Nutrition for Ballet Dancers

by Maximo Califano Principal Ballet Dancer

In order to have a successful career in the performing arts, dancers need to have a proper alimentation and nutrition. Both female and male performers need to watch what they eat to obtain physical strength and good health. Several small meals during the day are recommended to nourish their bodies and minds so they can achieve the best performance in rehearsals and shows. There are some guide lines that dancers should follow to prevent injuries and improve energy.

Small meals are important for dancers to provide a good source of continues energy throughout the day. Breakfast should never be skipped under any circumstance. Cereals, fresh fruits and proteins have to be incorporated in your morning intakes to help you in your daily ballet class. A ballet class is like working out at the gym. Dancers need to be well nourished before facing such a strenuous workout. Healthy snacks such as dry fruits, nuts, fruits; energy and protein bars are suggested after class.

A small healthy lunch is also necessary. Lean protein and veggies are great for your lunch time; for example, chicken and fresh salad. For the afternoon rehearsals, dancers should snack again with a protein or cereal bar and a fresh fruit such as an apple or a banana. For the evening meal, ballet dancers need more lean proteins, veggies and some carbohydrates such as pasta or rice. Always chose whole grains to help bind and eliminate fat cells.

Dancers sweat a great deal during the day; therefore, plenty of water should be drunk in small amounts during the working time. I also recommend having a sport drink to reincorporate all the lost minerals and vitamins. Cold or warm green tea is excellent too providing healthy antioxidants. Please avoid sodas and high sugar juices and never drink alcohol or smoke cigarettes.

A well fed dancer will be able to have a great deal of energy throughout of the day.  He or she will prevent injuries and will provide nutrients for bones and muscular growth.  Dancers are like athletes, they should have a strict diet to achieve a highest performance and a healthy life style.

Maximo Califano
Ballet San Jose
Principal Dancer.