Optimizing Protein Intake for Dancers: Part 2

Written By Stephen Gray

Examples of protein sources (with exact amounts of protein in each source)

NUTS

•     ¼ cup slivered almonds = 200kcal = 6.5gPr-

•     ¼ cup chopped walnuts = 200kcal = 7.5gPr-

•     ¼ cup chopped hazelnut = 200kcal = 3.5gPr

•     ¼ cup peanuts = 200kcal = 8.5gPr-

•     ¼ cup pistachio = 200kcal = 5gPr-

•     ¼ cup chopped pecan = 200kcal = 2.5gPr-

GRAINS 

•     Whole dry barley 175g = 620kcal = 22gPr-

•     Whole oats 175g = 670kcal = 28gPr-

•     Whole grain wheat 175g = 575kcal = 22gPr

•     Brown rice 175g = 650kcal = 14gPr-

•     White rice 175g = 640kcal = 12.5gPr-

•     Corn flour (whole grain) 175g = 630kcal = 12gPr-

BEANS/ LENTILS

•     Lentils (raw) 175g = 600kcal = 50gPr-

•     Kidney beans (raw) 175g = 530kcal = 35gPr

•     White beans (raw) 175g = 570kcal = 35gPr-

•     Chickpeas (raw) 175g = 640kcal = 35gPr-

•     Tofu (raw) 175g = 130kcal = 14gPr-

ANIMAL PRODUCTS

•     Boneless skinless chicken breast (RAW) 175g = 200kcal = 40gPr-

•     Stew beef (raw) 150g = 275kcal = 25gPr-

•     Sirloin steak (raw) 150g = 300kcal = 30gPr-

•     Pork tenderloin (raw) 150g = 180kcal = 32gPr-

•     Pork bacon (raw) 150g = 300kcal = 15gPr-

•     Tuna (water packed) 175g = 200kcal = 45gPr-

•     Wild Atlantic salmon fillet (raw) 175g = 250kcal = 35gPr-

•     Turkey breast (boneless skinless raw) 175g = 275kcal = 38gPr-

•     1 whole egg = 75kcal = 6gPr-

•   1 egg white ~20 kcal and 4g protein 

•     1 cup 2% milk = 120kcal = 8gPr-

•     Feta cheese 28g = 75kcal = 4gPr-

•     Cheddar cheese 28g = 115kcal = 7gPr-

 

Severe protein deficiencies; protein energy malnutrition 

Protein energy malnutrition (PEM) is defined as a deficiency state of macro and micro nutrients. This is a state of severe protein inadequacy. There are two main conditions under the umbrella of PEM; Marasmus and Kwashiorkor. Marasmus is a deficiency in both protein and total calories, giving the patient an appearance of muscle wasting. Kwashiorkor is a protein deficiency during a total caloric adequacy (or near adequacy). This results in a bloated and swollen appearance. Epidemiologically, marasmus is far more common than kwashiorkor. Kwashiorkor is limited geographically to areas in which yams, green bananas, and cassava are quite abundant. Caloric requirements are met, but protein rich foods are lacking. The implications of either state are profound; growth retardation, fatty liver, gross wasting, and dermatosis are all common. Profound suppression of immune function also occurs. There is an absolute decline in immune function, an inability to generate a fever, as well as a shift in immune cell subtypes. Relative to acquired immunity (B and T cells), innate immunity (neutrophils, NK cells, macrophages, ect) predominates. This state is very severe but is reversible via nutritional therapy. It is critical to understand that signs of full blown PEM do not need to be present to suffer adverse effects to immune function and growth. Subtle protein deficiency can also significantly impact these processes.

 

Examples of high protein foods and snacks for dancers on the go 

            Now that you understand the critical importance of protein and how much you need, here are some great food and snack ideas you can pick from. 

