Fueling for Performance: The Importance of Carbohydrates.
Learning to fuel your body for your field is an important key of being a performing artist! Here is a little but necessary explanation on the importance of carbs, their benefits, and why not to exclude them.
WHY DO WE NEED CARBS?
Main function: to provide ENERGY!
The digestive tract breaks down carbodydrates into glucose which is used for energy (for both the body and the brain) upon consumption.
Performers are often exerting much more energy than the average human.
Therefore we must prioritise Carbohydrates as a fuel source!
Pre-Performance -> carbohydrate dominant meals (1-3 hours before), and snacks (30 mins - 1 hr before)
During performance -> easy to digest, high GI Carbohydrates to re-fuel lost glycogen stores
Post-Performance -> Carbohydrate dominant meal OR dense snack to replenish glycogen used in rehearsal/class/show
WHAT ARE CARBOHYDRATES:
There are two types for carbohydrates - simple & complex
Simple carbs: sugars that are made of 1-2 molecules and that provide a RAPID source of energy (e.g. white bread, lollies).
Complex carbs: long chains of sugar molecules that allow you to feel fuller for longer, and that contains more vitamins, minerals and fibre (e.g. vegetables, wholegrain bread & pasta).
BENEFITS:
Much less physical fatigue during class/rehearsal, meaning you aren’t exhausting yourself by the end.
Reduces mental fatigue, as the brain will have more energy available for choreography retention as well as added creativity.
Less risk of injury during performance.
Efficient replenishment during long rehearsal days!!
Ideas to help incorporate them into your day:
Meals:
A wrap/sandwich bread, porridge & fruit, rice & veg, pasta, quinoa salad, potatoes (recommendation: simple carbs before performance, complex carbs after)
Snacks:
Fruits/fruit salad, muesli bars, rice cakes with banana.
During performance - lollies, coconut water, pretzels & crackers, grapes, berries.
We hoped this helped you better understand carbs and the vital role they play in your wellbeing - check out the below links for more information and helpful insight!
References and helpful links:
https://pubmed.ncbi.nlm.nih.gov/29083823/
