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general body maintenance- what to eat

Diet what to eat:


  • provide energy
  • convert gyclogen into water and glucose- provides energy
  • complex carbs slow release of energy
  • satisfy hunger, provide energy
  • ruduces tiredness
  • a dancers diet should be 55-60% of this
  • sugar, potatoes, wheat, rice, cerals
  • lack= fatigue- weakness, headaches, irritabilit, poor co-ordination, nervousness


  • builds strong muscles and organs
  • growth and repair 
  • produces enzymes and hormones
  • carrys oxygen to the blood
  • lean meat, fish, dairy
  • 40g perday of
  • lack= loss of muscle, illness-flu


  • provide quick energy and flavour
  • stored in fatty tissue
  • help with carrying vitamins
  • protect organs
  • lubricate joints
  • provides structure for cell membranes
  • froms bases of hormones
  • comprises teh insulating layer around the nerves
  • too much- heart disease, colesteral


  • bone development
  • stops fatige
  • aids the immune system
  • stops constipation
  • repair
  • growth
  • development
  • lack- brital bones


  • a-growth, development, eye sight
  • b- energy
  • c- skin, tissue, absobtion of iron
  • d- healthy bones
  • repair
  • growth
  • development
  • vegtables
  • small amounts daily 30g


  • keeps bowls functioning properly
  • satisfies hunger without calories
  • can protect you from serious ilness in later life
  • not enough can lead you to indegestion or constipation


  • metabolic process- converting food into energy
  • gets rid of bodys waste and toxins
  • prevents and stops dehydration- thrist, diziness, headaches, faintness, decrease of blood flow to the skin, physical and mental imparement, over heating
  • body consists of 70% of water
  • the amount of water we intake depends on various things:-the amount of sweat produced(lost fluids)- internal fluids need to be kept at a constant temperature ~ your mind wont work, toxins will back up in the body, trouble regualting temperature

dancers need 2000 calories a day to maintain functioning muscels, organs and body temperature(1,200). 800 are used for eating, walking, dressing and working

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General Body Maintenance- when to eat

When to Eat

  • when digesting food the blood flow moves away from muscles and to the digestion system depriving muscles of blood and oxygen
  • a dancer should eat about two hours before they begin to dance so the blood can go to the muscles and also for the appropriate distrubution of energy
  • complex carbs allow a steady relase of energy throughout
  • fats provide a quick high but also a quick low making the body crash, causing fatige and making the dancer prone to injury.
  • grazing is suggested for dancers in order to accomidate for busy scheduals
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General body Maintenance- how to eat

How to Eat

  • a daily intake of all food groups with an extra focus on carbs protien and water
  • the obsession of looking thin often causes eating disorders:
  • anerexia- self starving
  • bulimia- binge eating, fasting, forsing oneself to get rid of the food through sickness or waste products
  • poor nutrition can lead to hormonal imbalance causing desruption to the menstral cycle. any dancer weighing less than 47kg is at risk
  • in adolesence 50% bone mass is required. loss of bone dencity correlates with missed periods.
  • adequate nutrition prevents injury due to the bone, muscle and organ advantages
  • in extreme cases it can be fatal
  • symptoms: pre occupation with weight, gulit, unrealistic expectaions
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