Iron Intake, Anemia & Dancers

Proper nutrition is always a concern for dancers. Dance is an activity that requires high levels of energy fueled by food, but it is also an activity that requires an aesthetically pleasing body. Since dancers are often concerned about their appearances, they tend to limit the amount of food they eat. Eating a limited amount of food means dancers are not likely to get enough required vitamins and minerals in their daily diets.

Not consuming adequate amounts of iron can be detrimental to dancers and other athletes. It becomes an even bigger concern when you understand that iron is a mineral that can be lost through sweat. On extremely warm days, during an intense class or rehearsal, dancers can lose between 1 and 2 mg of iron.

A study of 47 female teen dancers in New Zealand found that 28% of them had iron levels that were less than ideal, and 5 dancers were found to have an iron deficiency. Another study conducted in the United States found that only 12% of 28 teen female ballet dancers ingested the recommended daily intake of iron.

Iron deficiency is a problem because results in anemia. Our bodies use iron to make hemoglobin. Hemoglobin is the main part of our red blood cells and the part of our blood that binds with oxygen. Hemoglobin’s main job is to attach itself to oxygen in the lungs and deliver that oxygen to all of the other parts of the body. Our muscles and organs need oxygen to function, and our brains need oxygen to think clearly and operate well.

When there is not enough iron in the body, hemoglobin cannot be created, and oxygen delivery cannot occur. When a dancer is anemic, he or she may feel tired or weak, may have cold hands or feet, look pale, be moody, get injured easily and may have difficulty with concentration and memory.

It is very important that dancers consume enough iron so their bodies can function at their highest levels, and they can focus in class and remember combinations and choreography. 

Although everyone needs iron, it is especially important for teens. The body needs higher amounts of iron when going through a growth spurt. The average adolescent should try to ingest 6-8 mg of iron each day. Dancers and athletes need to have 9-12 mg per day to help distribute extra oxygen to their active bodies and make up for any iron that is lost through sweat.

Although iron can be gained from a supplement, the majority of iron we ingest should come from the food we eat. There are two kinds of iron that can be found in food. Iron that is found in meat is called heme iron. The body can absorb 15-18% of this kind of iron. Some sources of heme iron are beef, lamb, liver, seafood, pork, and chicken.  The other kind of iron can be found in plants and is called non heme iron. The body can only absorb about 5% of the iron found in these foods. Some sources for non heme iron are grains, dried fruits, and nuts.

It is very important for dancers to think about how much iron they are getting when they plan their meals and snacks. Being sure to ingest enough iron will keep them dancing at peak levels and help lower chances of injury.

--------------------------------------------------------------------

Beck K.L., Mitchell S., Foskett A., Conlon C.A. & Von Hurst, P.R. (2015). Dietary intake, anthropometric characteristics, and iron and vitamin D status of female adolescent ballet dancers living in New Zealand. International Journal of  Sports Nutrition and  Exercise  Metabolism, 25 (4), 335-43.

Bonbright, J. (1989). The nutritional status of female ballet dancers 15-18 years of age. Dance Research Journal, 21(2), 9-14.

Lee, H., Kim, D. & Kim, S. (2015). An analysis of nutrients intake, related factors of anemia and bone density in ballet dancers. Indian Journal of Science and Technology, 8(25), 1-6.

Pacy, P.J., Khalouha, M., & Koutedakis, Y. (1996) Body composition, weight control and nutrition in dancers. Dance Research,  14(2), 93-105.

What To Eat Before and After Class or Rehearsal

“To eat is a necessity, but to eat intelligently is an art.”
 – François de La Rochefoucald

Dance students attend classes and rehearsals after already completing a long day at school.  It is at the time when most people begin to experience the “afternoon slump” that dancers are expected to begin the next part of their day.  Classes are starting and are often followed by rehearsals and require enormous amounts of energy.  Eating intelligently will help dancers perform at their best and feel good while doing it.

            It is imperative that dancers, who are expected to perform at their peak during the late afternoon and evening hours, make healthy eating choices throughout the day.  Eating food every few hours helps maintain a constant metabolism (the rate at which the body converts food into energy) and keeps energy levels even.  Eating a breakfast consisting of proteins and complex carbohydrates sets a healthy metabolic rate for the rest of the day.  Dancers need to be mindful about what they eat for lunch since this meal will need to help sustain them through classes and/or rehearsals until they get a dinner break.

            Healthy lunches containing complex carbohydrates could include:

sandwiches made with whole grain bread

whole grain pastas

fruit and yogurt smoothies with granola

            While having a healthy breakfast and a healthy lunch will stock the body’s energy stores, it is also important for dancers to have a snack between lunch and class to keep energy levels constant.

            Snacks should be easy to digest but able to provide energy that will last throughout classes.  Unfortunately, sometimes the easiest snacks to grab may not be the healthiest choices.  Candy bars or fruit juices are high in sugar.  Sugar is metabolized quickly by the body and used rapidly.  High sugar snacks cause a spike in energy followed by a sudden drop in energy.  Simple carbohydrates like white bread or crackers made from enriched flours are treated the same way as sugar.  Fruit, although naturally high in sugar, is a healthier choice than fruit juice because the fiber in fruit is digested slowly and helps slow down the metabolic process.

It is also important for dancers to know that snacks that are high in fat content are not the healthiest choices.  Snacks like doughnuts, potato chips, pepperoni and french fries are difficult to digest and could cause cramping.  Because they are so difficult to digest, it will take a while before the body is able to turn them into energy.

Some healthy snack choices are:

whole grain crackers

popcorn

pretzels

trail mix containing whole grain cereals, nuts & dried fruits

apple with almond butter

            After class and rehearsals are done, overworked muscles need protein to help repair muscle fibers and to help reduce soreness.  Some healthy choices after intense workouts include:

peanut butter, graham crackers & bananas

almonds

yogurt

meat or fish

            Knowing how to fuel their bodies before, during and after class will help dancers keep their energy levels constant and even which allows the body to operate efficiently and optimally.  Fueling the body efficiently is not difficult and will produce positive results.  Making healthy choices is every dancer’s responsibility –ensuring that their instrument performs well and lasts a lifetime.

**Don't forget to leave us a comment and subscribe to The Healthy Dancer to be entered to win an autographed copy of Nancy Clark's Sports Nutrition Guidebook in our contest!**