Carbohydrate Two

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Finally, here it is Carbohydrate Two.
One of the main issues that plaque dancers is what to eat and when. So this next article will focus on carbohydrates and how to refuel the body at the correct time in order to maintain maximum performance.

Carbohydrates two – what to eat and when

So here we go with carbohydrates two – what to eat and when. This is probably one of the most frequently asked questions from young dancers who are entering into an intensive dance education programme. Most of us do not have the luxury of waking up four hours before the first class begins so we can enjoy a carbohydrate filled breakfast. Plus there is nothing more uncomfortable then going into class with a full stomach, regardless of the time of day. But there are certain foods that we can eat that will allow our bodies to perform at an intense level over a longer period of time.

2-4 hours before class begins

A good time frame to eat and digest something substantial
Wholegrain cereals
Porridge
Pasta (whole grain is better) and vegetables
Potatoes/ Sweet potatoes/Root vegetables
pulses such as chick peas, beans or lentils
Couscous or quinoa with vegetables

30 mins – 2 hours before class begins

Dried fruit
Fresh fruit
Nuts
yoghurt with fruit and nuts
Fresh fruit or vegetable smoothie

The following information is courtesy of The international association of dance (Iadms.org, 2017)

“As a guide dancers will typically need between 4 and 8 grams of carbohydrate per kg body weight. This will vary according to the duration and intensity of the workload, and at times may be even higher (during long or intense rehearsals or demanding pieces)”

Please follow the link to the carbohydrate table provided by Iadms. It is a great source of information regarding foods rich in carbohydrate.

https://c.ymcdn.com/sites/www.iadms.org/resource/resmgr/resource_papers/dance-nutrition-2016.pdf (P. 12)

The next section will be devoted to fat….to eat or not to eat? that is the question. Meanwhile below you will find a quick delicious recipe to try. Enjoy!

Overnight chia seed pudding

Iadms.org. (2017). Resource Paper: Nutrition (2016) – International Association for Dance Medicine & Science. [online] Available at: https://www.iadms.org/page/RPnutrition [Accessed 22 Oct. 2017].

Mastin, Z. (2009). Nutrition for the dancer. Alton, Hampshire [England]: Dance Books.