Wondering if superfoods are all that . . . super? Or if gluten-free foods are actually healthier than their regular versions? With so much information all around us, it can be really tricky to sort out fact from myth. If you’re confused, or have questions, you’re not alone. This week I was back at the Australian Ballet School and had the enormous pleasure of meeting the new students. They’ve arrived from all over Australia, and this was their first time learning formally about nutrition for dance. They have inspired me to share with the most common questions I’m asked from young dancers. Of course the same advice applies to all ages and levels of dancer.
Leisel is 15 and has just arrived from Perth. She asks “What are some of the best snacks that are quick and easy between class?”
Great question Leisel! Dancers often find that snacks do need to be easy, not only to reach but also to digest. One thing that’s important to keep in mind is that snacks between class are just to top you up until a decent break time; if you’re a little hungry, then you probably only need a little bit of food to get you through. By a little, I’m not talking about a bite of apple or two almonds but I’m also not talking about a main meal. Below are examples of foods literally to be eaten in five minutes. If you have more time, then I suggest something more substantial, eaten sitting down and relaxed.
Some ideas are:
• Almonds: keep a ziplock bag handy
• Fresh fruit that’s easy to eat, eg. berries, grapes, anything chopped up
• Crackers (eg. Vita Weets) and cheese
• Small sized yoghurt “squeezy” (natural, rather than flavoured or sweetened)
• Vegie sticks, eg. chopped carrot
Karina is 15, has just arrived from Japan, and asks: “Australia is so hot compared to where I come from! How much should I be drinking each day?”
In terms of water and fluid, there is no one “right” amount to drink for everyone so it’s important you are able to work out roughly the best volume for your own body, which can vary from day to day.
Fluid needs are determined by:
o Genetics – some people just sweat more than others
o Body size – weight generally match fluid needs, so the more you weigh the more you need to drink
o Fitness – fitter people tend to start sweating earlier in exercise and in larger volumes
o Environment – sweat losses are higher in hot, humid conditions
o Exercise intensity – you will sweat more as exercise intensity increases
My top suggestions are:
o Try to get into the habit of drinking regularly throughout the day. Your body responds the best if you not totally dehydrated when you drink.
o Prepare well for classes so you are not running out constantly to either keep drinking or to go to the toilet.
o Total fluid guidelines are around 30-40ml per kg of body weight TOTAL FLUID per day (remember this is total fluid, not just water).
o Don’t let yourself get too thirsty too often during the day
o Your urine is a good indicator of hydration – if you are well hydrated, it should be fairly clear and if not, you know what you need to do!
o Carry a drink bottle with you during the day to prompt you to drink
o If you are aware that you lose a lot of fluid during exercise, you may benefit from exploring the option of sports drinks which aid hydrating through the addition of salts (mainly sodium and potassium.
Thomas, 14, is from Sydney and asks “are there foods that are generally not good to eat, or to have in large amounts?”
As I explained to Thomas and the class, I have a philosophy that there is no such thing as “good” or “bad” foods and as such, all foods are okay. But as dancers, it’s important that you learn and understand how to fuel your body in a way that helps you perform at your best and feel great. This means focussing on foods that nourish your body, filling it with valuable nutrients (most of which comes from fresh and whole foods) and less of the foods which are not nutritious or don’t offer the body the stuff it needs. Many people say, “yes, but if I over-eat fruit and vegies, surely that’s OK!” and my response is that even eating very nutritious foods often “knocks out” other food groups. For example, eating loads of fruit each day might not leave room for high quality dairy foods, legumes, nuts or grains, all of which are really important for whole-body health. It doesn’t dismiss the health of fruit, but you’re missing out on a whole bunch of other valuable foods.
So in summary, if you can fill your day and week with a variety of home-made and fresh foods (rather than those in a packet) then you’re well on the way to a good quality and nourishing diet.
If you have nutrition questions, an accredited sports dietitian is the best person to get the answers that are right for you. See www.sportsdietitians.com.au.
- FIONA SUTHERLAND
Photo caption: Some people just sweat more than others.