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Nutrition for Dancers

Book Description

Dancers are top performance athletes on stage – to keep fit and
healthy proper nutrition is an integral part of an optimal dance
training. Nutrition for Dancers provides the principles of nutrition
for dancers of all genres. Authors Liane Simmel and Eva-
Maria Kraft clarify widespread nutritional mistakes and give
advice on how a healthy diet can be incorporated into the everyday
life of dancers.

Table of Contents

  1. Cover
  2. Half Title
  3. Title Page
  4. Copyright Page
  5. Endorsement
  6. Dedication
  7. Contents
  8. Getting Started
  9. 1 The Basics – an Overview
    1. Dancing Requires Energy
      1. Providing Energy – Oxygen Is the Key
      2. Digestion – from Food to Metabolism
        1. Full or Hungry – the Stomach Gives the Signal
    2. Carbohydrates – a Source of Energy
      1. The Blood Sugar Level – an Important Regulating Unit
      2. Energy Reserves for Dance
    3. Fat – a Source of Energy
      1. Not All Fats Are Alike
    4. Proteins – Building Blocks for the Body
      1. Quality Lies in the Combination
    5. Vitamins and Minerals, etc.
      1. Vitamins and Phytonutrients
      2. Minerals – Macrominerals and Trace Elements
  10. 2 Drinking – Fluids Are Crucial
    1. Water and Its Significance for Dancers
      1. Perspiration – an Intelligent Cooling System
      2. The Dangers of Lacking Fluids
    2. The Right Drink
      1. Selection Criteria
        1. Concentration
        2. Carbon Dioxide
        3. Temperature
      2. Handle with Care!
        1. Drinks Containing Caffeine
        2. Alcohol
    3. Drinking at the Right Time
      1. For Breakfast
      2. Before Dancing
      3. While Dancing
      4. After Dancing
  11. 3 What? The Overwhelming Number of Choices
    1. Daily Requirements – Recommendations for Planning Your Diet
    2. Breakfast – Getting off to a Good Start
      1. Cold Breakfasts
        1. Wholegrain Bread with Sweet or Savoury Spreads
        2. Muesli
      2. Warm Breakfasts
        1. Variations of Porridge
        2. Scrambled Eggs
    3. Main Meals – the Basis for Fitness
      1. Salads as a Main Meal
    4. The ‘Plate of Thirds’ – Healthy Nutrition at a Glance
    5. Snacks – Energy on the Go
      1. Fresh Fruits and Vegetables
      2. Making Your Own Fruit Yoghurt
      3. Fruit and Muesli Bars
      4. Dried Fruits
      5. Nuts
      6. Porridge and Muesli
      7. Sandwiches
      8. Smoothies
    6. Practice Makes Perfect – Some General Information
      1. Eat with All Senses
        1. Tasting
        2. Smelling
        3. Seeing
        4. Hearing
        5. Touching
      2. Warm or Cold?
      3. Understanding Sugar
      4. Comfort Foods
      5. Food in Balance – a Planning Aid
    7. Dietary Supplements – Are They Necessary?
    8. If Things Don’t Run Smoothly – Digestive Problems and Food Intolerances
      1. Digestion Is Work
      2. Food Intolerance
        1. Lactose Intolerance
        2. Fructose Intolerance
        3. Gluten Intolerance
        4. Histamine Intolerance
  12. 4 When? Timing Is Everything
    1. Eating Around a Dancer’s Schedule
      1. Before Dancing: Stock up on Energy
      2. While Dancing: Maintaining Your Energy
      3. After Dancing: Accelerate Regeneration
    2. A Daily Meal Plan
    3. Reality Can Be a Different Story
      1. No Time, No Space
      2. Working Evenings
  13. 5 How? Healthy Nutrition in the Daily Routine
    1. Preparation Is the Key – Shop with a Plan
      1. Writing a Shopping List
      2. Navigating the Offers
        1. Discount Stores
        2. Supermarkets
        3. Organic Supermarkets
        4. Farmers’ Markets
        5. Vegetable Box Delivery
      3. Reading Labels
      4. Seasonal and Regional
      5. Organic – Yes or No?
      6. ‘Free From’ and ‘Diet’ Products – the Power of Advertising
    2. Cooking Tips for Everyday Life
      1. The Right Amount of Water
        1. Boiling…
        2. Blanching…
        3. Stewing…
        4. Steaming…
      2. Oil – a How-To
        1. The Steps of Oil Production
      3. Healthy Toppings – Sprouts, Seeds, etc.
      4. Homemade or Ready-Made Meals?
        1. Frozen Foods – the Difference Is in the Details
        2. Foods in Cans and Glass Jars – Better Than Their Reputation
        3. Expired – Throw Them Out?
    3. Eating Out
      1. Cafeteria
      2. Restaurants with Fresh Lunch Specials
      3. Fast Food
      4. Delivery Services
      5. Supermarkets
      6. Bakeries
  14. 6 Fit and Slim – a Challenge for Dancers
    1. How Many Calories Does a Dancer Need?
      1. Your Basic Energy Needs
      2. Your Total Energy Needs – Movement Is the Key
    2. Figure and Body Composition
      1. BMI – the Body Mass Index
      2. Body Fat – an Unpopular Necessity
    3. Maintaining Body Fat for Health
    4. Much Ado About Weight
      1. Dancing Influences One’s Weight
        1. How Much Time Does It Take to Build Muscles?
        2. Is it Possible to Reduce the Size of Specific Muscles?
        3. Is it Possible to Get Rid of Undesirable Fat Mass?
      2. Dancing Influences One’s Diet
        1. More Hunger
        2. Less Hunger
      3. A New Living Situation May Alter One’s Diet
        1. Getting Started – Dance Schools and Dance Education
        2. A New Country – New Foods
        3. Longer Breaks and Vacations
        4. Injuries – Forced Interruptions in Training
    5. Putting Dieting to the Test
      1. Dropping Weight Too Quickly – the Body’s Emergency Plan
      2. How to Lose Weight the Healthy Way
    6. Eating Disorders – Awareness Is the Key
      1. Causes, Risk Factors, Triggers
      2. Is This Still Normal? Warning Signs of an Eating Disorder
        1. Am I in Danger?
      3. Forms of Eating Disorders
        1. Anorexia in High-Intensity Sports – Anorexia Athletica
        2. Anorexia Nervosa
        3. Bulimia Nervosa
      4. When There Is Cause for Concern – Dealing with Eating Disorders
      5. Avoiding Eating Disorders – Tips for the Dance World
        1. The Importance of Role Models
        2. Working with the Mirror
        3. Assessing Dance Technique, Not Body Figure
        4. Weight Checks
        5. Removing Taboos
  15. 7 Tables of Foods and Nutrients
  16. Further Reading
  17. Useful Websites
  18. Acknowledgements
  19. About the Authors
  20. Index