Controlling body composition - nutrition

From the results of last week's survey (thank you for participating in it!) one issue was raised several times - nutrition and weight control.  So here's a guide on how to begin addressing your nutritional needs while maintaining control over body composition.

Nutrition - Protein

It is essential when following a low calorie diet, as many dancers are, that nutrient intake is monitored and you ensure you are providing your body with adequate provision of carbs, protein and fat. Protein is an essential macronutrient that contributes to the formation and repair of muscle and other tissues. It is also required for metabolic processes, formation of antibodies making it crucial to the immune system, hormone synthesis, and even functioning as an energy source when carbohydrate and fat stores are depleted (i.e. in cases of starvation, exhaustion or extreme endurance exercise).

Dietary protein has additional benefits including increased feelings of satiety (making you feel fuller), higher thermic effect during metabolism than fats or carbs (meaning consumption of dietary protein may increase your metabolic rate) and increased protein turnover (regeneration of body tissue). Protein contains nitrogen, enabling it to form amino acids. There are 20 amino acids that the adult body needs, classified as either essential or non-essential amino acids. The 9 essential amino acids cannot be made in the body and therefore must be provided for through protein sources in our diet. So protein does one hell of a lot for us, and we need to ensure that even when controlling energy intake in low calorie diets, we are meeting our bodies' requirements.

Nutrition and Injury Recovery

I'm currently typing this one-handed, sitting banged up at home with my first serious injury in about 4 years. I dislocated my elbow at the start of the week and will be spending the foreseeable future in the world's least stylish full-arm cast and not lifting anything heavier than a teacup. Awesome. So it seems as good a time as any to discuss options for injury rehab, recovery nutrition and finding some way to not just bow down and give up for several weeks.

Supplements use in dancers

Dietary supplements are taken by athletes to supplement their existing nutritional intakes and address any insufficiencies or deficiencies that may affect their health or performance. While some are taken for performance and others for health, others are completely pointless, occasionally dangerous, and all cost a considerable amount of money. Individuals with low caloric intakes may need to consider supplementation in order to ensure their nutrient intake is adequate. As many dancers use calorie restriction in an attempt to control weight and body composition, they are an at-risk group for nutrient insufficiencies/deficiencies and so it is worth considering where insufficiencies may arise.

Nutrition - Carbs

Nutritional needs get a whole lot easier to understand if you have a basic understanding of your energy systems and the fuels each energy system uses. Your body has 3 - the ATP-PCr, the Glycolytic and the Oxidative systems.

The ATP-PCr System produces immediate energy and so is able to assist in instantaneous muscle contraction for short periods of high exertion exercise.The Glycolytic System, producing ATP through the breakdown of glucose. The Glycolytic system resynthesises ATP at a faster rate than the Oxidative system, and produces energy for short bursts of activity lasting up to around 2 minutes. The Oxidative System takes longer to be activated through activity than the other energy systems, however it has a higher energy producing capacity and so is utilised in endurance activities. Dance utilises all three energy systems, depending on the specific activities being performed; all three systems use carbohydrate as their main, if not sole, source of fuel.

Pancake Day!

It's Pancake Day! I freaking love pancakes.  Here's my favourite pancake recipe, they're high protein, low fat, taste awesome and are pretty much idiot-proof.

Nutrition for Dancers - Calories

Adequate nutrition is as important for dancers as it is for any other professional athlete, yet very few dancers have ready access to professional nutrition advice. Owing to the pressures (whether perceived or actual) placed on dancers to adhere to specific aesthetic ideals, it is common for dancers to either under-fuel themselves and attempt to control body composition through restricted energy intakes or by experimenting with various fad diets. Insufficient energy intake means you're more likely to become injured due to fatigue or weakness - it's crucial that you fuel your body for the job it needs to do.

Female Athlete Triad in dancers

I want to talk about the Female Athlete Triad in dancers because it's horrendously common and is one of those subjects that is rarely acknowledged or discussed openly in dance communities. The Triad is a trio of interrelated pathologies - low energy intake, amenorrhea and osteoporosis. It's a condition that can appear in women participating in any athletic activity, but is most common in those that emphasise a low body fat percentage - dancers, gymnasts and distance runners.

Basics of Nutrition - How much and of what?

It can be confusing hearing conflicting advice over what quantity of what nutrients your diet should consist of. How much fuel does your body need, and what is the right fuel for the demands you place on your body? There's no straight answer, everyone's body is different however the bottom line is you need to fuel your body appropriately for the work you need it to do.