Sousa Mónica, Carvalho Pedro, Moreira Pedro, Teixeira Vítor H
Faculty of Nutrition and Food Sciences, University of Porto, Rua Dr. Roberto Frias, 4200-465 Porto, Portugal. Tel +351 225 074 320, fax +351 225 074 329. vhugoteixeira@ fcna.up.pt.
Med Probl Perform Art. 2013 Sep;28(3):119-23.
Proper nutrition, not simply adequate energetic intake, is needed to achieve optimal dance performance. However, little scientific research exists concerning nutrition in dance, and so, to propose nutritional guidelines for this field, recommendations need to be based mainly on studies done in other physically active groups. To diminish the risk of energy imbalance and associated disorders, dancers must consume at least 30 kcal/kg fat-free mass/day, plus the training energy expenditure. For macronutrients, a daily intake of 3 to 5 g carbohydrates/kg, 1.2 to 1.7 g protein/kg, and 20 to 35% of energy intake from fat can be recommended. Dancers may be at increased risk of poor micronutrient status due to their restricted energy intake; micronutrients that deserve concern are iron, calcium, and vitamin D. During training, dancers should give special attention to fluid and carbohydrate intake in order to maintain optimal cognition, motivation, and motor skill performance. For competition/stage performance preparation, it is also important to ensure that an adequate dietary intake is being achieved. Nutritional supplements that may help in achieving specific nutritional goals when dietary intake is inadequate include multivitamins and mineral, iron, calcium, and vitamin D supplements, sports drinks, sports bars, and liquid meal supplements. Caffeine can also be used as an ergogenic aid. It is important that dancers seek dietary advice from qualified specialists, since the pressure to maintain a low body weight and low body fat levels is high, especially in styles as ballet, and this can lead to an unbalanced diet and health problems if not correctly supervised.
要实现最佳舞蹈表现，需要适当的营养，而不仅仅是充足的能量摄入。然而，关于舞蹈领域营养的科学研究很少，因此，为该领域提出营养指南时，建议主要基于对其他体育活动群体的研究。为降低能量失衡及相关疾病的风险，舞者必须每天每千克去脂体重摄入至少30千卡热量，再加上训练中的能量消耗。对于宏量营养素，建议每日摄入量为每千克体重3至5克碳水化合物、1.2至1.7克蛋白质，脂肪供能占能量摄入的20%至35%。由于能量摄入受限，舞者可能更易出现微量营养素缺乏的风险；值得关注的微量营养素是铁、钙和维生素D。在训练期间，舞者应特别注意液体和碳水化合物的摄入，以保持最佳的认知、动力和运动技能表现。在为比赛/舞台表演做准备时，确保充足的饮食摄入也很重要。当饮食摄入不足时，可能有助于实现特定营养目标的营养补充剂包括多种维生素和矿物质、铁、钙和维生素D补充剂、运动饮料、运动棒和流食补充剂。咖啡因也可用作提高运动能力的辅助剂。舞者向合格的专业人士寻求饮食建议很重要，因为保持低体重和低体脂水平的压力很大，尤其是在芭蕾舞等舞种中，如果没有正确监督，这可能导致饮食不均衡和健康问题。
