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Problemas Nutricionales y Nutricionales para Bailarines
Problemas Nutricionales y Nutricionales para Bailarines
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Proper nutrition, not simply adequate energetic intake, is needed to trust and adopt innovations of medical and sport sciences.4
achieve optimal dance performance. However, little scientific However, the studies and subsequent recommendations on
research exists concerning nutrition in dance, and so, to propose
nutritional guidelines for this field, recommendations need to be nutritional aspects of dancers are still scarce.
based mainly on studies done in other physically active groups. To Although there are hypothetical differences among the
diminish the risk of energy imbalance and associated disorders, different forms of dance, they also share great similarities.
dancers must consume at least 30 kcal/kg fat-free mass/day, plus the Therefore, in this review, dancer refers to professional and stu-
training energy expenditure. For macronutrients, a daily intake of 3 dent artists, mainly adults, particularly from ballet, modern
to 5 g carbohydrates/kg, 1.2 to 1.7 g protein/kg, and 20 to 35% of
energy intake from fat can be recommended. Dancers may be at dance, western jazz, and musical theatre, ballroom, and Latin
increased risk of poor micronutrient status due to their restricted dance. The aim of this review is to underline the most rele-
energy intake; micronutrients that deserve concern are iron, cal- vant nutritional issues among adult dancers, establish some
cium, and vitamin D. During training, dancers should give special general nutritional recommendations, focus on nutrition
attention to fluid and carbohydrate intake in order to maintain opti- during training and nutrition for competition/ stage per-
mal cognition, motivation, and motor skill performance. For com-
petition/stage performance preparation, it is also important to formance, and point out some dietary supplements that
ensure that an adequate dietary intake is being achieved. Nutri- might have a justified role in dance.
tional supplements that may help in achieving specific nutritional
goals when dietary intake is inadequate include multivitamins and BODY COMPOSITION AND FOOD
mineral, iron, calcium, and vitamin D supplements, sports drinks,
sports bars, and liquid meal supplements. Caffeine can also be used
as an ergogenic aid. It is important that dancers seek dietary advice Dance classes can be categorized as intermittent bursts of
from qualified specialists, since the pressure to maintain a low body moderate-to-intense activity, with the predominate solicita-
weight and low body fat levels is high, especially in styles as ballet, tion of the anaerobic system.5,6 Some choreographies may
and this can lead to an unbalanced diet and health problems if not require a dancer to dance for over 5 min, but these may not
correctly supervised. Med Probl Perform Art 2013; 28(3):119–123. be performed frequently enough to induce a training effect at
the aerobic system.5 Thus, dance is a paradox: on the aes-
ance, especially at a professional level, can be a vigorous
D form of physical training.1,2 At a this level, dancers must
be experts in the aesthetic and technical sides of the art and
thetic level, dance may demand a very low body fat (BF),
while on the physiological level, dance exercise might be inef-
ficient for weight loss.5 Given the fact that increasing energy
psychologically prepared to handle the stress of critical situa- expenditure through extra hours of exercise is normally diffi-
tions.3 Lately, there has been more research in this field, cult due to dancers’ busy schedules, food restriction is usually
which has induced professional dancers and companies to the method used by dancers to maintain a low weight and
low percentage of body fat (%BF).5
Ms. Sousa is a PhD student at Centro de Investigação, Formação, Inter- The female athlete triad is well recognized and is seen just
venção e Inovação em Desporto (CIFI2D), Faculdade de Desporto, Uni- as commonly in dancers.3 The triad refers to the interrelation
versidade do Porto; Mr. Carvalho is an Invited Assistant at Faculdade de among energy availability, menstrual function, and bone
Ciências da Nutrição e Alimentação, Universidade do Porto; and Dr. Mor- mineral density.7 Some of the clinical manifestations may
eira is Professor and Dr. Teixeira is Assistant Professor at Faculdade de include eating disorders, functional hypothalamic amenor-
Ciências da Nutrição e Alimentação, Universidade do Porto, and Centro
de Investigação em Actividade Física, Saúde e Lazer, Faculdade de rhea, and osteoporosis.7 The triad is especially relevant in
Desporto, Universidade do Porto, Porto, Portugal. activities and sports in which leanness and/or a low body
weight are considered important, such as dance.8 A recent
Support from grant SFRH/BD/75276/2010 from the Fundação para a meta-analysis concluded that disordered eating, menstrual
Ciência e a Tecnologia (FCT, Ms. Sousa) and from funded project PEst-
OE/SAU/UI0617/2011 with the FCT (Drs. Teixeira and Moreira).
disturbances, and low bone mineral density are important
health issues for dancers.8 It also stated that there is a high
Address correspondence to: Dr. Vítor Hugo Teixeira, Faculty of Nutrition and prevalence of disordered eating and menstrual disturbances
Food Sciences, University of Porto, Rua Dr. Roberto Frias, 4200-465 Porto, in dancers, although less is known about the prevalence of
Portugal. Tel +351 225 074 320, fax +351 225 074 329. vhugoteixeira@ low bone mineral density in them.8
fcna.up.pt.
