Do you want to get these key nutrients? There is no need to spend a lot of money or go to extremes to improve health. Dancers are already a good grade, so they only focus on sufficient diet throughout the day, and then make five simple nutritional ingredients, which will make a difference.
# 1. Vitamin D3
Many people don’t know that this vitamin can improve muscle strength. Two latest studies on ballet dancers show that vitamin D3 supplementing 1000-2000 IU adds equivalent to muscle strength, and muscle strength and injury are reduced (1). Dancers usually lack vitamin D, because in the room, we can only get enough things from food. The lack of density of bone mineral substances decreases, thereby increasing the risk of stress fractures. Vitamin D helps the immune system to fight disease, especially the virus. The past five years have shown that vitamin D status has helped fight together. Not only vitamins; it also acts as hormones. This is one of the reasons that it is considered to improve the symptoms of depression and anxiety. Unless it goes after careful medical services, people should not have a large dose. Generally, 2000 IU is supplemented, especially when foods containing fat (such as nuts, seeds and yogurt), they will improve. Food sources will be fat fish, reinforced milk and plant milk/yogurt, reinforced orange juice and mushrooms.
# 2. fiber
This can be said to be the most important nutrition in human nutrition. You think I want to say protein, but no, this is not stated by the institute. Most Westerners have sufficient protein, but there are too few fibers, which is one of the reasons why obesity is popular. It improves digestion and helps good microorganisms flourish in the intestine, which will affect everything from weight to food to vitamins and fatty acids, and even psychological health. Getting sufficient fiber from food helps maintain or achieve healthy weight. Dietary fiber can improve fullness and reduce hunger. High fiber/plant -centric diet and lower inflammation, joint pain reduction is related to the reduction of disease risk. Fiber is found in all plant foods, especially whole grains, beans, avocados, and of course found in fruits and vegetables. Generally, supplements are not necessary.
# 3. magnesium
This mineral can affect muscle function, heart health, mental health, focus and sleep. Mg glycine may help sleep and reduce anxiety, and it is best to take it at night. Mg L-sulfate has been proven to improve memory, learning and may be helpful to those who have dynamic disease, so it will be better when taking it in the morning (3). Mg citric acid and MG oxides help constipation. According to Dan Benardotot, a elite athlete nutritionist, “Magnesium is a key component in the process of carbohydrate, protein and fat to produce muscle energy” (2). If someone is lacking, it is proved that magnesium that is supplemented or focused on food can “actively affect endurance and strength performance” (2). Food sources include Brazilian nuts and other nuts, green leafy vegetables, beans, eagle -mouth beans, sunflower seeds, avocado and brown rice. The body needs about 400 mg/day.
# 4. Potassium
This electrolyte can affect muscle contraction, nerve function and fluid balance, which is why it helps prevent muscle spasm during exercise and improve menstrual spasm. Focusing on the role of potassium in sports nutrition, it usually ignores the level of potassium levels (especially high -salt diets) that affects depression, chaos and anxiety. You don’t need expensive supplements. If you get 3-5 servings of fruits and vegetables every day, especially spinach, BOK ChOY, Leafy Greens, OrangeS/Citrus/Citrus, Bananas, Pinto Bean, Pinto Bean, Tomatoes, Torchi, Tudou, Sports Beverage and Coconuts and Coconuts water. The human body needs about 2500-3500 mg/day.
# 5. calcium
Given that stress fractures are too common in the field of dance, sufficient diet calcium is essential. Everyone knows that calcium is stored in the bones. This is an important factor for bone strength, tooth health and preventing cracks. change. Essence It will affect the balance of acid/base, blood pressure and muscle contraction and release (yes, also electrolyte). When you are young, the amount of calcium will affect bone health through a lifetime, and will reduce the risk of osteoporosis (crispy bones) in the future. Food sources are soybeans and milk, reinforced milk and yogurt, tofu, beans, beans, beans, beans, green, almonds, broccoli, and even Chia seeds. The total body needs of the body are 1000-1300 mg per day; however, in the form of supplementary forms, the body prefers about 500 mg at a time.
Obviously, there are many important nutrients that affect health, we only emphasize five of them in this article. Please consult a licensed nutritionist to determine your unique needs. This article is only used for information.
Source:
- Rakovac M, Sajkovićd. Vitamin D and damage in dancers: system evaluation. Acta Clin Croat. 2023 APR; 62 (1): 214-223. Doi: 10.20471/ACC.2023.62.01.25. PMID: 38304359; PMCID: PMC10829964.
- Benardot, D. Advanced sports nutrition 3road ED. Human dynamics. 2021
- Archer, a. Comprehensive and functional methods of adhd management: guidance of clinicians.
Emily C. Emily C.
Emily Cook Harrison MS, RD, LD
Emily is a registered nutritionist and has a bachelor’s degree in nutrition and master’s degree in Georgia State University. The study of her master’s degree dissertation is the study of elite ballet dancers and nutrition. She has nutritional services in weight management, exercise nutrition, diet, and prevent diseases and food allergies. Emily has served as professional dancers for 11 years in Atlanta Ballet and several other companies. She is a dance educator and the mother of two children. She is now in the center of dance nutrition and healthy lifestyles. You can contact her through emily@dancernutricion.com
www.danceernutricion.com
