[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2017\/12\/nutrition-for-dancers\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2017\/12\/nutrition-for-dancers\/","headline":"Nutrition for Dancers: 7 Essential Foods","name":"Nutrition for Dancers: 7 Essential Foods","description":"Like all athletes, dancers also risk injuries during practices and performances, or from poor mechanics and overuse.\r\n\r\n","datePublished":"2017-12-05","dateModified":"2022-04-08","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","name":"Sports Medicine","url":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","sameAs":"https:\/\/share-dev.upmc.com\/sports-medicine\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2017\/11\/122017BLG_DANCERNUTRITION.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2017\/11\/122017BLG_DANCERNUTRITION.jpg","height":327,"width":754},"url":"https:\/\/share-dev.upmc.com\/2017\/12\/nutrition-for-dancers\/","about":["Sports Medicine"],"wordCount":277,"keywords":["nutrition for dancers"],"articleBody":"Ballet dancers are known for their long lines, muscular bodies, and incredible flexibility \u2014 factors that allow them to leap, twist, and turn for hours at a time.Like all athletes, dancers also risk injuries during practices and performances, which may result from overuse or poor mechanics.When a dancer is injured the goal is twofold: Come back to performing as soon as possible, as well as maintain fitness and balanced nutrition with a decreased activity level.Learn more about the services available at UPMC Sports MedicineNutrition and Recovery for DancersHere are seven healthy foods injured dancers can include in their diet to help enhance recovery and preserve fitness as they heal.Greek YogurtGreek yogurt is high in leucine, a branch chain amino acid that assists in protein synthesis. Greek yogurt is also packed with calcium and vitamin D to assist in bone healing, building, and rebuilding.Tuna or SalmonThese fish contain healthy fats and omega 3s that assist in decreasing inflammation and serve as an excellent source of lean protein.Tart Cherry JuiceTart cherry juice is high in\u00a0anthocyanins\u00a0to help reduce inflammation. It also contains melatonin, which assists in a restful sleep.Red PeppersThis vitamin C-rich veggie supports tissue repair.AlmondsFortified with magnesium, almonds may improve circulation, a factor that can provide further nutrients to injured areas of the body.Sunflower SeedsThis snack is copper-rich and helps regenerate elastin-connective tissue.Whey Protein PowderNeed some extra protein? Look for a supplement that is low in calories but high in leucine and whey isolate.Editor's Note: This gallery was originally published on December 5, 2017, and was last reviewed on April 8, 2022."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2017","item":"https:\/\/share-dev.upmc.com\/2017\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"12","item":"https:\/\/share-dev.upmc.com\/2017\/\/12\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Nutrition for Dancers: 7 Essential Foods","item":"https:\/\/share-dev.upmc.com\/2017\/12\/nutrition-for-dancers\/#breadcrumbitem"}]}]