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    DIAN ADINDA
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    This document discusses calories and meal planning for dancers. It provides guidance on how many calories dancers should aim to consume based on research recommending 45-50 kcal/kg of body weight for basic metabolic function and 50-55 kcal/kg to sustain performance and reduce injury risks. However, it notes this is a wide range that does not account for individual needs. It emphasizes focusing on consistent meals and snacks rather than counting calories to avoid potential harm to mental health. The document outlines signs someone may not be consuming enough calories like missing periods. It also lists signs a meal plan is not working like constant hunger or feeling drained on non-dance days.

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    CALORIES AND MEAL PLAN FOR BALLERINA

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    This document discusses calories and meal planning for dancers. It provides guidance on how many calories dancers should aim to consume based on research recommending 45-50 kcal/kg of body weight for basic metabolic function and 50-55 kcal/kg to sustain performance and reduce injury risks. However, it notes this is a wide range that does not account for individual needs. It emphasizes focusing on consistent meals and snacks rather than counting calories to avoid potential harm to mental health. The document outlines signs someone may not be consuming enough calories like missing periods. It also lists signs a meal plan is not working like constant hunger or feeling drained on non-dance days.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    13 views13 pages

    Calories and Meal Plan For Ballerina

    Uploaded by

    DIAN ADINDA
    This document discusses calories and meal planning for dancers. It provides guidance on how many calories dancers should aim to consume based on research recommending 45-50 kcal/kg of body weight for basic metabolic function and 50-55 kcal/kg to sustain performance and reduce injury risks. However, it notes this is a wide range that does not account for individual needs. It emphasizes focusing on consistent meals and snacks rather than counting calories to avoid potential harm to mental health. The document outlines signs someone may not be consuming enough calories like missing periods. It also lists signs a meal plan is not working like constant hunger or feeling drained on non-dance days.

    Copyright:

    © All Rights Reserved
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    of 13

    CALORIES AND

    MEAL PLAN
    By : Ms. Dinda

    Marlupi Dance Academy


    Why Do Dancers Need to
    Know Their Calories?

    Body weight goals, food/health rules, or


    caloric goals. Our food choices aren’t solely
    based on what’s “good” or what’s
    “healthy”, but rather, stem from what
    satisfies us and what enables us to feel
    good both mentally and physically
    Why Are Calories Important
    for A Dancer?

    Sustain Basic
    Perform Risks of Nutrient
    Metabolic
    Injury Deficiencies
    Function
    I want to fuel my body sufficiently!
    How many calories should I aim for?

    The International Association of Dance


    Medicine

    45-50 kkal/kg of bw 50-55 kkal/kg of bw


    *which is based on research from the sports community

    This is a great starting point,


    but it won’t account for
    individual variations
    Should I Count Calories?

    It is therefore emphasized In fact, counting calories


    that anyone seeking will do more harm than
    specific guidance on their good if it is'nt accompanied
    calories should seek the by registered
    assistance of a Registered dietitian/nutritionist,
    Dietitian/Nutritionist especially when it comes to
    your mental health
    A Dancer's Guide To Calories
    How much is too much? Am I eating enough?
    Research suggest an estimate of 45-55 kcal/kgbw.
    However, this is a wide range that does not account
    for your individual needs

    Change the focus from numbers to food


    Consistent meals and snacks
    Avoid long periods between meals
    Aim for balance
    A Dancer's Guide To Calories
    Do you Have Regular Periods?
    A missing period for 3 or more consecutive
    months is the first sign that you're
    supplying too few calories
    Add nutrienti-dense food like avocados,
    nuts/seeds, and oils to meals&snacks

    Review The Signs


    Loss of strength
    Constant fatigue
    Recurrent injuries
    Reduced endurance
    Stop Counting, Start Listening
    Work on building trust your
    body's innate feelings of
    A Dancer's hunger & fullness

    Guide To Signs of hunger can include:


    Headache
    Calories Nausea
    Stomatch discomfort
    Constant thoughts about
    food
    If I don’t count, then how do I know if I’m
    eating enough calories?
    But what if I’m
    eating too many
    calories?
    5 Signs Sign #1 Sign #2
    Your Meal You're feeling
    drained on non-
    You're always hungry

    Plan Isn't dance days

    Working Sign #4
    You're setting
    Sign #3
    unrealistic
    You're overly worried expectations
    about your food
    choices

    Sign #5
    You're trying a one
    size fits all approach
    Thank you
    for listening!
    Don't hesitate to ask any questions!
    -Ms. Dinda-

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