Upfront disclaimer/disclosure thing: I am definitely not a nutritionist, as you’ll probably realize if you read the rest of this post, which is mostly about stupid food-related mistakes I made last season. This post is not intended to diagnose or treat any medical condition, nor should it be taken as advice, unless the advice is: If you have questions about feeding yourself as a dancer, maybe go ask someone who really knows their stuff.
I’ve written about food before. Probably a lot. I like food, though I struggle with food sometimes. I also generally quite like eating.
- Except, apparently, when I don’t. I’ve recently experienced a baffling lack of interest in food itself: I’ve been in this place in which I would be perfectly content to live on peanut butter and jelly sandwiches, or really whatever requires the least thought or effort, day in and day out.
On the whole, I’ve felt like I’ve had a pretty good grasp of basic nutritional science (hard to get through a Bachelor’s of Science degree that includes Anatomy & Physiology without understanding at least a bit).
I’m sufficiently equipped that I mostly manage to steer clear of trends based on junk science or poor data and to regard with equanimity the ones that might, in terms of their originators’ ideas about science, be based on shaky logic, but which still work well for people in practice because they’re motivating in whatever way and manage to get the various nutrients in.
What I haven’t had, as I discovered over the 2019-2020 ballet season, was the slightest shade of an idea as to how to actually feed myself for performance while dancing 30 hours per week, teaching about six hours per week, and driving an extra 80-90 minutes per day 2-3 days per week between those two gigs.
This was especially difficult on days when I left my teaching job at 8:30 PM and didn’t arrive home until after 9, chronically underfed (though I usually didn’t realize that) and with little time to eat, shower, prepare food for the next day, and wind down before I had to be asleep.
To a great extent, this was my own darned fault.
I extrapolated as follows:
- P1: I have a fairly sound working knowledge of basic nutritional science.
- P2: An awful lot of the nutritional advice I know how to find runs contrary to basic nutritional science.
- P3: I am broke and can’t afford to go see a nutritionist.
- Therefore, I should just stick with what I’m doing.
Or, well, something like that.
Yes, y’all, I am an idiot. Sometimes, anyway. Even often.
I think I also wasn’t sure who to ask: like, let’s be frank. Dancers are mostly paid what is known, in the technical language of economics, as “bupkis.” Or possibly “peanuts.” (In fact, since I have volunteered at events where one of the perks was free access to peanut-based trail mix, I can literally say that I’ve worked for peanuts. Hmmmm.)
Regardless, dancers be broke, and qualified nutritionists who have adequate knowledge of the nutritional requirements of full-time ballet dancers be … not cheap. (Nor should they be. They train for years to master their specialty, just like we do.)
So you had better believe that when I learned that LouBallet’s MindBodyBalance program was hosting a Zoom-based nutrition workshop with an actual qualified person who actually understood things about how to feed dancers, I jumped right on that enroll button.
Anyway, today, Becky Lindberg Schroeder of Lindberg Elite Nutrition (she’s also on Insta!) gave us a really solid talk, with time for discussion, about how to feed ourselves for performance as dancers.
Perhaps unsurprisingly, I realized I’d been going about things … well, not all wrong, but wrong enough.
The two most important things I’ve been doing were basically:
- Not eating enough
- Not eating often enough.
Somehow, I felt like I shouldn’t be eating during the 5-minute break between class and the beginning of rehearsal. I would usually surreptitiously scarf an apple, but I felt like I shouldn’t.
Honestly, I think I just noticed that few of my fellow dancers shoved a snack into their faces during that interval. Outside the studio, I’m fairly resistant to peer pressure, but life inside the ballet studio is different, especially as an apprentice who doesn’t feel super confident about his place in the company.
Now that I’m writing that “out loud,” of course, it seems kind of dumb.
You can’t stuff yourself with a huge breakfast before class if you want to get through class without, at best, being miserable or, at worst, puking … but if you eat a lighter breakfast at 8:30, by the time class is over at 11:30, it seems entirely reasonable to assume that you’re going need to top up your fuel tank.
If you try to hold out until lunch break at 1, you’re likely to be hangry before you get there. (Regarding which: yes. On days that I’ve failed to eat any kind of snack at all, I’ve usually been deeply hangry before lunch break rolled around.)
Becky’s suggestion that we eat every 3-4 hours made that all make sense. In fact, it makes so much sense that I’m now wondering how I failed to grasp it before. Then again, that’s why she’s a high-performance nutritionist, and I’m not.
