Can Dancers Have Their Cake and Eat It?

Every time I present something on food or eating plans, there are questions around sweets and foods you might categorize as “treats.” Most of us enjoy sugar and even that burst of energy it provides, so it’s understandable.

When you’re consuming processed or packaged food, it’s not a bad idea to consider the sugar. Don’t obsess, just build awareness. It’s essential to stay curious about your eating plan and habits so you’re able to pay attention to what’s making you feel energized, what’s draining you, food choices that make you feel great and those that don’t.

Can dancers go overboard with sugar?

Sure. 

Sugar can, at times, be a slippery slope. You might find that as you eat more sugar, you want more sugar. When we eat sweet foods, the brain’s reward system — called the mesolimbic dopamine system — gets activated. The pleasure centers of your brain get “lit up” by sugar, and that response is dampened over time, meaning you need more of it to get the same effect. 

As far as the research and questions of whether sugar is linked to adverse health consequences, it’s not easy to come to a firm conclusion. A lot of research surrounding sugar is “industry funded,” meaning food producers who sell products high in sugar are involved. This is part of why I recommend considering how sugar works for you.

Don’t get stuck on the concept of limiting sugar because studies show the limitations can in fact be a reason why you find you want more and more. Your goal should be to feel OK having some in order to discover what feels balanced. 

You don’t want to fall into a perfectionist mindset around sugar, which can lead to orthorexic tendencies. “Orthorexia nervosa is a disordered eating pattern that is characterized by the need to eat ‘clean’ and ‘pure’ foods to the point that the individual becomes obsessed with this way of life.” 

True balance with sugar is all about you.

You might find that a little something sweet each night is all you really need to be satisfied. Maybe that means enjoying something homemade so you can be part of the process. Or you might feel better and balanced by having one luscious piece of cake or some ice cream each week. Consider all the dairy-alternative ice cream options as a way to add variety to your eating plan.

The number one thing is to find a balance that is sustainable. It should not impact your energy throughout the day — if you’re eating gummy bears or peanut butter cups every hour, that is likely affecting your performance. Try to steer clear of using sugar as a pick-up for lagging energy. The goal should be consistent, not erratic, energy.

How to make the shift away from sugar reliance.

Your body runs on sugar as your body breaks down most carbohydrates into the sugar glucose. So you will definitely be including it in your eating plan. If you find you’re turning to more processed sugars, think about incorporating more fruit or sweet vegetables (e.g., sweet potatoes or carrots). This way, you’re “crowding out” those less-nutritive foods with whole food sources of sugar and still addressing your desire for sweet flavors. In a lot of cases, natural sugars are more satisfying, especially when compared to highly processed or artificial sweeteners.

As with any changes to the way you’re eating, it’s important that you make them gradually. So no sugar “detox.” Just consider where you are, make small adjustments, and notice any impact on your energy, dancing, and overall enjoyment of food. You might find you start to taste natural sugars more intensely.

Dancers and sugar: hidden sources…

While sugar is obvious in some foods like candy, cookies, cake, brownies, or ice cream, it’s less obvious in many other foods. Sugar is abundant in energy bars, packaged foods like breads and crackers, and even stereotypically savory snacks like chips.

A good rule of thumb is to read the ingredients list. Easy-to-grab convenience food is often the biggest source of excess sugars. When food companies create snacks, they try to put together the ideal combination of sugar, salt, and fat to make a food addictive and yet not very satisfying — that way, you keep coming back for more.

Other foods to stay mindful of…

Caffeine, dairy, and refined carbohydrates can have addictive qualities. If you find that you’re becoming dependent on any of those foods to pick up your energy, wake you up midday, or get you through a performance, it’s possible they’re not actually fueling your best dancing. 

Slowly cut back or find a replacement and see how you feel. Keep in mind, if you cut something out altogether, it can result in you wanting it more. Finding personal balance with food isn’t always easy, but it is key to your dancing success. For support, sign up for a free coaching consultation call.

