Dancers consume fewer calories than they expend (Dahlstrom et al., 1990; Beck et al., 2015; Hassapiduo et al., 2001; Doyle-Lucas et al., 2010; Brown et al., 2017) due to busy schedules, deliberate calorie restriction, pressure to maintain low body weight, and a lack of knowledge. Taking class on an empty stomach increases muscle breakdown, which is undesirable for dancers who need strength to dance. It is critical that dancers consume carbohydrates prior to training to reduce muscle fatigue and help preserve muscle fibers that generate power for jumping. The purpose of a pre-exercise meal - consumed within an hour or less before training - is to hydrate, top off glycogen stores, and decrease hunger. If you take a class early in the morning, you have most likely fasted overnight and will need carbohydrates to help fuel your first class. Consuming carbohydrate spares the use of protein for energy, thereby freeing up protein to synthesize muscle and repair tissue. Poor nutrition may result in the following consequences:
Dancers should consume about 15 calories per pound body weight, plus the training energy expenditure, which is approximately 200 calories per hour of class or rehearsal. For example, a 130-pound (60-kg) dancer might need 1,860 calories per day plus an additional 500 to 800 calories to meet the demands of class, rehearsal or performance that day, for a total of 2,360 to 2,660 calories. Nutrition needs are very individualized, so it is important that dancers seek dietary advice from qualified specialists (i.e., a Registered Dietitian for dancers).
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