To ensure you’re dancing at your highest possible level during an intensive, create and maintain optimal nutrition. By prioritizing adequate and supportive fuel, you’ll dance with more energy, focus, and strength.
By fueling yourself with intention you’ll do your best dancing and make a good impression. Even if you’re not vying for a trainee or second company position this summer, taking care of your body with optimal nutrition is going to allow you to show up fully and make positive connections that can impact your future career prospects.
When you go away to a summer intensive, there’s a lot to take in. Being in a new environment, in and of itself, can throw you off and create challenges to your routines. For dancers, food routines are often impacted in times of stress or change. Here are some ways to maintain balance.
Consuming adequate calories helps ensure adequate nutrition.
If you’re undereating, you will not be able to provide your body with all the nutrients it needs. The simplest way to provide your body with what it needs to perform at a high level is to eat enough food.
This can be achieved by eating 3 full meals and some snacks or, if a large meal doesn’t work for you while you’re dancing, eat a series of snacks in place of that meal.
It can be tricky while you’re at an intensive where options are sometimes limited, but strive to eat a wide variety of foods. Try different things, eat different plant foods as they provide high nutrient density and don’t skip out on any macronutrients.
To perform at your best and to support your body’s recovery processes, you need adequate intake of protein, carbohydrates, and fats. Make sure you’re clear on what foods provide various macronutrients so you can easily put together a balanced plate.
Adjusting to your summer intensive food options.
In order to avoid digestive discomfort, seek out foods that are similar to what you typically eat. Variety will support adequate nutrient intake. Try to avoid straying so far from what your body is used to that you experience digestive issues.
If you’re eating in a dining hall, before you commit to your meal choices, make a round and survey what’s available to you. If you choose 2 or 3 things you’re used to eating, you might also add 1 less-typical food choice.
You can also be a bit more adventurous at dinner once the dancing for the day is complete. Notice how the various food options make you feel and make adjustments accordingly.
Bring your own food and supplements.
It’s really important to bring food with you to your intensive — whether it’s protein or snack bars, oatmeal packets, or desserts for the end of the day. Each of those options is going to help you meet your calorie and nutrient needs as you tackle a new food environment.
On top of the snacks you should also maintain any supplement regimen you typically follow. Our food is nutritionally depleted due to transport time, farming practices, and changes in soil. This makes it intrinsically harder to meet your nutritional needs with food alone.
Taking a multivitamin and other supplements recommended to you by your doctor or healthcare provider will support you to meet your nutritional needs while performing at a high level. Protein powder or protein shakes are also worth considering while you’re navigating a new food landscape that may not provide your preferred protein options.
Be aware of your activity levels and avoid over-exercising.
Sometimes dancers see intensives as an opportunity to really over-exercise. On top of the classes you’re provided with, some intensives have gyms or Pilates rooms on site. It can be tempting to try and fill all your time with movement. By doing that, you risk depleting yourself and increasing the risk for injury.
Some of the dancers I’m working with are attending up to 8 weeks of summer intensives this year. When you’re attempting to stay physically healthy, strong, and energized for that period of time, you have to remember it’s a marathon not a sprint.
It’s very unlikely that exercising in other ways outside of your dance classes is actually going to help you dance your best. If you’re looking for something to do, your body would probably benefit from a daily stretch class if you don’t already have one.
Make this summer your best.
To make this one of your best summers of training, set out with a clear vision for what you’d like to achieve. Connect the importance of supporting yourself with food, rest, and self-care. That way you’ll have an incredibly growth-oriented experience where you can improve your dancing and get stronger.
If you’re looking for support through the summer, set up a coaching consultation and we can discuss the difference you’ll experience with an intentional, supported, and healthy approach. Dancing from a place of body confidence with an easy food plan and a clear focus is going to help you make a positive impression and connections that can bolster your future career prospects.
