Ensure adequate calorie intake. A rough estimate of calorie needs during heavy training is 40 to 45 calories per kilogram of body weight for women, while men require 50 to 55 calories per kilogram of body weight.
Estimate the number of carbohydrates, proteins and fats that should be included in an eating plan. A dancer's diet should consist of 55 to 60 percent carbohydrates, 12 to 15 percent protein and 20 to 30 percent fat.
Choose complex carbohydrates such as bagels, cereal, pasta and rice instead of simple sugars because complex carbohydrates are more nutrient dense. The times to ingest carbohydrates are before and during a class, rehearsal or performance in small single serving amounts. Eating a large serving of complex carbohydrates after a strenuous dance workout is also recommended and will refill muscle stores and get you ready for your next activity.
Include fat in your diet. Fat from foods is needed for the absorption of fat soluble vitamins and is a fuel for muscle growth. Saturated fat in the diet should be restricted to less than 10 percent, but try to eat unsaturated fats exclusively.
Ingest protein to properly repair the breakdown of fibers in the muscles that are stressed from continuous use. Protein is also an alternative fuel for the body and also important for synthesizing enzymes that are necessary for metabolism. Chicken, turkey, tofu, beans and rice are good protein sources.
Supplement your diet with macronutrients found in fruits, vegetable and dairy products. Experts recommend five servings of fruits and vegetables per day and dairy should be included for calcium benefits. Low bone mass and low calcium are associated with increased risk of stress fractures and the richest source of calcium is in dairy products.