 grams
There’s a range, because different dancers have different activity levels and therefore need more calories.

Real food examples of protein content:  

What Kind?

Unless a dancer is dieting or restricting calories (which I generally don’t recommend), they can easily meet their protein needs through food alone. Supplemental protein is expensive and unnecessary. In general, people in Western society, including athletes, get far more protein than they need. It is a myth that you need to load up on protein powders, drinks, or bars or that it should form the bulk of your food intake. Carbs are actually far more important fuel for working dancers. Protein drinks and bars can be convenient for busy dancers, but it is always better to get nutrients through real food. Research shows that the risk for long-term disease such as stroke, diabetes, heart disease, and cancer is significantly decreased when the majority of protein consumption comes from plant-based foods. Some examples are beans, peas, lentils, nuts, seeds, grains, and of course vegetables.  Whey protein (isolated from cow’s milk) has been in the news lately as good for recovery.  Some whey protein supplements, such as in a recovery beverage, might help dancers bounce back on a heavy show weekend, but there can always be too much of a good thing. 

When?

The body is better able to utilize protein when it is eaten in moderate regular doses throughout the day and also post workout.

Try to divide up total daily dietary protein into regular meals and snacks. For example, a professional level dancer would need to eat a little protein (10-20 grams) every 2-3 hours during the work day.  Aim for at least 6 small meals/ snacks per day.

Try to eat 10-20 grams of protein with a balanced meal within 1 hour post-exercise. However, some studies show that the body’s muscle building/repair response will still occur if the protein is eaten within 24 hours of exercise.  

According to K. Tipton PhD “there is a limit to the amount of protein that will effectively increase the anabolic response”. Essentially, when an athlete eats up to approximately 20 grams of protein at one sitting then it may be used to build muscle, but there is no difference in muscle response when given 20-40 grams at a time. So it seems that protein loading doesn’t do any good. When total dietary protein is ingested in small, frequent amounts throughout the day then the body responds much better and can utilize it for what protein is meant for.  Eating beyond the body’s capacity to use it, means it gets stored as fat or used as fuel. And the body doesn’t really like to use protein as a fuel source.  

Excess protein…what’s the problem with eating too much?

When protein is used as fuel, particularly when there is not enough carb or fat in the diet, it is hard on the body and can actually do more harm than good. Here’s why:

• The body doesn’t like to use protein as fuel or energy. The body wants to spare valuable protein for muscle building, making hormones, enzymes, controlling fluid balance, etc.
• Excess protein means excess nitrogen, a part of protein (amino acids) that must be removed. This can be hard on the kidneys. More importantly water gets excreted in this process and can lead to dehydration. 
• High protein diets can lead to more calcium being lost from the bones, a big problem for dancers who are at higher than average risk for stress fractures.  Protein overload = weaker bones.

Emily Cook Harrison MS, RD, LD 
Emily is a registered dietitian and holds both a bachelor’s and master’s degree in nutrition from Georgia State University, USA. Her master’s thesis research was on elite level ballet dancers and nutrition and she has experience providing nutrition services for weight management, sports nutrition, disordered eating, disease prevention, and food allergies.  Emily was a professional dancer for eleven years with the Atlanta Ballet and several other companies. She is a dance educator and the mother of two young children. She now runs the Centre for Dance Nutrition and Healthy Lifestyles.   She can be reached at emily@dancernutrition.com   www.dancernutrition.com

Resources:
- Joint Position Statement American College of Sports Medicine, American Dietetic Association, Dietitians of Canada. Nutrition and Athletic Performance. Medicine and Science in Sports & Exercise. 2009;41(3):709-731. 
- Kevin D. Tipton.  Protein Nutrition and Exercise: What is the latest?  SCAN’s Pulse spring 2011, vol. 30, no2.
- T. Colin Campbell. The China Study. Benbella Books Inc. Dallas, TX 2006
- USDA National Nutrient Database for Standard reference.  www.nal.usda.gov/fnic/foodcomp/search/

Photos: Dreamstime

We all know we should drink more water, but do we? As dancers, we are athletes and it is important to keep our bodies in the best condition possible. One of the major factors of body health is water consumption. We can’t expect to have the strength and energy we need, let alone feel and look our best, if we don’t drink enough water.

