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Nutrition Tips for Dancers

Nutrition Tips for Dancers

by | Aug 19, 2020 | Sports Medicine

Mix it Up

With long practices or multiple sessions a day of different intensities, the young dancer should be sure to include a variety of fuel sources, including protein, carbohydrate and healthy fats in meals and snacks.

  • Protein, carbohydrate and fat are all considered macronutrients. They are the nutrients that provide our bodies with energy.
  • Different intensities of training use different macronutrients for fuel.

Spread it Out

While dance is considered one of the sports that values leanness, it’s important to remember that the young dancer is still going through growth and development that requires extra energy and nutrition. Plus, they are expending extra energy for their sport. Make sure your dancer is getting three balanced meals a day and at least a couple of snacks.

Start Out Right

If your young dancer has trouble eating before a practice or competition, try snacks containing simpler carbohydrates about 30 to 45 minutes before the event. These snacks are easily digested and provide energy for the upcoming event. Snacks ideas include:

  • Fruit
  • Pretzels
  • Crackers
  • Plain mini bagels
  • Small juice or sports drink

Add a Snack

Your dancer might need a pre-event snack if he or she:

  • gets dizzy or light-headed during practice.
  • gets shaky during practice.
  •  is having trouble concentrating.
  • complains of fatigue during practice.

Pack a Lunch

When packing lunch for a long day of practice, mix up items from these categories:

  • Carbohydrates: bread, pasta, quinoa, rice, fresh fruit, potatoes, winter squash, peas, beans, yogurt, milk
  • Protein: turkey, chicken breast, lean ground beef, chicken or turkey, eggs, tofu, beans, yogurt, milk
  • Veggies: greens, carrots, cucumbers, peppers, mushrooms, squash, brussels sprouts, etc.
  • Healthy fats: nuts, seeds, nut or seed butter, olive oil, vegetable oils, avocado, salmon and tuna

End it Right

After a long and intense practice, the best snack is one that provides:

  1. carbohydrate to refill depleted energy stores in the muscle.
  2. protein to repair any damaged tissues.
  3. fluid to rehydrate the body.

For the best recovery, aim to get this snack within 30 to 45 minutes after practice.

Change it Up

A dancer’s nutrition plan and needs will not be the same every day. Remember that needs change based on length and intensity of training sessions. Needs on the day of a performance may not be the same as needs on a day of summer intensives.

Get to Know our Staff: Jane S. Chung, M.D.

Get to Know our Staff: Jane S. Chung, M.D.

by | Jul 20, 2020 | Sports Medicine

Where did you go to college? Medical school? 
College: University of California, San Diego
Medical School: St. George’s School of Medicine 
 
What is your role on the sports medicine team? How does your role overlap or differ from an orthopedic surgeon?  
I am a non-operative pediatric sports medicine physician. I treat sports injuries that do not require surgery. 

Why did you want to become a doctor? Have you always wanted to work in pediatrics?
The seed was planted during mission’s week in my fourth grade Sunday school class, when a missionary pediatrician from Burkina Faso shared her story and work. In college, I traveled to Nairobi, Kenya on a medical mission trip with my church and worked at a hospital helping young children, which solidified my passion for working with kids and the field of medicine.
 
Is there anything you want parents/kids to know about sports safety or returning to sports during/after COVID?
As with any return to play or return to sport following a prolonged period of rest and inactivity, it is important to take a slow and gradual approach to safely re-introduce the body back to activity.
What led you to Scottish Rite for Children? 
I’ve worked at Scottish Rite for about four and half years now. The people and values of the institution are what led me here. The well-being of patients and families always come first. It is amazing to work with a like-minded team that also shares a similar passion to advance pediatric orthopedic medicine through research.

What are your specialties? 

How do you help your patients feel comfortable and confident? 
My belief is to treat the whole child, not just their physical injuries. It is important to also treat their emotional and mental well-being and health.

What is your favorite part of your job?
Working with young athletes to help them get back to their sport. 

What was your first job?
Working at a local surf shop in California.

Tell us something that might surprise us about you:
I don’t cook, but my husband enjoys cooking, so it works out well!

What is your favorite thing to do when you’re not working?
Spending time outdoors with my husband and our rescue dog. My husband and I also enjoy traveling the world and finding new spots to surf.

Keeping Up With the Count – Among other clinical and injury prevention interests, Chung works closely with a multi-disciplinary team providing patient care and content for young dancers.

Preventing Injuries: What Young Dancers Need To Know

Preventing Injuries: What Young Dancers Need To Know

by | Apr 26, 2019 | Sports Medicine

We asked sports medicine physical therapist Laura Saleem to tell us about hip injuries in dancers and how they can be prevented.

Why do dancers commonly have hip pain?
Dancers put their hips in extreme postures repeatedly and this can cause changes in the soft tissues and/or the bony structures in the hip joint. As a growing child, the body will go through changes EVERYWHERE. Bones and muscles are just trying to keep up. If there is an imbalance of bone, muscles and ligaments, pain can be quite common and cause greater issues if left untreated.

What advice do you give young dancers to prevent hip pain?
Core training is critical for dancers and many other athletes. A strong and well-positioned foundation allows the dancer to move with control and minimize injuries. Also, symmetrical flexibility and body awareness is important as most front split aspects are with the right leg forward. Be sure to work on the left as well! Finally, taking strategic rest breaks each week and throughout the year can reduce the risk of injury from overuse.

What can dancers do to improve body awareness?
Learning how to breathe is the first step to body awareness. Next, foundational activation to trigger core strength, improve posture and reduce improper loading through the spine.

When dancers begin to have hip pain, what is your recommendation?
When any athlete begins to have pain, it is important to recognize which moves are painful and the body’s response to the pain (swelling or continued pain after activity greater than one day). Never ignore the pain. Pain during and after activity should be evaluated, often rest is the first line of defense. Though an athlete never wants to stop their sport or activity, a short break at the first sign of pain can prevent significant complications. If the athlete has rested and returned to activity and the painful response continues, it would be best to see a medical provider and physical therapist for appropriate evaluation and treatment.

Learn more about sports physical therapy and find resources for dancers.