Dance Tip #10! The Importance of Good Nutrition for Dancers! (Part 3) After Class, Rehearsal and/or Performance Post workout nutrition is the key to recovery for many, if not all, high performance sports, and dance is no exception. Eating the right foods at the right time can be helpful in ways including: • Muscle repair • Soreness prevention • Lean muscle growth • Ability to bounce back and rehearse the next day How can I improve my recovery with nutrition? • Eat within 40 minutes after exercise • Combine carbohydrate and protein at a 4-1 ratio • Hydrate • Eat whole foods The body becomes depleted of essential nutrients and stored energy after intense exercise and physical exertion. Replacing these stores as quickly as possible is critical in order to bounce back from the strain being put on the body. When is the best time to eat after dancing? Eat within 40 minutes after exercise or as soon as possible. Sport nutrition research shows that a window period exists within 30-40 minutes after intense activity when the body is at its peak for absorption. At this the time, glycogen stores (stores of energy in muscles) need to be replaced and cells are ready for nutrient uptake. Getting food into the body during the window period will help prevent soreness, improve the recovery of muscles and tendons and encourage the growth of lean muscle tissue. The quality of recovery is dependent on what foods are eaten during this 40 minute window period. What should I eat to maximize my recovery? Combine carbohydrate and protein in a ratio of 4-1The ideal ratio for combining carbohydrate to protein during the window period is four parts carbohydrate to one part protein. Carbohydrate (broken down into glucose) raises insulin levels and allows the transport of protein into muscles and cells so they can repair damage and increase muscle growth. Getting carbohydrate quickly into the bloodstream allows: 1. glycogen stores to be replaced — preventing fatigue and making energy available for future rehearsals 2. protein to enter the cells — for building lean muscle and repairing damaged cells High performance athletes go to great lengths to find foods that raise glucose levels as quickly as possible. Sport nutrition companies have engineered post workout drinks and powders that aim to achieve this. Because the body is so sensitive at this time, it makes sense that what is consumed should be nutrient dense as well as easy to digest. High glycemic whole foods that will allow for a quick release of insulin are potatoes, rice and rice cakes/ crackers, fruit and fruit juices, bread products and pasta. All of these combined with protein foods are ideal for helping muscles and tissues recover from intense exercise. How can I prevent soreness, decrease inflammation and stay healthy? Eat a variety of whole foods. Whole foods generally grow in the earth or on a tree and do not come packaged from the grocery store. They generally do not have added preservatives and chemical colorings or flavorings. Eating whole foods is important not only because they have enzymes that are useful for digesting, but also because they are full of nutrients, antioxidants and phytochemicals that help us stay healthy and fight the strain and wear on our bodies. Some of the top nutrients from whole foods that are essential for dancers to stay healthy, especially after extreme training and performing, include: • Essential fatty acids• Antioxidants- Vitamins A, C, E• Minerals such as calcium and magnesium Essential fatty acids (EFAs) come from oils in foods such as fish, flax, avocado, nuts and seeds. They are essential because the body does not produce them. Some EFAs have been proven to decrease inflammation. Foods containing the omega 3 fatty acids EPA and DHA such as salmon and flaxseed have shown to be most effective for this purpose. Eating a balanced diet with foods that contain omega 3 fatty acids or getting these EFAs from a supplement (as a secondary option) will contribute to the repair of joints and overworked muscles. Antioxidants are naturally occurring chemicals in foods that prevent oxidation (food turning brown or going rancid) and are important for dancers and athletes be¬ cause of their ability to rid the body of excess damaging by-products that circulate in the blood (known as free radicals). Intense training increases the abundance of free radicals in the body. By consuming foods high in vitamin C, in particular, as well as vitamins A and E, you will have a better chance to ward off these free radicals and be better protected from getting sick and feeling too sore. Examples of foods high in antioxidants: • Citrus fruits (lemons, oranges, grapefruit, etc) • Brightly colored fruits and vegetables (red peppers, tomatoes, squash, beets, carrots, blueberries, etc.) How can I prevent muscle soreness? Hydrate In addition to over training, the two major nutritional factors that contribute to muscle soreness are lack of hydration and electrolyte imbalance. Our body fluids are like seawater in that they are primarily water and salt. We generally lose up to two litres of water each day in perspiration and moisture loss from basic body functions. It is important to consume fluid throughout the day and not wait until you feel thirsty—a sign that it is too late! The amount of water needed varies between people. One way to calculate your approximate required fluid intake for the day is to first know your body weight in kilo grams, and then match one ounce of water per kilogram of body weight. For example, if I weigh 64 kilograms, I need on average 64 ounces of water in a regular day. That would be eight 8oz glasses of water. Along with consuming water throughout the day, a pinch of good quality Celtic sea salt can be added to a full litre of water to stabilize electrolyte levels. This can be especially important in hot weather and during increased physical activity. It is at these times when you need to drink more water— and the salt will help your body to retain it. *The material in this post is intended only as educational information and is not meant to replace the knowledge and services of qualified medical professionals*
Posted on: Tue, 18 Nov 2014 19:25:48 +0000