BFA IN DANCE WITH BALLET EMPHASIS
2017 AUDITION DATES
Jan 14, 28 and Feb 11
Faculty: Jiang Qi, Chairman,
Deirdre Carberry, Michael Tevlin
and Andre Megerdichian
COLLEGE-CONSERVATORY OF MUSIC
You’ve heard it before: Don’t
avoid carbs. They’re the
primary source of energy in
our muscles, and without
enough, dancing will tire you
out quickly. But how many
carbs should you be eating
and when? The International
Association for Dance Medicine
& Science offers some helpful
How much: Typically, dancers
should aim for a diet that’s
55 to 60 percent carbohydrates, 20 to 30 percent fat and 12 to
15 percent protein. Boost your carb intake to closer to 65 percent
during heavy rehearsal or performance weeks to keep your muscles
Best sources: While gummy bears and kale both have carbs, they
obviously don’t deliver the same benefits. Overprocessed or simple
sugars don’t offer vitamins, minerals or fiber. Focus on whole grains
as well as foods made with them, like oatmeal, bread and pasta,
plus vegetables, fruit and beans.
Before dancing: An hour or two before class starts or the curtain
rises, top off your glycogen stores with a small carbohydrate snack,
such as a banana or an energy bar.
While dancing: During long, strenuous rehearsals, you’ll need to
refuel your carb stores to keep up your energy. IADMS suggests
having a sports drink with glucose (check the ingredients list),
which empties from the stomach quickly and also rehydrates you.
After dancing: If you’ve had an intense rehearsal or performance,
have another carb-based snack or meal within two hours of
finishing—during this time, your muscles are primed to replenish
their glycogen stores, preparing you for tomorrow.
Stronger or Bigger Muscles?
All dancers can benefit from strength training—but the type you
do should vary based on your goals. Researchers at Loughborough
University in England recently found that short, explosive muscle
contractions were more effective at strengthening muscles than
slow, sustained contractions (lasting three seconds, in the study).
Interestingly, the slower contractions proved better for building
muscle mass. Dancers looking for a strong, lean physique might
be better off doing faster reps or plyometric jump exercises than
slowly working with heavy weights.
Contributor: Jennifer Stahl