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