This post on dancers and sugar was revamped in October 2024.

The post Dancers and Sugar: Some Key Considerations appeared first on The Whole Dancer.

You have very specific needs as a dancer and in our current situation, being intentional with food is going to support you in so many ways. By making healthy, intentional choices you’re going to have an easier time maintaining your body.

“Maintenance” of your body includes fueling your muscles, staying at your healthy and preferred weight, and feeling happy and energetic in your skin. Even in this unique and stressful time of quarantine, it is possible to do that.

To support you in looking and feeling your best, I’m bringing back an old resource that gives some structure to creating a meal plan. Grab your Meal Plan Cheatsheet here:

This cheat sheet can help you identify the gaps in your eating plan and opportunities for improvement.

Creating a personalized way of eating doesn’t happen overnight. It. Is. A. Process.

Stay away from quick fixes and 21 – day detox plans and aim to find something that’s both sustainable and impermanent. Every day’s meals should not be the same (I’m not saying it’s bad to be on an oatmeal kick for months if that’s what’s working for you – been there, loved that) but…

remember food and ballet both require flexibility!

As you work through the 5 step plan to creating your personal meal plan, don’t be influenced by other dancers. You’re unique in so many ways and that means your energy requirements are unique. Just because your friend has found an eating style that works for her doesn’t mean it will (or should) work for you.

In addition to the plan you’ll learn through this cheatsheet, here are some things to keep in mind:

Food choices might be limited right now:

That’s OK. Work with what’s available. Try some new foods. Learn about new substitutes (like using flax seed in baked goods instead of eggs). Get creative in your cooking and explore with new flavors, seasonings and dishes.

Stress eating can be supportive:

Check out this recent post on Stress Eating Strategies. It’s not always bad and in fact it can be a way to help you acknowledge the stress and other feelings you’re experiencing right now. It’s about being intentional.

Healthy choices are important:

Any nutrition professional who tells you, “you’re so active, just eat whatever you want” isn’t taking into account the high level of performance dancers are striving towards. I’ve heard stories of this sort of advice from dancers who worked with nutrition professionals who don’t have high level experience in dance.

Non-dancers sometimes have the perception that dance isn’t as physically strenuous as it is and they therefore don’t put enough emphasis on choosing healthy foods.

Prioritizing whole, plant based foods is going to bolster your health and your performance. Keep it simple: fruits, vegetables, whole grains, nuts, beans, seeds, and avocados can makeup a primary portion of your meals.

Not all choices have to be healthy:

Should you prioritize healthy, whole food as an artist and athlete? Absolutely. However, eating treats, sweets and snacks that are “less healthy” at times should be part of your plan.

The most important thing is not to categorize your food as “good” or “bad”. When you do that, you likely attribute those words to yourself and that can be destructive (ie I ate a “bad” food, therefore I was “bad”).

We all know dancers who eat crap most of the time and still manage to perform at a high level:

Some dancers drink soda and eat excessive sugar. They might overeat one day and under-eat the next. Is it possible to have unhealthy habits and dance at a high level? Yes. Those people are the exception. They’re not setting themselves up for long term success.

You also can’t know how they really feel. They might’ve gotten used to feeling like crap most of the time. They likely experience extreme highs and lows in energy (leading to the need for sugar, soda or caffeine).

Make sure you’re enjoying your food:

The indulgences you’re allowing AND the healthy food you eat should be satisfying. If you think healthy food is bland and tasteless, it’s time to reframe that thought and find the recipes that are healthy AND tasty. If you search for “healthy” recipes, you’ll usually find things like steamed veggies, plain rice and chicken (or some iteration of that boring meal). That IS NOT how you have to eat.

Take any negative perceptions you have around “healthy” and work through them. Healthy is positive, supportive AND delicious. Now, grab your cheatsheet and get started! If you have a question, reach out.

Photo by Dylan Lu on Unsplash

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