Building Blocks of Nutrition

Macronutrients: The Building Blocks

Carbohydrates: Your Primary Fuel Source

  • Recommended Intake: 45–65% of total daily calories.

Example Calculation:

  • Using TDEE of 2,434 calories:
    • Carbohydrates: 1,095–1,582 calories
    • In Grams: Divide calories by 4 (since 1 gram of carbohydrates = 4 calories)
      • 1,095 ÷ 4 = ~274 grams
      • 1,582 ÷ 4 = ~396 grams

Proteins: Repair and Recovery

  • Recommended Intake: 1.2–2.0 grams per kilogram of body weight.

Example Calculation:

  • For a 60 kg dancer:
    • Protein: 72–120 grams per day

Fats: Essential for Energy and Health

  • Recommended Intake: 20–35% of total daily calories.

Example Calculation:

  • Using TDEE of 2,434 calories:
    • Fats: 487–852 calories
    • In Grams: Divide calories by 9 (since 1 gram of fat = 9 calories)
      • 487 ÷ 9 = ~54 grams
      • 852 ÷ 9 = ~95 grams

Meal Planning for Dancers

Pre-Dance Nutrition: Fueling Up

Goals:

  • Provide energy for your upcoming activity.
  • Prevent hunger without causing discomfort.

What to Eat:

  • 2–3 Hours Before Dancing:

    • Meal Example:
      • Whole Grain Pasta with Lean Protein:
        • 1 cup whole-grain pasta (~40 grams carbs)
        • 3 oz grilled chicken breast (~25 grams protein)
        • Mixed veggies sautéed in olive oil (~10 grams fat)
      • Total: ~500 calories

  • 30 Minutes to 1 Hour Before Dancing:

    • Snack Example:
      • Banana and Almond Butter:
        • 1 medium banana (~27 grams carbs)
        • 1 tbsp almond butter (~9 grams fat, 3 grams protein)
      • Total: ~200 calories

Post-Dance Nutrition: Recovery and Replenishment

Goals:

  • Replenish energy stores.
  • Repair muscle tissue.
  • Rehydrate.

What to Eat:

  • Within 30 Minutes After Dancing:

    • Recovery Smoothie:
      • 1 cup almond milk
      • 1 scoop whey protein powder (~20 grams protein)
      • 1 cup frozen berries (~20 grams carbs)
      • 1 tbsp honey (~17 grams carbs)
      • Total: ~300 calories

  • Hydration:

Practical Tips for Maintaining Good Nutrition

Tracking Your Intake with Apps

Using nutrition apps can help you stay accountable and ensure you're meeting your nutritional goals.

  • Recommended Apps:
    • MyFitnessPal: Extensive food database and customizable goals.
    • Cronometer: Detailed nutrient tracking including vitamins and minerals.
    • Lose It!: User-friendly interface with barcode scanning.

How to Use Them:

  • Set Caloric Goals: Based on your TDEE and personal objectives.
  • Log Meals and Snacks: Input everything you eat for accurate tracking.
  • Monitor Macronutrient Ratios: Ensure you're hitting your targets for carbs, proteins, and fats.

Meal Prepping

  • Plan Ahead: Dedicate one day a week to prepare meals.
  • Portion Control: Use measured containers to divide meals according to your caloric needs.
  • Variety Is Key: Rotate recipes to avoid diet fatigue.

Meal Prep Ideas:

  • Overnight Oats: Easy breakfast option rich in carbs and fiber.
  • Grilled Chicken and Veggies: Simple and versatile for lunches or dinners.
  • Energy Bites: Homemade snacks made from oats, nut butter, and dried fruits.

The Role of Nutrition in Injury Prevention and Recovery

Importance of Antioxidants

  • Function: Combat oxidative stress from intense physical activity.
  • Sources: Berries, dark chocolate, pecans, and artichokes.

Omega-3 Fatty Acids

  • Benefits: Reduce inflammation and support joint health.
  • Sources: Fatty fish (salmon, mackerel), walnuts, flaxseeds.
  • Supplement Option: Fish Oil Capsules — 

Collagen Supplements

  • Benefits: May support joint health and improve skin elasticity.
  • Usage: Can be added to smoothies or oatmeal.
  • Product Suggestion: Hydrolyzed Collagen Powder 

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