Magazine article Dance Spirit

Recital Relief

Magazine article Dance Spirit

Recital Relief

Article excerpt

Costumes, makeup, stress: Rehearsals for your year-end recit.il are in full swing, and sometimes it can seem like too much to handle. Don't fret! Here's everything you need to know to have a super-successful show.

FUEL YOUR BOD

FOODS FOR A PERFORMANCE READY YOU

Not quite sure what you need to keep yourself going the day of a performance? Follow this food timeline to make sure your muscles (and your mind!) get the nourishment they need to keep kicking through the last 8-count of the niqht.

Consultant: Marie Sciuscia, MS, RD, CDN, is the nutritional consultant for The Ailey School.

BREAKFAST: Eat within one hour of waking, combining complex carbs like whole-grain cereals, waffles or toost with protein like yogurt, peanut butter or a glass of low-fat milk.

LUNCH: Continue with the carb/ protein combo, but add some healthy fat, like nuts or olive oil, to power your muscles and give you lasting energy. A turkey sandwich on whole-grain bread with a side salad or a cup of vegetable soup is an ideal afternoon meal.

DINNER: The amount and type of foods you should eat depend on how many hours you have to digest.

3-A HOURS BEFORE SHOWTIME: Choose a larger meal consisting of carbs like rice, pasta or red potatoes with a small portion (about 4 ounces for girls and up to 8 ounces for guys) of protein like baked chicken or grilled fish. Add some cooked veggies tossed with a touch of olive oil as a side dish.

2-3 HOURS BEFORE SHOWTIME: Eat a small meal, like two or three slices of turkey or chicken with some whole-wheat crackers and a cup of juice. …

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