But you're a dancer now ...

One rainy rehearsal, I was sitting with my legs in second and stretching while eating one of those Fruitsource bars. Jokingly, my choreographer frowned my way and said,"You're eating? You're a dancer now. You don't eat." We laughed, I finished my 'dinner', and we danced. Her innocuous comment nagged at me a week later when I read a review of Frederick Wiseman's La Danse in the Toronto Star which claimed that Wiseman made no attempt to address the stigma surrounding dancers and their diets. Dancers are notoriously thin and the profession continues to be plagued with rumours of eating and body dysmorphic disorders. The truth is that dancers must work hard to maintain not only an aesthetically pleasing physique but one that is strong, flexible, and resilient enough to carry them through the intensely physical work that is dance. As a novice dancer, I have a vested interest in this topic and hope to clear up my own misconceptions about nutrition, about body proportion, and how diets contribute to these things. Thus, I am devoting several entries to the topic of dancer diets.

During my adolescence, ballet became increasingly difficult to pursue as my body went through changes that did not necessarily favour my art. The small group of girls taking Cechetti exams conspired to lose weight as a group through a combination of diet and group exercise. High protein, low carbohydrate diets and a rigorous running schedule were set to be employed, though nothing ever came of our plans. The value of low carbohydrate diets has been contested elsewhere but I found Linda Hamilton's advice especially useful on this subject. She reminds us that carbohydrates are an essential energy source for dancers because the calories from carbohydrates are metabolized more rapidly than those from protein and fats, thus making energy available more immediately. High protein diets were encouraged for a short while before dancers became concerned about adding bulk to what should be their long lean frames and, obviously, the high fat content of certain protein sources. Dr. Richard Gibbs, chair of the Dance U.S.A. Taskforce on Dancer Health, encourages dancers to choose complex carbohydrates that are not only wholesome but will help dancers feel full. Brown rice, whole wheat bread, and yellow vegetables, he says, are good choices to this end. Dancers should avoid high fat protein sources such as beef and choose chicken (without skin), tofu, and nuts instead. Taken together, the recommendations of professional dancers and doctors treating professional dancers alike suggest that it is not just the relative proportion of foods in your diet that will ensure a healthy, strong, and slim body but the choices dancers make on a daily basis, as well.

For the vegan/vegetarian dancer? Tofu and legumes can provide protein and a wealth of vitamins, but these dancers must be careful to ensure they receive sufficient vitamins and minerals, especially calcium and the B complex vitamins, either through daily supplements, enriched sources in their diet, or a combination of both. Regardless of whether dancers are omnivores or herbivores, consulting a dietitian and/or a physician will ensure all of your body's needs are met. This is my next goal, seeing as a Fruitsource bar for dinner is hardly the best fuel for a rehearsal.

What about hydration? Dancers can lose up to 2 litres of water per hour during a long hard rehearsal! As with any sport, it is important to consume enough water to support high level performance and a cup (250ml) of water every 15 minutes is recommended for those intensive dance training sessions. Water will aid the metabolism of all of those wholesome calories dancers have been consuming during the day as well as fuelling the body's cooling system while dancers sweat it out.

Let us also not forget that dance is not a sustained aerobic activity (unless you take modern with my beginner instructor!). Light cross-training will ensure that dancers improve their cardiovascular health, burn fat, and build strength through activities other than dance to prevent overuse injuries. Dr. Gibbs suggested elliptical training and brisk walks three times a week. My modern instructor ran 30 minutes every day when she was dancing for other companies; other dancers I know swim daily to cross-train. Every person will have a different preference but every dancer should engage in some kind of activity that increases heart rate into the aerobic range for at least 30 minutes to ensure a healthy, strong heart that will carry them through their dance careers.

Many young dancers are curious about what they should be eating to ensure optimal performance and still maintain the body proportions valued in their profession and, fortunately, there are a lot of great resources out there. As with a good, strong, pirouette, a healthy diet for dancers is about balance!

Tune in next time for a discussion about the history of eating disorders in dance and how the industry is trying to fight back!

Additional resources:
International Association for Dance & Medicine Nutrition Fun Facts
Dance U.S.A. info on Dancer Health (check out the sweet pdf on nutritional guidelines!)
Linda Hamilton's book Advice for Dancers
Ballet Talk forum for young dancers