As with other physiological parameters, body composition
© 2013 Science & Medicine. www.sciandmed.com/mppa. in dance has been viewed primarily in the context of ballet,
Before exercise 1–4 g CHO/kg eaten 1–4 h before Snacks providing 50 g of CHO:
exercise • 600 mL of sports drink with 6% CHO
5–7 mL/kg of fluid 4 h before exercise • 2-3 cereal/muesli bar
If under-hydrated: additional 3-5 mL/kg • 2 medium bananas or 3 pieces of other fruit
2 h before exercise • 80 g of dried fruit
• 2 slices of bread with jam
During exercise (>1 h) 30-60 g CHO/h Dancers should weigh themselves before and after training to
150-350 mL of fluid every 20 min adjust the amount of fluid intake. The weight difference must
not be >2%.
and other athletes engaged in impact sports must compensate tone, joint and muscle soreness, and cramps are also associ-
for the high rate of hemolysis.17,18 On the other hand, due to ated with poor fluid intake and dehydration.19 A very simple
restriction of dietary intake, dancers may be at risk of iron way of monitoring the fluid status is to observe the color of
deficiency. Adequate intake of vitamin C should be rein- urine.13 Pale yellow indicates a proper hydration status, and
forced due to its ability to improve iron absorption. Con- dark yellow means dehydration.19
cerning calcium, its adequate intake is essential for a strong
skeleton not predisposed to injury. Adequate calcium intake NUTRITION FOR TRAINING
(and absorption) reduces the risk of developing osteoporosis,
which is alarmingly common in dancers and can hinder a The nutritional goals regarding meals/snacks before, after,
promising career.19 and during training are similar to those for other sports (see
Another micronutrient that may need special concern is the position of the American Dietetic Association, Dieticians
vitamin D. It is now recognized that vitamin D is of extreme of Canada, and the American College of Sports Medicine12
importance for bone health, immune function, and inflam- for additional information).
matory modulation, and it may be necessary for optimal Before exercise, a meal or snack should provide sufficient
muscle function and performance.20 It has also been fluid to maintain hydration and be relatively low in fat and
reported that many athletes are at risk of vitamin D defi- fiber to facilitate gastric emptying and minimize gastrointesti-
ciency, and its prevalence seems to be higher among those nal distress. It also should be relatively high in carbohydrate,
participating in indoor sports, such as a dancer.21 preferentially of low to moderate glycemic index, to maximize
Therefore, it might be useful for dancers to monitor their maintenance of blood glucose, be moderate in protein, and be
serum concentrations of iron, calcium, and vitamin D and well tolerated by the dancer.12 The pre-event meal should con-
consult with their health care professional and/or nutrition- tain between 1 and 4 g carbohydrates/kg when eaten 1 to 4 h
ist to determine if there is a need for special dietary inter- before exercise, to increase carbohydrate availability before a
ventions or/and for any specific supplementation. prolonged exercise session (Table 2). At least 4 h before exer-
cise, dancers should slowly drink about 5 to 7 mL/kg.23 These
Fluids recommendations can be achieved by ingesting a sports drink
with carbohydrates or by combining water with food (Table 2).
Being well hydrated is an important consideration for opti- If the dancer does not produce urine, or urine is dark or
mal dance performance and mental functioning.12,13 The highly concentrated, she/he should drink another 3 to 5
average adult requires around 2 L of fluid intake per day.19 mL/kg about 2 h before the event.23 It is recommended that
Dancers, due to their fluid losses during exercise, require drinks have between 20 and 50 mEq/L of sodium.23
more than this. During a hard training session or long During exercise, especially if it lasts more than 1 h, pri-
rehearsal, fluid losses can reach 2 L/hr.13 mary goals for nutrient consumption are to replace fluid
Losing 2% of weight in fluid can have a dramatic effect on losses and provide carbohydrates (approximately 30 to 60
performance.22 With dehydration, exercising becomes g/h) for maintenance of blood glucose levels.12 The use of
harder, performance levels become sluggish, and dancers may carbohydrates during training has been shown to delay
experience symptoms such as general tiredness, sluggishness, fatigue, potentially by reducing muscle glycogen depletion,
headaches, and light-headedness or nausea.19 Poor muscle maintaining blood glucose as an important energy source for