Fitness Site

The right stuff for peak performance

According to the International Association for Dance Medicine and Science, dancers need 45-50 calories per kilogram of body weight for females and 50-55 calories per kilogram of body weight for males. The total amount of calories should consist of 55-60% carbohydrate, 12-15% protein, and 23-30% fat. Limiting carbohydrates can limit a dancer’s required energy need for working muscles. These carbohydrates should come from complex carbohydrates that include bagels, rice, pasta, and whole grains. Dancers need to be aware of the dangers of dietary supplements designed to enhance performance. For the latest information on supplements go to www.supplementwatch.com. Fluid loss during a long heavy dance class or rehearsal can be up to 2 liters an hour. It is suggested that 8 ounces of fluid should be consumed every 15 minutes regardless of thirst.

Dancers, like other athletes, need to train for peak performance. Traditional dance classes work on technique, combinations, and performance. Very few dancers learn about conditioning, injury prevention, diet, and proper hydration. Most dancers are weight conscious which can lead to eating disorders, injuries, and health problems. The Well Effect is dedicated to bring young and old, aspiring, and professional dancers the latest research on diet, hydration, strength, conditioning, stress management, and performance anxiety. With over 25 years experience in dance performance, education, and wellness, our health professional staff can assist dance studios, dance companies, parents of aspiring dancers, dance teachers, and individual dancers with the tools and resources needed to understand and maintain a well conditioned body. They can also aid in injury prevention, and make dance training more efficient and effective.

Click to see what your calories and grams of protein, carbohydrates, and fat needs are when in training. Also find your BMI and Target Heart Rate.

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