Ballet aesthetics include sleek, fluid, unbroken line from the tip of the toes to the top of the head. Professionals generally must maintain body mass index in the low end of the normal range-usually around 18 to 20--but a low body fat percentage was about 13 percent. The calories that you need based on the age, size and schedule training, so consult your doctor or use an online calculator to determine your specific needs. To give you a rough idea, the International Association for Dance medicine and Science recommends 20-23 calories per pound of body weight per day for female dancers in training weight, which can burn up to 3,000 calories per day.
The IADMS recommends that 55 to 60 percent of your calories come from carbohydrates, 20 to 30 percent from fat, and 12 to 15 percent of protein. Carbohydrates are the primary source of both instant and fuel saved, so if you find yourself crashing toward the end of class, low carb intake can blame. Protein is essential for muscle repair and support – eating too little allows the degradation of muscle, which makes for a limp pas de chat and big battements sluggish. Fat is another energy source. Having too little can force your body to feed off of muscle protein when the store runs out of fuel. High-fat calories, so stay to 20 percent if you tend to be overweight, but not dip below that.
Get Your carbs from fruits, vegetables and whole grains. Avoid refined grains and sugars, which are the main causes behind the crash energy. Source of protein should be lean, such as fish and poultry without the skin. Beef once in a while is okay, as long as you stay lean cuts such as tenderloin and sirloin. Milk is a great source of protein, but choose nonfat or low-fat versions to keep saturated fat intake down. Get your fat from olive oil, nuts and peanut butter, and cold water fatty fish such as salmon. Food replacement bars are useful for refueling during the days of grueling exercise, but do not rely on them as Your sole source of nutrition.
For dancers, timing is everything, and that includes the nutrients. Starve yourself all day to save the calories for a big dinner will make you vulnerable to overeating, and you will not dance on top of You on an empty stomach. Eat several small meals per day, and includes both carbohydrates and protein at every meal. Have breakfast at least one hour prior to class in the morning, but still low-fat content so that digest quickly. The extended class or exercises usually require refueling every two or three hours – saving a bar in your bag, and decided a three or four-bite every two hours to keep your energy. This is particularly important during the summer intensives, where you might be in one class or another for 10 hours per day. Eat within an hour of your day to dance late filling your body up, and stay late at night, post-performance light meals and low fat so that they have time to digest before bedtime.