Dancers, like all athletes need a well balanced diet to perform at their very best. Cutting out anything completely, unless you have a medical reason to is never a good idea as an athlete. It can also be tempting during these cold winter months to load up on those comfort foods that keep us cozy, while forgetting that they may not be the best possible option for our system. Here are some nutrients to focus on to. keep you on track all winter long.

Vegetables (especially dark, leafy greens) – When you dance you burn tons of energy and ask your body to reach beyond it’s capabilities on an almost daily basis. Many of the vitamins and minerals it takes to repair you as you sleep come from veggies, and there are also anti-oxidants and vitamins like vitamin C that will help to fight off all those winter colds that everyone is sharing around this time of year.

Fruits – As above fruits have tons of vitamins and anti-oxidants and many of them have anti-inflammatory properties (like blueberries!) They are also a great substitute when you are craving something sweet but don’t want to load up on refined sugar. Some berries and sugar-free whipped cream is a fantastic dessert and will also do a lot of good to help you recover from your day!

Protein – This is an athlete’s best friend. Protein helps to build and repair muscles and other tissues in your body. It also helps to keep your hair and nails healthy and provides you with strength and will boost your metabolism. It is essential for strengthening your bones as well. The best sources of protein are lean meats, beans, dairy, eggs, nuts, and even some vegetables!

Carbohydrates – For a long time carbs were a dirty word in the nutrition community but carbohydrates are very important as they break down into glucose which is part of your body’s fuel. Whole grains are a great way to get the carbs your body needs whether it is pasta, oatmeal, rice, or even potatoes.

Fats – Again, another nutritional “dirty word”, but fats are essential for keeping your cell structure healthy and fats also help you break down other foods (like those veggies) and extract the valuable nutrients in them. It’s not a great idea to go hog wild with them, but used sparingly they will help you maintain a healthy body.

Water – This is a no-brainer for any athlete. Water is essential on so many levels it really doesn’t bear repeating, so we’ll say this: You can have too much water just the same as you can have too little. The recommendation of 8-10 glasses a day is just that; a recommendation. If you have a particularly busy dance day, you may need more, and on a recovery day you may need a little less. Make sure you remember that sometimes during the winter you need just as much water as on a hot summer day with all of the indoor heating and cold outdoor weather drying you out!

What you feed yourself will have huge impact on the way you feel and what you are able to do in the studio, so eat mindfully and don’t forget to give yourself enough rest!