Body Image & Nutrition
How many calories can a dancer burn in a 90-minute session?
A dancer can burn between 500 - 600 calories in a 90-minute session.
What can increase the risk of bone stress injuries?
The risk of bone stress injuries can increase due to low body weight, low bone density, low caloric intake, and high exercise levels (greater than 12 hours per week)
What is the best way to fuel before a dance performance?
If dancers sweat a lot, they should consume salty foods prior to exercise and rehydrate adequately to replenish fluid losses.
What is the best way to fuel before a dance performance?
The best way to fuel before a dance performance is to consume a balanced snack that includes carbohydrates and protein.
Name one ingredient in energy bites that provides natural sweetness.
One ingredient in energy bites that provides natural sweetness is honey.
What is the purpose of nutrition for dancers?
to give you energy to successfully get
through your workouts without injury and help you
recover in between workouts
What is a bone stress injury?
A bone stress injury is a type of injury that occurs due to repetitive stress on bones, often leading to fractures.
What are the signs of dehydration for a dancer?
Signs of dehydration for a dancer include early fatigue, cardiovascular stress, and increased risk of heat illness.
What is one way to ensure you stay hydrated during dance?
One way to ensure hydration during dance is to drink water before, during, and after sessions.
What is one benefit of oatmeal in energy bites?
One benefit of oatmeal in energy bites is that it provides whole grains and fiber.
Why might a lean physique not guarantee better dance performance?
A lean physique might not guarantee better dance performance because performance is influenced by strength, technique, and overall health, not just body size.
What can help decrease inflammation after a dance session?
Consuming anti-inflammatory foods, hydration, and proper post-workout nutrition can help decrease inflammation after a dance session.
What should a dancer drink if they lose more than 2% of their body weight during a workout?
If a dancer loses more than 2% of their body weight during a workout, they should drink sports drinks or water to properly rehydrate.
How can planning snacks ahead help dancers?
Planning snacks ahead can help dancers ensure they have healthy options available when they are busy or in a rush.
Name a healthy fat found in energy bites.
A healthy fat found in energy bites is nut or seed butter.
Name one advocate for body diversity in the dance community.
Parris Goebel
} EbonyWilliams
} Misty Copeland
Why is it important to monitor body weight before and after a workout?
It is important to monitor body weight before and after a workout to determine fluid loss and ensure proper rehydration.
Why is it important to monitor body weight before and after a workout?
It is important to monitor body weight before and after a workout to determine fluid loss and ensure proper rehydration.
How often should dancers snack to maintain energy levels?
Dancers should snack every 2 - 3 hours to maintain energy levels.
Give an example of a winning snack that includes carbohydrates and protein.
An example of a winning snack that includes carbohydrates and protein is fruit with nut butter.
What are the "schools of thought" between body image and dance performance?
} Thin, lean physique = better dancer
} Thinner doesn’t always mean better performance
What is the recommended drink for a workout lasting more than 60 minutes?
The recommended drink for a workout lasting more than 60 minutes is a sports drink with a 6 - 8% carbohydrate solution, like Gatorade.
What is the recommended drink for a workout lasting more than 60 minutes?
The recommended drink for a workout lasting more than 60 minutes is a sports drink with a 6 - 8% carbohydrate solution, like Gatorade.
What are two major barriers to healthy eating for dancers?
Two major barriers to healthy eating for dancers can include time constraints and lack of access to healthy food options.
What are energy bites made of?
Energy bites are made of nut or seed butter, oatmeal, dried fruit, honey, dark chocolate chips, and flaxseed.