Nutrition for Dancers : Basics, Performance Enhancement, Practical Tips book cover
1st Edition

Nutrition for Dancers
Basics, Performance Enhancement, Practical Tips

ISBN 9781138041158
Published December 11, 2017 by Routledge
190 Pages

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USD $48.95

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Book Description

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.

Table of Contents

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




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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