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Before:
Protein - you want to make sure you eat your protein well before you exercise because meat takes longer to digest. But having a bit of meat 1-2 hours before dance class will really give you that long lasting energy you need to perform at your best. Fish is specifically great because it has omega-3s and fatty acids that are great for movement and brain function. (Ex. chicken, salmon, steak, pork, nuts, chia seeds)
Vegetables - veggies have amazing nutrients and vitamins that give you the physical and mental strength you need for dance. They also have anti-inflammatory properties (Ex. celery, spinach, broccoli, carrots, kale, cucumber)
Fruits - fruits have natural sugars in them that will give immediate energy. If you have a break in between dance classes, fruits are great because they digest very easily and quick and the natural sugars will work fast in boosting your energy level. (Ex. mango, berries, orange, melon, kiwi, grapes)
Antioxidants - antioxidants are super important for your brain to work at its best. It helps with your memory, focus and your general mental strength. (Ex. blueberries, almonds, mangoes, green tea, dairy)
Whole grains - there are many carbohydrates that are unhealthy, however the right carbs are very healthy and provide energy and strength. (Ex. whole oats, buckwheat, quinoa, rice)
After:
Protein - similar to before dance class, protein is very good for after as well to replenish your energy level and regain your strength. The omega-3s in fish help heal your muscles and have anti-inflammatory properties in them.
Fruits and vegetables - fruits and veggies are so important for your body after expending so much energy dancing. There is crucial vitamins, proteins and nutrients that are amazing to heal and maintain your mental and physical health.
Potassium - potassium heals your body and rejuvenates your strength. It feeds your musculoskeletal system the nutrients it needs to work effectively. (Ex. bananas, raisins, spinach, orange juice)