Top 10 Foods For Optimal Dance Performance
Takeaway: The article identifies foods that are high in protein, complex carbohydrates, and other essential nutrients for sustained energy and muscle function. By experimenting with and incorporating these foods into your diet, you can improve your physical endurance, reduce the risk of injury, and enhance your overall performance on the dance floor.
As a competitive athlete, not only is it important to have a good nutrition plan, but it’s also imperative that you identify foods that boost your athletic performance.
The right diet can give you more energy, reduce feelings of fatigue, and help reduce your risk of injury. It can mean the difference between giving your best performance and struggling to finish your rounds.
The best way to design your perfect diet is to experiment and test different food combinations to see what is most agreeable with your body. To give you a launchpad with which to begin your experimentation, I’m going to supply you with three lists: the best sources of protein, best foods for sustained energy, and the. best foods for competition day.
Remember that the appropriate serving size for each of these food items will be a largely dictated by your individual needs. If you’d like help figuring out what your specific nutrition requirements are, click here to book a free strategy call with an A-Team Coach.
You can begin to experiment with the different options, and compare how you feel during practice rounds, to determine which foods are the best fit for you.
Top 10 Foods To Support Muscle & Recovery:
Egg whites - Egg whites are a great source of protein with very few calories. One large egg white contains around 4 grams of protein and only 17 calories.
Skinless chicken breast - A 3-ounce serving of skinless chicken breast contains around 26 grams of protein and only 140 calories.
Tuna - Tuna is a great source of protein and contains only around 120 calories per 3-ounce serving. It's also a good source of omega-3 fatty acids.
Shrimp - Shrimp is a low-calorie, high-protein food. A 3-ounce serving of shrimp contains around 20 grams of protein and only 84 calories.
Greek yogurt - Greek yogurt is a creamy and delicious source of protein that is low in calories. A 6-ounce serving contains around 17 grams of protein and only 100 calories.
Cottage cheese - Cottage cheese is a low-calorie, high-protein food that is perfect for a healthy snack. A half-cup serving contains around 14 grams of protein and only 81 calories.
Turkey breast - Turkey breast is a lean source of protein that is low in calories. A 3-ounce serving contains around 26 grams of protein and only 120 calories.
Whitefish - Whitefish is a lean source of protein that is low in calories. A 3-ounce serving contains around 15 grams of protein and only 90 calories.
Protein powder - Most protein powders will contain between 20-25 grams of protein per 120-150 calorie serving.
Lentils - Lentils are a vegetarian source of protein that are low in calories. A half-cup serving of cooked lentils contains around 9 grams of protein and only 115 calories.
Top 10 Food For Long-Lasting Energy:
Sweet potatoes - Sweet potatoes are a complex carbohydrate that provides a steady source of energy. They are also a good source of fiber and vitamins.
Oats - Oats are a complex carbohydrate that is low in sugar and high in fiber. They provide long-lasting energy and are a great choice for athletes.
Brown rice - Brown rice is a complex carbohydrate that provides a slow release of energy. It is also a good source of fiber, vitamins, and minerals.
Quinoa - Quinoa is a complex carbohydrate that is high in protein and fiber. It is a great source of sustained energy for athletes.
Whole wheat pasta - Whole wheat pasta is a complex carbohydrate that provides a steady source of energy. It is also a good source of fiber and other nutrients.
Bananas - Bananas are a simple carbohydrate that is rich in potassium, which is important for muscle function. They also provide a quick source of energy.
Honey - Honey is a simple carbohydrate that provides a quick source of energy. It is a great choice for athletes who need a quick energy boost. It can be easily added to protein shakes and yogurt to combine with your protein.
Apples - Apples are a simple carbohydrate that provides a quick source of energy. They are also a good source of fiber and other nutrients.
Beets - Beets are a complex carbohydrate that is high in nitrate, which can improve athletic performance. They also provide a steady source of energy.
Sports drinks - Sports drinks are a good source of simple carbohydrates and electrolytes, which can help athletes maintain their energy levels during exercise. Sports drinks, along with fruit and protein shakes, are great competition-day foods.
Top 10 Competition-Day Foods:
Oatmeal - Oatmeal is a complex carbohydrate that provides sustained energy throughout the day. It is also a good source of fiber and other nutrients.
Bananas - Bananas are a simple carbohydrate that provides a quick source of energy. They are also a good source of potassium, which is important for muscle function.
Greek yogurt - Greek yogurt is a high-protein food that can help sustain energy levels throughout the day. It is also a good source of calcium and other nutrients.
Eggs - Eggs are a high-protein food that can help sustain energy levels. They are also a good source of vitamins and minerals.
Whole grain toast - Whole grain toast is a complex carbohydrate that provides sustained energy. It is also a good source of fiber and other nutrients.
Almonds - Almonds are a high-protein food that can help sustain energy levels. They are also a good source of healthy fats and other nutrients.
Salmon - Salmon is a high-protein food that is rich in omega-3 fatty acids. It can help reduce inflammation and improve athletic performance.
Rice (brown or white) - Rice is a complex carbohydrate that provides sustained energy. It is also a good source of fiber and other nutrients.
Sweet potatoes - Sweet potatoes are a complex carbohydrate that provides sustained energy. They are also a good source of fiber and other nutrients.
Protein powder - Protein powders are a very convenient and easy way to get protein when you’re busy getting ready for your competition.
Remember, every individual will react to these foods differently. Some choices might be more suitable for you than others. This is why experimenting, testing, and evaluating your diet and energy levels between competitions can be so important to ensure you’ve selected the most optimal foods for your body.
~ Coach Alex
P.S. Want to learn more about how to improve your results in dance competitions? Click here to learn what many of your peers already know—that extra step to focus on your efforts outside the studio can give you a huge competitive advantage.