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What should you eat when dance training?

What you eat when exercising or placing sport or dance training is important To prevent injuries, to sustain balanced and energy, both physically and mentally.


Dancers often suffer from joint and muscle pain after long hours of practice and this is usually a sign of inflammation. Inflammation is the body’s defence mechanism it a natural part of the healing process but can also become an issue if there is to much inflammation. Vitamin C can help alleviate your joint and soft tissue inflammation.


Foods high in Vitamin C

  • citrus fruit, such as oranges and orange juice.

  • peppers.

  • strawberries.

  • blackcurrants.

  • broccoli.

  • brussel sprouts.

  • potatoes.

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Hydration during long practice hours can also be a problem though we must stay hydrated drinking too much water can actually cause the body to flush out important vitamins and minerals.


Eating water through fruit and vegetables can allow the body to absorb and store water longer, and will also replenish any lost vitamins and minerals.


  • Tomatoes (95% water)

  • Lettuce ( 96% water)

  • Celery ( 95% wate)

  • Watermelon and Strawberries (92% water)

  • Broccoli (91% water)

  • Cantaloupe (90% water)

  • Pineapple (86% water)

  • Cucumber (96% water)


Drinking water and snacking on these throughout long practices or workshops will keep you hydrated.

Antioxidants protect the brain's functions like focus and memory.

Eat foods rich in antioxidants when taking class.


  • ‍Blueberries

  • ‍Green Tea

  • Dark chocolate

  • Artichokes

  • Pecans

  • Strawberries

  • Red cabbage

  • Raspberries

  • Beans

  • Purple or red grapes

  • Spinach

  • Beets

  • Kale

  • Orange vegetables


Eating a heavy meal right before a class or practice can lead to a lack of energy.


You should aim to eat a carbohydrate high meal 1-2 hours before your class/practice. Good carbohydrates absorbed slower, making the energy last longer. Eating 1-2 hours before practice means our bodies have enough time to properly digest the food.

Good carbohydrates

  • oats,

  • rice,

  • vegetables

  • pasta.


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