Dancer’s Nutrition and Warm-up routine

General Structure:

-Nutrition data analysis

-Ideal food for a dancer

-Warm-up exercises

-Ideal food for specific days

-Why warm up is important

-Carbohydrates are 1 of 3 macronutrients (nutrients that form a large part of our diet) found in
food. The others are fat and protein.

Hardly any foods contain only 1 nutrient, and most are a combination of carbohydrates, fats and
proteins in varying amounts.

There are 3 different types of carbohydrates found in food: sugar, starch and fibre.

-Vitamins and minerals are nutrients your body needs in small amounts to work properly and
stay healthy.

How Your Body Uses Iron in Food

When you eat food with iron, iron is absorbed into your body mainly through the upper
part of your small intestine.

There are two forms of dietary iron: heme and nonheme. Heme iron is derived from
hemoglobin. It is found in animal foods that originally contained hemoglobin, such as
red meats, fish, and poultry (meat, poultry, and seafood contain both heme and non-
heme iron). Your body absorbs the most iron from heme sources. Most nonheme iron is
from plant sources.

A good warm-up before a workout dilates your blood vessels, ensuring that your
muscles are well supplied with oxygen. It also raises your muscles’ temperature for
optimal flexibility and efficiency. By slowly raising your heart rate, the warm-up also
helps minimize stress on your heart.

Bibliography:

www.heart.org. 2020. Warm Up, Cool Down. [online] Available at: <https://www.heart.org/en/healthy-

living/fitness/fitness-basics/warm-up-cool-down#:~:text=A%20good%20warm%2Dup%20before,minimize
%20stress%20on%20your%20heart.> [Accessed 12 November 2020].

nhs.uk. 2020. Vitamins And Minerals. [online] Available at: <https://www.nhs.uk/conditions/vitamins-and-

minerals/> [Accessed 12 November 2020].
livescience.com. 2020. What Are Carbohydrates?. [online] Available at:
<https://www.livescience.com/51976-carbohydrates.html#:~:text=Carbohydrates%20are%20the
%20sugars%2C%20starches,important%20to%20a%20healthy%20diet.> [Accessed 12 November 2020].

Myfitnesspal.com. 2020. Calorie Chart, Nutrition Facts, Calories In Food | Myfitnesspal |

Myfitnesspal.Com. [online] Available at: <https://www.myfitnesspal.com/food/calories/red-meat-
1261121952> [Accessed 12 November 2020].