Perhaps even more importantly, I don’t think I really understood the effects of chronically low blood sugar on both performance and body composition.
Becky showed us a diagram illustrating the point that the range in which the human body works best falls between 80 and 100. My fasting blood sugar is rarely higher than 70 (I forget what the units in question are right now, sorry). I’m impressed if it’s 72; the one time in my life it was as high as (GASP!) 74, I wondered if I’d randomly awakened and eaten something in the middle of the night and forgotten about it.
Anyway, <70 is low. The typical response that garners during a medical exam is basically, “Cool, no need to worry about diabetes!”
But it turns out that when your blood sugar level is low, your body really does burn muscle and hold onto fat. I kind of knew that: we’ve all heard of “starvation mode.” What I didn’t know was that your body doesn’t wait around for a couple of weeks before heading down that road.
So, in short, I probably wasn’t doing myself any favors by avoiding carbs in the morning.
This certainly explains why I’ve felt better on the rare morning that I impulsively threw a donut into the mix because I happened to stop for gas, or had to use ACTUAL SUGAR in my coffee because I ran out of stevia, or whatever.
If you’re starting with basically an empty tank, putting anything in it is going to help. It’s not like you’re body’s going to ignore fuel simply because it’s not Eleventy Octane Super Premium Ultra Plus, Now With Scrubbing Bubbles.
Your body, at that point, just wants ANYTHING. And if you don’t give it something, it’s going to assume that it should hold on to its emergency stores and tap the muscles instead.
That might also explain why basically surrendering to chronic disorganization, purchasing an immersion blender, and just making huge smoothies with some protein stuff (usually pasteurized eggs) and a handful of trail mix (peanuts and almonds … protein and fat in one happy little package) for breakfast and packing more of said trail mix to eat with lunch correlated with an unexpected drop in my body fat percentage.
Obviously, without a controlled experiment, causality is danged hard to determine–but in retrospect, it seems like maybe one way of accidentally starving myself was worse than the other. The one that gave me some carbs, protein, and fat, while still not ideal, was probably less bad.
I also made the mistake of thinking that my other frequent snack choice–inexpensive protein bars, because broke–was somehow … not good enough. Again, that seems silly now. The protein bars in question may be fairly processed (though they’re still mostly made of things that are recognizeable as food, albeit in small chunks), but they do the job of being quick and easy to eat when “quick and easy” are probably the most important criteria. You might have the best apple in the world, but if that’s all you’ve got, and you can’t finish it in 5 minutes, it’s not going to do the job.
Anyway, the most important takeaway for me was that I need to eat more, and to eat more often, than I did last season. Well, that, and to not eschew nutrition in bar form, because that’s often going to be my best bet.
My breakfasts, snacks, and lunches were uniformly underpowered last year (I’m not going to say “too small”), while my dinners were … spotty. I didn’t have time for a full meal between rehearsal and teaching, so by the time my classes let out, I was both incredibly hangry and in no position to drive for 40-50 minutes without eating.
Since I would, inevitably, have also run through the woefully-inadequate supply of food I had packed for the day, I typically resorted to drive-through dining, but usually (in an effort to reduce the artery-clogging effects of fast food) I’d get the smallest meal I could find.
Then I’d be mad at myself when I was starving at 10 PM, or wonder why I was so hungry at 1 AM that I woke up and couldn’t get back to sleep without eating something.
You guys. In retrospect, I’m really trying to figure out … like … how I didn’t figure it out -.-
Part of the problem was my tool set. Basically, I was whacking away with a hammer, mentally screaming, “Why is it so hard to saw through this log???!!!!” I kept focusing on how to eat better at dinner time, when I would’ve done better to just eat a little more and a little better across the whole day.
Anyway, one of Becky’s smart, actionable suggestions was to literally write out your daily schedule (not too obsessively: sometimes lunch break is at 12:53; sometimes we get really into rehearsal and at 1:30 Mr D looks up and goes “OMG, sorry, you guys! I haven’t given you a lunch break!”) and figure out how to feed yourself around it.
Which … oh, my G-d. That’s brilliant.
