Nutrition for Dancers

Liane Simmel, MD, runs an institute for dance medicine, Fit for Dance. The former dancer is now a doctor of dance medicine and was the president of the German Dance Medicine Association for many years.Eva-Maria Kraft is a certified nutritional expert with the specialization in dance, but also a dance teacher and freelance dancer. She gives nutritional courses and seminars in professional training centres for dance, acting, and musical performance.

"Nutrition for Dancers boasts an information-packed conciseness, excellent readability, and singular clarity in much of the discussion. The clarity is enhanced by the many text call-outs, practical tips, tables, and diagrams. Dancers will find the text useful."-Journal of Dance Medicine & Science, Vol 23, Number 2 2019

• Getting started 1 The basics – an overview Dancing needs energy Providing energy – oxygen is key Digestion – from food to energy Carbohydrates as energy providers Regulating blood sugarEnergy reserves for danceFats as energy providers Not all fats are alike Proteins - Building blocks for the body Quality lies in the combination Vitamins, Minerals, & key micronutrients Vitamins and phytonutrients Minerals: macro-minerals and trace elements 2. Drinking – Fluids are crucial Water and its significance for the dancer Perspiration – an intelligent cooling system The dangers of lacking fluids The right drink Selection criteria Handle with care! 3. What? The agony of choice Daily requirements – recommendations for planning your diet Breakfast – getting off to a good start Cold breakfasts Warm breakfasts Main meals - the basis of fitness The "plate of thirds" – healthy nutrition at a glance Snacks – energy on the go Practice makes perfect – some general information Other senses enjoy the meal, too. Warm or cold?Sugar – a How-To?Comfort Foods Food in balance – a planning aid Dietary Supplements – healthy or unhealthy? If things don’t run smoothly – digestive problems and food allergies Digestion is work Food intolerance 4. When? Timing is everything Eating around a dancer’s scheduleBefore dancing: stock up on energy While dancing: maintain your energyAfter dancing: accelerate regeneration A daily meal planReality can be a different story No time, no space Working evenings 5. How? Healthy nutrition as a daily routinePreparation is key – shop with a plan Writing a grocery list Navigating the offers Reading labels Seasonal and regional Organic– yes or no? "Free of" and "diet" products – the power of advertising Cooking tips for everyday lifeThe right amount of waterOil – a How-To? Healthy toppings – sprouts, seeds, and co. Homemade or ready meals? Eating out 6. Fit and slim – a challenge for dancers How many calories does a dancer need? Your basic energy needs Your total energy needs – movement is key Figure and body composition BMI – the Body Mass Index Body fat – an unloved necessity Maintaining body fat Much ado about weighing Dancing influences one’s weight Dancing influences one’s diet A new living situation alters one’s diet Putting dieting to the testDropping weight too quickly – the body’s emergency plan How to lose weight the healthy way Eating disorders – awareness is key Causes, risk factors, triggers Is this still normal? – warning signs of an eating disorder Avoiding eating disorders – tips for the dance world 7. Synoptic of foods and nutrients Appendix Literature Recommended web links Contact addresses for eating disorders Register Index