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You've got new shoes. You're stretching, practicing, and attending class regularly. You're doing everything you can to dance your best, right? Wrong.
"People get stomach aches and muscle cramps, and they don't understand that those problems can be caused by what they're eating," says Jo-Ann Heslin, a registered dietician and co-author of numerous books on nutrition. Not only that; if you're not fueled up, you can get tired-and that's asking for an injury. "The good news about dancing," says Heslin, "is that you're burning energy." Non-stop tap dancing can burn 250-300 calories per hour, she estimates. And believe it or not, the stomping gives you some of the benefits of lifting weights. (Savion must have the most muscled legs around.) But that means that if you're dancing hard, you have specific nutritional needs, just like runners and other athletes. Whether you are dancing for one hour or six hours, you need to drink a lot of water. "At least one cup an hour," says Heslin. Take a water bottle to class and make sure you guzzle during breaks. You should also be putting some food in your mouth. If you tend to take classes in the evening after work, "it would be wise to have a light supper," Heslin says. "Something high in carbohydrates and low in fat." She explains that carbohydrates are an "efficient" energy source, and that fats and proteins digest more slowly. You want your body to be able to access that energy without having to devote a lot of digestive power and blood flow to it. "Blood flow goes to the most important task: digestion, not dancing," says Heslin. When blood is shunted from your muscles to your stomach, it can cause cramps. A pre-class meal doesn't have to be anything fancy. Go to the diner and have a waffle with a side of lean ham (not bacon) and a glass of juice. Coffee is a no-no, since it dehydrates you. "If you're eating on the run, look for a quick, concentrated source of energy-an Energy Bar, a cereal bar." A container of low-fat yogurt and a bag of pretzels works too. Avoid being tempted by ice cream or potato chips. If you're doing a day of workshops, snack to keep up your energy. Heslin also suggests eating the way a marathoner or rower would, carbo-loading the night before. "Your best bet is pasta---but with tomato sauce or primavera, not alfredo. The less fat the better." You can have protein if you want, but keep it lean-a filet mignon, not a greasy burger, and any kind of fish as long as it's not deep-fried. Go To Page: 1 2 |
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