 

Protein rich meals and snacks:

  • Protein bars

    • Ensure that they are made with whole foods and not full of sugar or other artificial or processed ingredients

    • My tip: see if you know what every ingredient on the label is and if you can pronounce each one! That will help you ensure you are eating real whole foods. 

    • Making your own protein bars is also a great idea! That way you can fill them with all your favorite nuts, seeds and protein sources. 

  • Fish or chicken 

    • Clean sources of meat such as fish or chicken are great ways to ensure complete sources of protein. 

    • My tip: make a meal that is 50% clean animal-based protein and 50% green vegetables. My favorite is Mediterranean spiced salmon and garlic roasted broccoli. 

  • Eggs 

    • As mentioned before, egg whites are an excellent source of high quality protein. 

    • Eggs can be made into many different delicious meals and snacks such as omelets, sandwiches, salads, etc. 

  • Mixed nuts or nut butter 

    • Nuts are a great source of protein, as well as providing healthy fats and fiber. 

    • Pure nut butters such as almond or peanut butter are a great source of protein and healthy fats that can be added to smoothies or oatmeal, or even eaten just with an apple or piece of whole-grain toast. Make sure your nut butter doesn’t have any added sugar or extra ingredients!

    • Mixed nuts or trail mix are a great snack for on the go. You can mix and match your favorite nuts, seeds, dried fruit and dark chocolate. 

    • My tip: make a bowl of oatmeal with berries, almond butter, cinnamon, chia seeds and flax seeds!

  • Hummus and vegetables 

    • Hummus is made from chickpeas and tahini, making it a great plant-based protein filled dip. 

    • My tip: dip your carrots, peppers, and cucumbers in hummus to get your serving of vegetables and protein. 

 

Protein supplements 

            Sometimes life is very busy and you need quick ways to get your protein in! You might have dance practice every night or a competition weekend that takes over any downtime you thought you had. This is when supplemental sources of protein can be helpful. Supplements are intended to be used exactly as the name suggests, supplemental to real food. They can be a great support when you are unable to get adequate protein from your diet, but remember that whole food sources are always best for a variety of reasons. 

 

Some supplemental protein sources:

  • Protein powders

    • Plant-based and whey protein powders are both great options for adding to smoothies or oatmeal to increase protein consumption. 

    • Plant based protein powders that are made from a variety of plant sources are best to ensure all essential amino acids are present. 

    • For all types of protein powder always check ingredient labels for added sugars or artificial ingredients. Clean, limited ingredient protein powders are always best!

  • Protein supplements 

    • Amino acid supplements, such Master AminoAcid Pattern (MAP), are comprised of the appropriate amounts of essential amino acids for regular nutrition.

  • Bone broth 

    • Chicken or beef bone broth are a great source of complete essential amino acids, as well as providing minerals and collagen. 

    • One cup of bone broth has about 10g of protein coming from 20 different essential & non-essential amino acids.

 

​​*This is not medical advice and is only intended for educational purposes only. Please always consult your medical doctor, naturopathic doctor, chiropractor, or preferred health care practitioner prior to beginning any treatment*

 

References

Brody T. Nutritional Biochemistry. 2nd ed. Academic Press; 1999.

Bendich A and Deckelbaum RJ. Preventive Nutrition: The comprehensive guide for health 

professionals. Humana Press; 2005.

Groff JL et al. Advanced Nutrition and Human Metabolism 2nd ed. West Publishing 

Company; 1995. NATUROPATHIC CLINICAL NUTRITION

Gaby AR. Nutritional Medicine: a textbook. 2010

Shils ME et al. Modern Nutrition in Health and Disease. 10th ed. Lippincott Williams and 

Wilkins; 2005.

Tarnopolsky, M. 2004. Protein requirements for endurance ath-letes. Nutrition, 20: 662–668. 

doi:10.1016/j.nut.2004.04.008.PMID:15212749

Werbach MR. Textbook of Nutritional Medicine. Third Line Press, Inc.; 1999.

 

Stephen Gray
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