Water accounts for a large percentage of our bodies. Did you know that 84% of our blood is water, 75% of our muscles are water,  our brains are made up of 74% water and even our bone is 22% water?! Now do you realize why you need to drink more water?

Injury Prevention and Healing
Did you know that water can aid injury prevention and healing? Dancers plagued with injuries have found that by just increasing their water consumption they can reduce injuries and heal quicker, as water aids in blood circulation, flushing toxins away from the injured area. Water can speed healing, reduce inflammation from overuse or injury and simply refresh our well used muscles.

Digestion and Detoxification
Water is necessary for our bodies to digest and absorb vitamins and nutrients. It also detoxifies the liver and kidneys, and carries away waste from the body. Water is also a key factor in digestion . Fibre alone cannot aid proper digestive function by itself. In fact, without water fibre can cause constipation and bloating.

Maintain a Healthy Weight
Water not only helps detoxify and cleanse the body, but it aids significantly in weight loss and weight management, as well as glowing and healthy skin. We not only want to dance well, but as performers we all know that it is important to have a healthy weight and look great on stage.  Water is a natural appetite suppressant, so developing a good water drinking habit can be a long-term aid in achieving and maintaining a healthy weight (not starving yourself, but being healthy!)

Increased Energy and Concentration
If you’re dehydrated, your blood is literally thicker, and your body has to work much harder to cause it to circulate. As a result, the brain becomes less active, it’s hard to concentrate and your body feels fatigued. If you find yourself tired after dance class, this is of course normal, but a quick ‘pick me up’ can come from a quick drink of water. Make sure to drink between classes to not only keep the thirst at bay, but keep the body and mind alert and active. Adequate water consumption can improve your energy, increase your physical performance, increase your mental alertness and concentration, remove toxins and waste, keep skin healthy, and reduce headaches and dizziness.

So how much water should we drink? 2 litres, or 8 glasses a day.
Many of us know the 8 glass a day rule, but do we abide by it? Here are some tips to help you achieve 2 litres of water consumption a day:

Tips to Increase your Water Consumption:
- Make sure to carry a water bottle with you every day. Buy a pack of bottled waters and keep them in your car or somewhere that’s always accessible. Make sure to take at least one with you to work or school, and always have a water bottle for dance class. If it’s a 600ml or 500ml bottle, try to finish at least two bottles by the time you finish work or school. Then will have at least drunk 1 litre to 1.2 litres throughout the day. This helps you to take note of how much water you drink. Then try and drink at least 1 more bottle at night, or preferably 2.
- Always keep a water bottle in your dance bag, so you always have one when you really need it – when you’re exercising.
- You are naturally thirsty /dehydrated in the morning when you first wake up. Make it a habit to drink at least one glass of water in the morning with your breakfast to help your body to flush out the toxins it has been processing overnight. Take advantage of this thirst to get a start on your water consumption for the day.
- Don’t wait until you are thirsty to have a drink. You are already dehydrated if you feel thirsty.
- Set a timer to remind yourself to drink.
- Reduce consumption of diuretics. Drinking coffees and cokes prompts the body to lose water as they are diuretics. We get thirsty, but are we quenching our thirst with the correct liquid? Plain water is the best refreshment. Sports drinks like Gatorade and Powerade can be useful in replenishing our bodies with salts and minerals after an intensive workout or dance class, but be careful of flavoured and vitamin waters that may look like a healthier option than plain water, but are actually full of un-needed sugars and calories. Compensate for drinking diuretics such as coffee, tea and wine by drinking a few extra glasses of water to make up for the water that these diuretic beverages leech from your body.
- Keep a bottle of water or glass of water by your bed and remember to take some sips before you go to sleep or if you wake up in the middle of the night. You may find yourself waking up in the night to go to the bathroom if you significantly increase your drinking in one hit, but remember, it is natural and it is good for your body. You will be healthier for it!
- Dance teachers, encourage your students to drink water. Keep chilled water in the studio fridge and cups to allow students who forgot their drink bottles to have a drink between classes. Allow students to bring water bottles into class and place them on the side. You don’t want students running to their drink bottles every two minutes, but give designated drinking times throughout the class.

References:
BetterWayHealth.com
www.betterwayhealth.com/drinking-water.asp

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