Nutrition Basics
This macronutrient is the primary fuel for your body
What is carbohydrates?
This beverage is almost always sufficient for hydration before, during and after activity.
What is water?
The length of time to be mindful of what you are eating leading up to the competition.
What is 48-72 hours before?
This should be consumed every 15-20 minutes during activity.
What is fluid?
Dancer should begin eating within this time frame after activity.
What is within 30 to 40 minutes or less than one hour?
The macronutrient that helps maintain muscle mass and supports body tissue growth and repair.
What is protein?
The bodily cue NOT a good indicator of hydration.
What is thirst?
Half of your plate is filled with this macronutrient 3-4 hours before competition.
What are carbohydrates?
The macronutrient needed to refuel between competitions on the same day.
What are carbohydrates?
The 3 R's of Recovery.
What is refuel, rehydrate, rebuild?
This macronutrient is stored in muscles can be depleted after 60 to 90 minutes of moderate to high-intensity activity.
What is carbohydrates?
The ideal colour of urine/pee.
What is clear or straw coloured?
The length of time before competing quick digesting carbohydrates can be consumed.
What is less than one hour before?
Gummies, dried fruits, applesauce, sport drinks or gels can provide dancers with this macronutrient during competitions, recitals, and conventions that have minimal breaks.
What are quick digesting carboydrates?
To promote recovery, participants should drink plenty of fluids and eat a post- activity meal that contains these macronutrients.
What are carbohydrates, protein and fats.
This macronutrient provides energy, facilitates absorption of some vitamins, reduces inflammation and promotes concentration.
What is fat?
A condition that can negatively affect performance by causing premature fatigue or cramping.
What is dehydration?
Limiting these foods before performances is recommended as they take longer to digest and may cause you to feel sluggish.
What are high fat, greasy, fried foods?
The macronutrients dancers should avoiding during activity.
What is protein and fats?
Essential minerals—like sodium, and potassium—that are key to functions in the body
What are electrolytes?
Severely limiting intake of this macronutrient will likely reduce the intake of other important nutrients.
What is fat?
Headaches, chills, dark yellow urine, fatigue and constipation are signs of this condition.
What is mild dehydration?
The number of hours before performances that dancers should start slowly drinking fluids.
What is a minimum of 4 hours?
Activities less than 45 minutes in duration require this many macronutrients?
What is zero or no macronutrients?
In addition to nutrition, this is also required for recovery.
What is sleep?