The Effects of Low Carbohydrate Intake on Performer Health
One of the things I am most passionate about is advocating for more education around the fuelling requirements of performers. This is especially important in the age of social media, where fad diets are now so easily accessible.
The problem with many of these diets is that they are created around the needs of the general population, and do not take into account the unsociable hours, intense working conditions, and the tremendous amount of energy required of performers to perform optimally, while being healthy.
It will no doubt be unsurprising to you that low carb diets are all the rage right now. And though they definitely have benefits for the general population, are they ideal for performers who do 8 shows a week?
Understanding Relative Energy Deficiency
Relative Energy Deficiency in Sport, or RED-S for short, was first introduced in 2014 by the International Olympic Committee (IOC). It describes a syndrome that can happen when athletes don't eat enough energy (calories) to support their physical activity and overall health.
It is important to understand that because performers are required to train and work such long hours, and have such enormous demands placed on their bodies, they should be considered artistic athletes.
Our bodies need a certain amount of energy from food to function properly. Athletes/performers need even more energy because they use it up during performing and training. RED-S occurs when a performer doesn't eat enough food to cover the energy they burn while rehearsing/performing. This can lead to a shortage of energy for the body to do its normal functions.
Not getting enough energy can have serious consequences. It can affect bone health, hormones, the immune system, and even how an athlete performs in their sport. It's like trying to drive a car with a low battery–it doesn't work well.
Signs of RED-S can include things like feeling tired all the time, not getting your periods (for females), losing muscle strength, and constant injury and illness.
What Do Carbs Have to Do With It?
Carbohydrates are the body's preferred fuel when it comes to performing. They allow performers to train harder and longer, restore the energy storage in your muscles (glycogen), provide you with fibre to keep your gut bacteria happy and healthy, and help reduce the inflammation that comes from intense training.
The restriction of carbs can speed up the development of RED-S, as restriction and relative energy deficiency often go hand in hand.
Performers often restrict carbohydrates in an attempt to achieve the aesthetic ideals that are unfortunately still common in the industry. It is important for performers to understand that low carb consumption will decrease your performance skills, as well as the power of your performance, increase inflammation, decrease iron levels (making you more fatigued), have a negative effect on your immune health, impair bone health, and affect your sleep.
What Are Some Practical Ways to Keep Up Your Carb Intake?
Make sure to include a mixture of complex carbs (including fibre from whole grains and vegetables), and simple carbs (like fruit) when you have a long break
Make sure to have simple carbs with a little protein 1–2 hours before a rehearsal/performance to top up your energy stores (eg. fruit with yoghurt, a banana with nut butter, crackers with cottage cheese)
Make sure to include a mixture of complex and simple carbs after you get home from a performance or rehearsal to replenish your energy stores and set you up for the next day
Have some simple carbs with a little protein at every break
When you feel your energy levels drop and you don't have much time, something as simple as a few pieces of dried fruit can restore your energy quickly
Reflect On Your Mindset Around Carbohydrates
I am well aware that all the knowledge in the world won't make a difference if you have a belief system that is telling you that carbs are bad, or that they will have a negative impact on your ability to get work in this industry.
Here are some questions for you to reflect on if you find yourself struggling to incorporate carbs in your diet:
What impact do I believe carbs will have on my body?
How do I feel carbs will affect my ability to book my dream roles?
What are my beliefs around the "ideal" performer body?
Who defined this "ideal" for me? (teachers, social media, society, etc)
How do I define what is an "ideal" body for myself?
The Bottom Line
Low carbohydrate diets are extremely popular among general population at the moment, but it is always important to understand the implications of any diet within the context of the heavy demands of a performing career. For performers, ensuring you eat enough carbs is not only essential for your performance, but for your overall health.
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