Becky’s presentation also introduced Team USA’s Athlete Plates–three useful visual guides to adjusting nutrition for the demands of your day. They’re less about telling you specifically what to eat than suggesting how to proportion your meals to keep yourself well-fueled. This is exactly the kind of information delivery I’ve been yearning for: visual, so you can use it at a glance, but with lots of deeper information readily available.
- You can find PDF guides to the Athlete Plates, along with lots of other great information about nutrition for athletes, on Team USA’s Nutrition page.
In short, I came away from this workshop with a much better sense of how I, a broke-ass dancer with ADHD and time-management challenges, can make a plan to keep myself well-fueled that actually fits into my life.
So that’ll be Part 2 of this post … because right now it’s dinner time, and I’m hungry.
Since I am, by nature, a giant show-off, I joined a detachment of my fellow ballet peeps in the Pegasus Parade yesterday.
Although the weather was drizzly and blustery, the parade was fun. Even the standing-around-for-three-hours clusterfeck was reasonably fun, since I was standing around with BG, T, C, E, AB (our in-house yoga teacher), and, um, the one girl whose name I for some reason can’t remember (apologies!). We kept each-other entertained with snark, irony, and occasional earnest conversations about what we’re doing with our lives.
After a while, myAdderall wore off because I forgot to my second dose for the day, and I remembered an important equation:
me – Adderall + standing around with nothing to do^(enough time) = idiocy
Fortunately, I did not (seriously) injure anyone with my giant umbrella. I miiiiiiiight have gotten a little too enthusiastic during a bout of umbrella fencing and poked BG in the chest (regarding which: I should probably not be allowed to have a giant umbrella until I learn how to keep a lid on things 😦 ).
The parade itself was 17 blocks of ballet walks, waltz turns, random partnering exercises, spasms of grand allegro, and occasional yoga.
My foot did not make it through without getting sore at all, but it only got a little sore.
After, I booked it to BW’s class.
Have I mentioned that I ate lunch at 11:30 and then completely failed to eat anything until after my haircut, which finished up at 9 PM?
BW’s class, truncated, was an hour of barre, slow but not easy. By the end, my feet didn’t want to point and my left leg basically argued my about brushing into an arabesque above 70 degrees and then folded into attitude on what was supposed to be a an arabesque in plié. BW said, “Let’s callgood it a day and stretch—you probably haven’t eaten since lunch, have you?”
And then I realized that, yes, I knew this feeling. It was Ballet Bonk again. Evidently, BW is great at spotting Ballet Bonk.
So we stretched, and I asked BW to snap some pix for this month’s Suspend Challenge.
It’s Splits Time again, so here you go:
This morning, I opted just to do barre. My foot is finally actually healing now that I’m being extremely conservative with it, and since I have two classes tomorrow, then classes and rehearsals Friday through Sunday, I figured it would be a good idea to take it easy today.
- For values of “take it easy” equal to “do barre in Killer Class,” which is sort of like saying, “Oh, I’m taking it easy; I’m only climbing halfway up Mount Everest.” Particularly given that barre was a full hour long this morning.
Anyway, that was probably for the best. My brain was not on its A-game today. I managed to get almost every combination wrong in new and different ways … especially our fondu, which was supposed to go like this:
balloné, balloné, jeté front front front, balloné, balloné, jete side side side, balloné, balloné, jeté back back back, fondu passé developpé, fondu passé developpé, fondu passé developpé, retiré, fondu attitude, grand rond, fondu attitude
… and then reverse all that shizzle, or something along those lines.
…but quickly turned into this:
balloné, balloné, jeté side, wait, what?! balloné, balloné, jete … side for realz, I think??? balloné, balloné, jete … what the **** am I doing with my inside leg right now??? fondu all the unfoldy legs at the wrong time all the way around, retiré, arabesque, fondu attitude side, what the actual heck am I even doing right now??????!!!!, fondu developpé and HOOOOOLD.
Barring the moments in BW’s class when I sometimes fail to actually intake the beginning of some combination because I’m busy thinking about some fine point of technique and then have nobody to follow, it has been a while since my brain so thoroughly failed at the barre.
I actually asked between sides which way we were supposed to jeté first, and then proceeded to do a completely different set of wrong things on the second side.
Sadly, I had no problem remembering the adagio and terre-a-terre, even though I didn’t do them (I was stretching and watching BG dance, since he took class with us today).
I don’t know what my problem was, and I don’t think I want to know.
Tomorrow will be better. Until then, here’s a picture of my cat being extra derpy: