Nutrition for Dancers: Basics, Performance Enhancement, Practical Tips

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
• Appendix
• Literature
• Recommended web links
• Contact addresses for eating disorders
• Register
• Index