1st Edition

Nutrition for Dancers Basics, Performance Enhancement, Practical Tips

By Liane Simmel, Eva-Maria Kraft Copyright 2018
    190 Pages
    by Routledge

    190 Pages
    by Routledge

    Dancers are top performance athletes on stage – to keep fit and
    healthy proper nutrition is an integral part of an optimal dance
    training. Nutrition for Dancers provides the principles of nutrition
    for dancers of all genres. Authors Liane Simmel and Eva-
    Maria Kraft clarify widespread nutritional mistakes and give
    advice on how a healthy diet can be incorporated into the everyday
    life of dancers.

    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 sugar

    Energy reserves for dance

    Fats 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 schedule

    Before dancing: stock up on energy

    While dancing: maintain your energy

    After dancing: accelerate regeneration

    A daily meal plan

    Reality can be a different story

    No time, no space

    Working evenings


    5. How? Healthy nutrition as a daily routine

    Preparation 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 life

    The right amount of water

    Oil – 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 test

    Dropping 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



    Recommended web links

    Contact addresses for eating disorders





    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