8.10: Nutrition
- Page ID
- 295000
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\(\newcommand{\avec}{\mathbf a}\) \(\newcommand{\bvec}{\mathbf b}\) \(\newcommand{\cvec}{\mathbf c}\) \(\newcommand{\dvec}{\mathbf d}\) \(\newcommand{\dtil}{\widetilde{\mathbf d}}\) \(\newcommand{\evec}{\mathbf e}\) \(\newcommand{\fvec}{\mathbf f}\) \(\newcommand{\nvec}{\mathbf n}\) \(\newcommand{\pvec}{\mathbf p}\) \(\newcommand{\qvec}{\mathbf q}\) \(\newcommand{\svec}{\mathbf s}\) \(\newcommand{\tvec}{\mathbf t}\) \(\newcommand{\uvec}{\mathbf u}\) \(\newcommand{\vvec}{\mathbf v}\) \(\newcommand{\wvec}{\mathbf w}\) \(\newcommand{\xvec}{\mathbf x}\) \(\newcommand{\yvec}{\mathbf y}\) \(\newcommand{\zvec}{\mathbf z}\) \(\newcommand{\rvec}{\mathbf r}\) \(\newcommand{\mvec}{\mathbf m}\) \(\newcommand{\zerovec}{\mathbf 0}\) \(\newcommand{\onevec}{\mathbf 1}\) \(\newcommand{\real}{\mathbb R}\) \(\newcommand{\twovec}[2]{\left[\begin{array}{r}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\ctwovec}[2]{\left[\begin{array}{c}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\threevec}[3]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\cthreevec}[3]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\fourvec}[4]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\cfourvec}[4]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\fivevec}[5]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\cfivevec}[5]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\mattwo}[4]{\left[\begin{array}{rr}#1 \amp #2 \\ #3 \amp #4 \\ \end{array}\right]}\) \(\newcommand{\laspan}[1]{\text{Span}\{#1\}}\) \(\newcommand{\bcal}{\cal B}\) \(\newcommand{\ccal}{\cal C}\) \(\newcommand{\scal}{\cal S}\) \(\newcommand{\wcal}{\cal W}\) \(\newcommand{\ecal}{\cal E}\) \(\newcommand{\coords}[2]{\left\{#1\right\}_{#2}}\) \(\newcommand{\gray}[1]{\color{gray}{#1}}\) \(\newcommand{\lgray}[1]{\color{lightgray}{#1}}\) \(\newcommand{\rank}{\operatorname{rank}}\) \(\newcommand{\row}{\text{Row}}\) \(\newcommand{\col}{\text{Col}}\) \(\renewcommand{\row}{\text{Row}}\) \(\newcommand{\nul}{\text{Nul}}\) \(\newcommand{\var}{\text{Var}}\) \(\newcommand{\corr}{\text{corr}}\) \(\newcommand{\len}[1]{\left|#1\right|}\) \(\newcommand{\bbar}{\overline{\bvec}}\) \(\newcommand{\bhat}{\widehat{\bvec}}\) \(\newcommand{\bperp}{\bvec^\perp}\) \(\newcommand{\xhat}{\widehat{\xvec}}\) \(\newcommand{\vhat}{\widehat{\vvec}}\) \(\newcommand{\uhat}{\widehat{\uvec}}\) \(\newcommand{\what}{\widehat{\wvec}}\) \(\newcommand{\Sighat}{\widehat{\Sigma}}\) \(\newcommand{\lt}{<}\) \(\newcommand{\gt}{>}\) \(\newcommand{\amp}{&}\) \(\definecolor{fillinmathshade}{gray}{0.9}\)Nutrition affects every aspect of your life…. including physical performance, psychological wellbeing and emotional health. You need to stay hydrated to function. You need enough calories to have energy to perform movement. You need macronutrients and micronutrients to heal. Injury Prevention is doing the technique correctly. Proper technique in any sport IS a preventative measure against injury. Why eat healthy? Your body is its own eco-system. Everyone is different and has different levels of activity as well as different metabolic demands. Your body might need an evening snack. Others, can stop consuming nutrients at 6pm. Pack your fuel for the day! When you don’t feed your fuel needs, your body will pull it from your muscle stores. If there aren’t adequate nutrients stored, it’s like the furloughed State of California: To save money, they closed down offices and State Parks (Wilmerding & Krasnow, 2017). Same with the body. Without proper nutrient consumption (not just caloric consumption, but nutrient consumption) the body will start to close off services. Lights shut off= Glucose levels plummet. Muscles need energy in order to produce movement. Nutrients are substances taken into the body that supply energy or building materials that contribute to body function. Metabolism describes the biochemical transformations in the body necessary for sustaining life. When insufficient food is ingested, metabolism slows down. Poor metabolism leads to the body’s inability to stay warm (needing leg warmers) to the inability of nutrients to aid and repair or heal damaged muscle.
