Diets-Metabolism   [back to the Category]

The ballet dancer and vitamins   [read the french version]

Author :   Dr Paule Nathan

The ballet dancer and vitamins

The correct vitamin intake level amongst dancers has two objectives
- to ensure an adequate intake level owing to the increase in energy metabolism linked to physical exertion
- to maintain our organism in good health because the intense exertion induces the formation of free radicals which, in turn, can cause tissular injuries.
- to fight against the deficiencies which are all too common amongst this population. Such is the role assigned to education and nutritional information.

Vitamin requirements are increased for sportsmen and women, hence, ballet dancers

The whole of the energy metabolism is activated during any kind of physical exercise. The reactions involved must have a correct and harmonious vitamin intake level, if not, blockages can appear in the releasing and using of energy. We can compare vitamins to precision workers producing highly detailed work as a result of which the body uses carbohydrates (glucides), fats (lipids) and protein (protides). Chart no. 2 shows that vitamins are involved at all levels of energy production during exertion.
Each vitamin has a clearly defined role; a role which can only be fulfilled by that particular vitamin. Moreover, there is action synergy which means that in order for the vitamins to be efficient they must be provided in the right amounts at the same time because they act and interrelate together, for instance, with the same energy pathway.
If a single vitamin is missing, the food intake level is unsuitable for the metabolism and the resulting disorders are all the more marked because the imbalance between the various food categories is so great.

What are the main vitamins involved? Intense muscular exertion requires, above all, a vitamin intake of vitamin B complex and vitamin C.
Vitamin B1 is essential for carbohydrates to be transformed into energy. If our diet is balanced, there is a sufficient quantity of vitamin B1 in our organism. But certain deficiencies exist amongst those who consume a lot of refined sugar, too much alcohol and those who follow low calorie diets. This imbalance can usually be compensated for by introducing brewer’s yeast or wheat germ to food preparations.
Other vitamin B complex vitamins: B2, B3, B5, B6 participate in the transformation of fats, carbohydrates and protein into energy. They are provided in sufficient quantity when our diet is balanced and varied.


Vitamins protect cells by fighting against free radical production

- What are free radicals?
They are chemical molecules which have a single electron on their external layer; this makes them unstable and reactive with other stable molecules. A chain reaction builds up. Unstable molecules, in order to become stable, take electrons from stable molecules which in turn become unstable and chain react with other surrounding stable molecules developing into a harmful process within the organism which damages cell membranes, proteins, fats and genetic material. And so, this can cause inflammations of the tendons or the articulations or premature ageing.
The source of free radicals is our organism. Their formation can be activated by intense physical exertion, environment pollutants or atmospheric ozone.

- The formation of free radicals can be harmful for the dancer. Muscles are well equipped for fighting against oxidative stress during intense physical exercise, however, their anti-oxidant capacities can be overcome. Muscles will, then, suffer cell injuries and even necrosis. Free radical action can change protein, fatty and carbohydrate structures. As secondary effects, the free radicals can induce inflammations, a deficiency in immunity and premature ageing.

- Anti-oxidants neutralize free radicals without becoming unstable themselves.
It is predominantly vitamins E, C, A and provitamin A that play this anti-oxidant role, protectors of cellular material and membranes. They neutralize the unstable free radicals. Their anti-oxidant action gives improved resistance to fatigue and, therefore, improved endurance. An anti-oxidant rich diet can maintain the anti-oxidant system at an optimum level. Consequently, we advise you to eat fruit and vegetables every day adding oil to provide vitamin E (wheat germ oil, sunflower oil, olive oil slightly less).