Muscle Recovery foods for Dancers

What foods can you make sure you eat to aid your recovery? Great question!

We all know that Dancers subject their bodies to incredible strain. Your diet, the foods and supplements that you consume are the best ways to ensure that you are taking the best care of your instrument (body). Reducing inflammation is one of the key factors in ensuring your health and fastest recovery for dance. Your diet and nutrition is the best way to keep this under control before any symptoms of inflammation hamper your muscle recovery as a dancer. Prevention is always better than cure.

So eat up for better health and better dancing

Foods high in sugar and saturated fat can spur inflammation and should be avoided, so put down that Krispy Creme and go for these inflammation fighting foods instead!

While we all agree that whole foods from fresh sources are the best way to get our nutrition many experts now agree that supplementation may be necessary especially in the case of dancers where so much is expected of their bodies.

Supplements for dancers may be necessary.

Oily fish

Like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation. Not a fan of fish? Consider fish-oil supplements. The delicate omega 3 fats can also help you heart health too.

Whole Grains

Consuming most of your grains as whole grains, as opposed to refined, white bread, cereal, rice, and pasta can help keep harmful inflammation at bay. Ingredients like Oat bran. Aiding a dancers muscle recovery!

Dark leafy greens

Studies have suggested that vitamin E may play a key role in protecting the body from pro-inflammatory molecules called cytokines—and one of the best sources of this vitamin is dark green veggies, such as spinach, kale, broccoli, and collard greens. Other sources you are less likely to eat without supplementation are Spirulina, Klamath Lake algae and wheat grass juice. All these great nutrients will help put the pep back in your panché.

Nuts

Another source of inflammation-fighting healthy fats is nuts—particularly almonds, which are rich in fiber, calcium, and vitamin E, and walnuts, which have high amounts of alpha-linolenic acid, a type of omega-3 fat. All nuts, though, are packed with antioxidants, which can help your body fight off and repair the damage caused by inflammation. Nuts also provide a wide variety of minerals that your body uses to build muscle and connective tissue helping you maintain flexibility and strength.

Peppers (aka Capsicum)

Colorful vegetables are part of a healthier diet in general, as opposed to white potatoes or corn, colorful peppers, tomatoes, squash, and leafy vegetables have high quantities of antioxidant vitamins and lower levels of starch. The bright colors are an indication that a fruit or vegetable is high in anti oxidants which help to reduce inflammation and aid muscle recovery for dancers.

Beets

This vegetable's brilliant red color is a tip-off to its equally brilliant antioxidant properties. Helping to let your true colours shine!

Tumeric and Ginger

Turmeric, the ingredient that gives curry its yellow color, works in the body by helping to turn off a NF-kappa B, a protein that regulates the immune system and triggers the process of inflammation, researchers say. Its relative Ginger, meanwhile, has been shown to reduce inflammation in the intestines when taken in supplement form. This will help you get the most from all the other nutrients that you eat.

Garlic

Garlic has been shown to work similarly to NSAID pain medications (like ibuprofen), shutting off the pathways that lead to inflammation. Less pain and better dancing.

Olive oil

The compound oleocanthal, which gives olive oil its taste, has been shown to have a similar effect as NSAID painkillers in the body. Again if your body is in better condition on the inside your dancing will be better on the outside.

Berries

All fruits can help fight inflammation, because they're low in fat and calories and high in antioxidants. But berries, especially, have been shown to have anti-inflammatory properties—possibly because of anthocyanins, the powerful chemicals that gives them their rich colour.

Tart Cherries

In a 2012 presentation, Oregon Health & Science University researchers suggested that tart cherries have the "highest anti-inflammatory content of any food." Studies have found that tart cherry juice can reduce the inflammation in lab rats' blood vessels by up to 50%; in humans, meanwhile, it's been shown to help athletes improve their performance and reduce their use of anti-inflammatory pain meds. Dancers are the athletes of God (Albert Einstein) so they need tart cherries more than anyone. And always remember to try and get enough sleep

LIVE TO DANCE.DANCE TO LIVE.DANCE ESSENTIAL.