Macronutrients
Macronutrients provide energy. Macronutrients are also the building blocks needed for growth and repair. Proteins serve as a building blocks for your muscles to repair and recover from exercise. Carbohydrates (Carbons, Hydrogen, Oxygen (CHO)) or ‘carbs’ are macronutrients broken down by the body to provide quick energy during exercise. Understanding macronutrients will help you make balanced decisions about your eating choices before, during, and after your dance practices and performance. Protein is essential for the body to function. Protein is found not only in muscle, but in hair, fingernails, and hormones. The body has no reserve or stores of protein. All protein in the body is functional protein, which means it’s either muscle, or part of the metabolic process. Any extra protein is broken down and used for energy. Eating protein with carbs within 30 minutes after a workout will result in greater muscle growth compared to carbs alone. If you are deficient in protein, your levels of hemoglobin will go down. Hemoglobin carries oxygen around the body. So, low intake of protein can reduce energy production and reduce the capacity for endurance (stamina).
- Animal-based protein sources: meat, seafood, eggs, and dairy products.
- Plant-based protein sources: Lentils, Beans, nuts, seeds, and soy products.
Fat is classified into two types, according to its chemical structure. Saturated fat contains many atoms of oxygen in the fat molecule, which makes this fat highly solid at room temperature. These include Butter, Lard, Meat Fat and Cheese. Unsaturated fat contains one or more spare spaces on the molecule which makes it a liquid at room temperature. Olive oil and fat in Salmon are good examples. Saturated fat has been linked to heart disease. Unsaturated fat is useful in moderation toward optimal health. Fats are necessary for health. Fat keeps inflammation under control.
(https://commons.wikimedia.org/wiki/File:Soy-whey-protein-diet.jpg)
Micronutrients
Micronutrients are found in food. Commonly called Vitamins and Minerals. Micronutrients do not provide energy for the body. But they DO assist in releasing energy from food effectively. Micronutrients also aid in healing muscle fiber. Anti-oxidants heal the micro-tears in muscle as you build muscle tissue. Blueberries are like a fire extinguisher to inflammation. This anti-oxidant is amazing curative capacity for muscles and eyes
- Vitamin A- Important for immune system, vision and skin
- Vitamin B- Needed to process protein to utilize energy from food
- Vitamin C- Helps Iron absorption (Iron from grains, beans and vegetables) Iron transports oxygen through the body. Low levels of iron result in tiredness and fatigue.
- Vitamin D- Helps Calcium absorption for bone health
- Vitamin E- Antioxidant good for slowing down or prevent cellular damage
- Vitamin K- Important for blood clotting
Fiber
Insoluble fiber is indigestible matter that passes through the digestive tract almost unchanged. Skins of vegetables or fruits, and the bran portion of whole grains. Without Insoluble fiber, you will experience constipation. Unhealthy eating choices = takes longer to recover from fatigue or injury. Soluble fiber turns to gel during digestive process and regulates glucose (sugar) levels in the blood. Some vegetables, fruits, legumes (dried beans), and oats. Soluble fiber supports the ‘good’ bacteria in the gut. Daily – 3 servings of vegetable or salad AND 2 servings of fresh or dried fruit. Whole grain breakfast cereal or oats, use whole grain pasta and breads… not white. Peas, beans and lentils provide protein as well as CHOs plus are good sources of fiber.
Hydration
Hydration is water in your dietary intake. The human body is around 50-75% water. Men have higher water weight than women. Women have a higher fat content than men. Drink about 2 liters of water per day (6-10 cups). You need to replace the water in your system that is lost through sweat. Alcohol dehydrates your body. Soft drinks dehydrate. Caffeine dehydrates unless it is low level caffeine such as tea (4 cups) or coffee (1 cup) per day. Stay Hydrated!
(garycycles8. (2012, Aug 2). Tasse Tee mit Zitronenscheiben und einem Glas Wasser. https://commons.wikimedia.org/wiki/File:Tea_with_lemon_and_a_glass_of_water,_2012.jpg)
Bone stress fractures are common in dancers and athletes, runners, especially. Always ask yourself: Am I hydrated? Your kidneys are cleaning out toxins, and water ushers out toxins through the kidneys. Your bones and muscles need water to function. Sweat and breath (water vapor) is water loss. It needs replenishing. Data output is = Look at your pee. If dark yellow, you’re dehydrated. Urine needs to me pale yellow. Also, your diet affects your water.
Sodium and potassium = wherever they go, water will follow. High sodium diet? That equals water loss. Cultivate healthy eating habits. Create a positive environment for eating. Eat breakfast. Eat 6 times a day. Sit next to the person you see eating salad rather than French fries. Park far away from the door to the store and walk the extra steps. Recognize the impact that food has on your performance.