Dancer’s training schedules vary through the course of a year with the summer months often being the season when dancers get a break from rigorous practices, rehearsals, competitions and/or performances. This change in training can be helpful, both mentally and physically, for a dancer’s overall health. In fact, training periodization is the idea in sports science that changing the intensity, amount and type of training an athlete is doing will help minimize the risk of injury and ultimately improve performance. However, for any athlete (or dancer), it is important to have a nutrition plan that parallels and supports this change in activity. 

Following are some tips to help you change up your nutrition plan, while staying healthy and well-fueled for practices, camps, and other activities during the off-season summer months!

Jumpstart your day with breakfast. For many dancers, sleeping in and catching some Zzzz’s may seem much more important than getting up and taking time to eat. Unfortunately, if dance practices or rehearsals are scheduled in the morning, showing up without enough “fuel” often results in fatigue, decreased performance, increased risk of injury, and higher cravings for sweets later in the day (a sign that your body is too hungry). Enjoying a simple breakfast with protein, carbs, and healthy fat (i.e. Greek yogurt, berries and granola with nuts or seeds) will ensure you have ample energy for dancing and activities for the rest of your day. 

3 Tips for a Savory Lunch. Like breakfast, skimping on lunch often results in cravings and overeating later in the day. But, for many dancers, figuring out “what to eat” can be challenging while some may rely on take-out or fast food meals. Following are three simple tips to make lunch time simple, nutritious, and do-able.

1) Plan to include a balance of protein-containing foods, (such as deli meat, chicken, dairy foods, beans, or peanut butter) along with wholesome carbohydrates (whole grain bread, rice, potatoes, fruit, and vegetables) and healthy fats (olive oil, avocado, hummus, nuts, seeds, etc).  2) Take part in meal planning and go grocery shopping, if possible, with your parent or whomever does the shopping in your household to ensure you have the foods you like on hand. 

3) Include a colorful fruit and/or vegetable with your meal. The summer months offer plenty of juicy and delicious fruits and vegetables to choose from that provide important nutrients and fiber while being a simple food to add to your mid-day meal. 

A few examples of quick and easy meals:

Sample Meal #1

Wrap or sandwich (with chicken, turkey, egg salad, tuna salad, etc; whole grain bread or tortilla; romaine or spinach leaves and tomato; and mayo, hummus or avocado)

Greek Yogurt

Peach or WatermelonSample Meal #2

Entrée salad with leafy greens and a variety of vegetables, chicken breast or rotisserie chicken, cheese, walnuts and dressing

Handful of whole grain crackers

Sample Meal #3

Leftovers (soup, stir fry, tacos, chicken and rice, beef, and potatoes, etc.…)

Add: fruit and glass of milk

What’s the best way to prevent weight gain when I’m not as active?  Weight management for dancers should be more about maximizing body composition to improve performance than a number on the scale. Eating less or taking out entire food groups often backfires and consequently results in even more weight gain. Dancers who diet often struggle with decreased energy, fatigue, moodiness, and increased risk of injury. Instead, give yourself permission to eat enough earlier in the day when you are most active. Include protein-containing foods (eggs, beans, fish, beef, poultry, nuts, dairy products, etc.) at each meal and snack to improve satiety and help minimize cravings, while eating sweets in moderation. Another helpful strategy for managing weight during the summer months is to be mindful of your pace when eating. Try to eat slowly, without distractions and stop eating when you feel “comfortably full”. Eating when you are sad, bored, tired, stressed, etc., rather than when you are physically hungry, can also sabotage efforts at keeping your weight in check. Instead, learn to use other coping mechanisms such as talking to a friend, journaling your feelings, or listening to music to help yourself feel better.

What are some ideas for healthy snacks? Eating balanced meals consistently will often provide you energy for the day and prevent mindless snacking. When snacks are needed to prevent ravenous hunger, try to include a protein-containing food along with a wholesome carbohydrate and plenty of water to drink. Following are some examples:  

Protein + Carbohydrate

Cottage cheese + sliced peaches

String cheese + whole grain crackers

Yogurt + berries

Peanut butter + tortilla & banana

Almonds + apple slices