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Fontys Interactive Prezi Nutrition for Dancers

Fontys Hogeschool Voor de Kunst / Dans

Derrick Brown

on 7 February 2013

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Transcript of Fontys Interactive Prezi Nutrition for Dancers

Nutrition for Dancers Interactive Prezi
Fontys H vd K / Dance
D. Brown M.Sc.,
Sport Nutritionist CLASSES OF NUTRIENTS POST- EVENT (cont.)
Studies show if not taken within 2 hours, 50% less glycogen stored in muscle (carbs stimulate insulin production which aid in production of glycogen production)
Combine protein and carb for greater absorption, if taken w/in 2 hours doubles the insulin response
Provides reserves for the next day (esp. during performance season) Timing -2 most important meals Pre & Post Event (i.e.class/ rehearsal /performance Timing Macronutrients Quantity Macronutrients Major source of energy ( + in low intensity activity)
Necessary for absorption of Vitamin A ,D, E, and K
Production of hormones
Preserves body heat; ( under skin) Fat Nutrient - Protein Carbohydrates = fuel, source of energy, necessary for all types of training

Quick carbohydrates are absorbed in your blood in a short time and delivers quickly energy: lemonade, sugar, candy-bars, fruit

Slow carbohydrates in pulse, pasta, vegetables. QCarbohydrates Quality Macronutrients Relative Cost of Different Dance Activities Energy is generated via nutrients from food
Energy In and Energy Out
Input= Food and Calories
Output=Metabolism (BMR) and Physical activity e.g. dancing

Weight Maintenance
Weight Increase
Weight Decrease Energy
1st key to optimizing performance The Energy for Dance Appetite: psychological desire to eat certain foods.
Strong cravings even when we’re not hungry are due to appetite.

Hunger: physiological sensation that prompts us to eat.
Satiety: the feeling of being full. Why Do We Want to Eat? Food provides us with
Energy for body processes
Heat for body temperature regulation
Building blocks for growth and maintenance of body tissues Why Do We Eat? …The little dancers need energy to become the performing artist of tomorrow.. Increase awareness of relationship nutrition ,dance training & performance

Discuss three key components to optimizing training and performance through nutrition
Introduce the idea of QQT
TIMING Objectives
3 keys components: Energy, Carbohydrate, QQT help facilitate performance.

High Carbohydrate intake particularly important for prolonged events.

Fluids should be regularly consumed pre, during, post event included sport drinks if possible.

Optimizing nutrition allows dancers to train hard, recover quickly and perform successfully on a daily basis. Conclusion Spread Calories out throughout the day for maximum energy – ideally, 3 meals plus 2-3 snacks a day.

Planning is paramount.

Stomach takes 1-4 hours to digest

Pre-event meals should be high in carbohydrates Meal Planning Basics Maintain healthy body cells and protect against cancer (antioxidants)
Water soluble
Fat soluble Micro-Nutrient - Vitamins Major fuel source for dancing/exercising muscle

Is stored in the liver and muscle tissue as glycogen

The longer and harder the class/rehearsal, the greater 
the demand will be on carbohydrate stores. Q Carbohydrate
2nd key to optimizing performance Food is intimately connected to our sense of taste, but also stimulates our senses Why Do We Want to Eat? POST- EVENT
Within 30 minutes after last event of day (i.e from stage or after shower before reception)
Liquid form is best Shakes/ smoothies
Best time for HGI Carbohydrates
Look for 4:1 Carb to protein ratio for post event meal PRE- EVENT
MAKE time for eat breakfast!! (orange juice & coffee do not count)
Skipping breakfast will slow down metabolism (body goes into emergency mode) Timing -2 most important meals Pre & Post Event (i.e.class/ rehearsal /performance Regulates body temperature
release toxins
prevent muscle cramps Nutrient - Water Calories 322 ( 16% RDA)
61.5 kcal are carbs
13.5 kcal protein
247 kcal fat
Total fat 29.5g ( 45% RDA)
4.3 Saturated ( 21% )
19.7 MUFA
3.7 PUFA
Total Omega-3 fatty acids 221mg
Total Omega-6 fatty acids 3396mg Quantity Fats
examp. avocado ≤ 30% Daily intake of quality fats
May provide aprox. 50% of daily requirements for dance

Advantages of moderately low fat (compared to very low fat)
High caloric density Quantity Fats RDA = 0.8 gP/kgBW
1.2-1.4gP/kgBW esp. elite dancer
15% Daily intake of quality protein
Protein intake should be tailored to type of training

Ex. 55kg Female Ballet dancer 66-77grams protein a day

Example 1c. Yoghurt=± 11g protein 1can of tuna=± 22g
100 grams of chicken breast, roasted =± 29.80g. protein Quantity Proteins Dancers should ingest 5 to10 gm/kg/day
55+% of total calories should come from carbohydrates
Increased ingestion of carbohydrates during heavier schedules ( pre performance multiple rehearsals)

Ex. 55kg Female Ballet dancer 275-550g. carbs a day
Ex. 1 apple=20g
1c. yoghurt=35g
1baked potato=55g Quantity Carbohydrates Create healthy bodies, bones, teeth and skin
Nervous and cardiovascular systems
Enzymes Micro-Nutrient - Minerals Fast Food
Processed/baked goods
Muffins, pies, cakes
Snacks: chips , crackers cookies
Processed meats: hot dogs
Frozen foods, fries , pizza,
chicken fingers Fat the BAD ones! Nuts &Seeds
Olive & canola oils
Whole grains Essential Fat: Good Fats All dancers need to ingest sufficient energy to meet the rigors of hard training. Consuming the right amounts and types of food and fluid will provide the body with “high performance fuel” necessary to achieve optimal training benefits and peak performance. Optimal Nutrition Goals of Dance Performance Written by Priscilla Clarkson, PhD, under the auspices of the Education Committee of IADMS. Special thanks to Elizabeth Snell BSc. , RD.





TACK TACK teşekkürler

谢谢 THANKS! Fueling Performance Quantity Quality Timing Quality Carbohydrates Whole Grains Pasta WHOLE MEAL BREADS FRUITS & VEGETABLES Fat to use in moderation CHOCOLATES BUTTER CHEESES COCONUTS Walnuts Olive Oil Q Fats Fish Avocados Dairy
( or alternative)
(low-fat) NUTS
(seeds /pulses) Q Protein EGGS Lean Meats
(Beef, Chicken, Fish) Low to Moderate Intensity Beginning of Class
Light rehearsals High-Intensity Intermittent
Middle to end of class
Back to back rehearsals
Improv sessions
Start/Stop 2-act Ballets 120min ( Sleeping beauty)
Dance-based Musical prod.
Matinée/ Evening shows Dance Jam/Marathon Prolonged/Endurance Events QQT Carbohydrates Fats Proteins Building and repairing tissues
Source of energy Vitamins are in Quality Foods! Minerals are in quality food and drink Macronutrients also for
hair The 3 things a sports drink should accomplish:
Hydrate effectively.
Replenish electrolytes.
Provide energy for working muscles to enhance performance and speed recovery. Or Sports Drink EAT some delicious yet healthy food!!
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