ARP Wellness

Dancers are athletes.
Your fuel needs to reflect 𝙥𝙚𝙧𝙛𝙤𝙧𝙢𝙖𝙣𝙘𝙚, 𝙚𝙣𝙙𝙪𝙧𝙖𝙣𝙘𝙚, & 𝙧𝙚𝙘𝙤𝙫𝙚𝙧𝙮 — not restriction.

If your training happens in the evening, macro timing should support 𝙨𝙩𝙚𝙖𝙙𝙮 𝙚𝙣𝙚𝙧𝙜𝙮 𝙖𝙡𝙡 𝙙𝙖𝙮 & 𝙝𝙞𝙜𝙝 𝙤𝙪𝙩𝙥𝙪𝙩 𝙖𝙩 𝙣𝙞𝙜𝙝𝙩.

Here’s a simple example:
𝗕𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁
𝗙𝗼𝗰𝘂𝘀: Carbohydrates + protein + moderate fat
You’re fueling your nervous system, brain, & baseline energy for the day.

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𝗠𝗶𝗱-𝗠𝗼𝗿𝗻𝗶𝗻𝗴 𝗦𝗻𝗮𝗰𝗸
𝗙𝗼𝗰𝘂𝘀: Protein + carbohydrates
Prevents energy dips & supports muscle maintenance between meals.

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𝗟𝘂𝗻𝗰𝗵
𝗙𝗼𝗰𝘂𝘀: Carbohydrates + protein + fats
This is a foundational meal to sustain you through the afternoon.

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𝗣𝗿𝗲-𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗦𝗻𝗮𝗰𝗸 (𝗟𝗮𝘁𝗲 𝗔𝗳𝘁𝗲𝗿𝗻𝗼𝗼𝗻)
𝗙𝗼𝗰𝘂𝘀: Carbohydrates + protein (lower fat)
Carbs fuel explosive movement, endurance, & coordination.
• Keep fats lower for easier digestion before practice.

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𝗗𝗶𝗻𝗻𝗲𝗿 (𝗣𝗼𝘀𝘁-𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲)
𝗙𝗼𝗰𝘂𝘀: Protein + carbohydrates + fats
Supports muscle repair, glycogen replenishment, & hormone recovery after long training sessions.

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Dancers don’t need to eat less.
They need to eat 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝗶𝗰𝗮𝗹𝗹𝘆.

Macro timing should align with 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗱𝗲𝗺𝗮𝗻𝗱𝘀, 𝗿𝗲𝗵𝗲𝗮𝗿𝘀𝗮𝗹 𝘃𝗼𝗹𝘂𝗺𝗲, 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆, & 𝗹𝗼𝗻𝗴𝗲𝘃𝗶𝘁𝘆 — not trends.