How Much Protein Do Dancers Need?

Dancers, aerialists, polers...

ever get that mid-day slump?

Half-way through a rehearsal day or between dance sessions?

It may be that you’re not getting enough protein.

Protein is known for building muscle and muscle recovery but it has many other functions such as helping regulate our blood sugar, providing enzymes needed for biochemical reactions in the body, stabilising cell membranes, creating hormones, balancing fluid, fighting infections, storing and transporting molecules such as oxygen and iron.

Todays diets tend to be carbohydrate heavy and calorific. In fact, many food products are designed to be that way so that it makes you want to eat more so you have to buy more… clever marketing companies!

That means that the toast and cereal you had for breakfast gets broken down quickly, spiking blood sugar and then when it crashes, you get hungry again.

Those quick and easy, on the go snacks such as crisps and chocolate you have during rehearsals or training, spike and then crash… you may even get hangry, go shaky, get headaches or feel as though you need an afternoon nap.

But how much protein do performers need?

Well, although increasing protein may not be the only answer to this, it would be a good start to check to see how much you are getting verses what your SHOULD be getting.

You can use this calculation as an average.

0.75 x body weight (in kg) = grams of protein required a day.

For example;

0.75 x 51kg = 38.25g of protein a day.

If you endure a lot of exercise as most dancers, gymnasts or aerialists do, your protein needs will vary. If you’re overweight you will want to use an ideal body weight.

It’s a general guide but I find that the majority of my clients lack adequate protein.

So where can you find protein?

It is important to include a wide variety of protein in our diets as many micronutrients, phytonutrients and fibre are present in plant-based sources yet only few of these are complete proteins meaning that they do not contain all of the nine essential amino acids, unlike animal foods.

You can find out more about protein needs for performers in the first issue of our Act Natural Performance & Nutrition eMagazine which is free.

If you feel as though you need help to optimise your performance using nutrition, I'm here!