russian ballerina’s diets + tips; a thread

this is all information that i gathered from the internet. all of it is accessible information. i am not forcing this diet upon anyone, i am just spreading information

also they are basically forced to live like this because of the tough and high expectations of ballerinas to appear thin.

breakfast: large glass of water + vitamins
- some only have coffee and green tea
- greek yogurt with berries and homemade granola + almond milk matcha latte
- smoothie with greens, strawberries, blueberries, half a banana, scoop of protein powder, a cup of almond milk

lunch
they usually don’t have a heavy lunch since they rehearse afterwards
- usually lean protein (tuna, chicken, string cheese) with some kind of vegetable
- quinoa, veggie and tofu stir fry
- mozzarella and tomato salad
- mushroom omelet with kale, parsley, tomato

dinner
- they usually don’t eat after 8
- serving of fish, pork, beef with with a similar serving of green vegetables and a sweet potato or quinoa
- always some type of protein and vegetable
- salad with veggies and two fried eggs
- big salad with salmon and plantain chips

snacks
- kiwi
- trail mix
- raw nuts
- yogurt with cinnamon and stevia
- kind bar
- carrots, cucumbers, peppers
- small smoothie: banana, cacao, peanut powder, almond milk, cinnamon, protein powder
- oat crackers with bananas

- the most common food eaten by the ballerinas are fresh veggies and fruits, lean meat, oatmeal/ porridge, yogurt, healthy nuts

some more examples

- at their worst, some ballerinas have mentioned that they ate only one apple and 450g of porridge a day
cals: 350

- many ballerinas don’t eat breakfast or have it later on in the day
- they avoid crisps, chips, cakes, fried food, and frizzy drinks
- no processed sugars or flours
- intermittent fasting
- diets are mostly plant based

fasting
- most ballerinas have had to fast at some point
- they usually fast before shows
- they fast for almost a week before that show while still practicing everyday
- they drink LOTS of water
- they don’t recommend

exercise
usually they do some exercises before breakfast and then spend most of their day at ballet rehearsal
- they exercise 6 days a week
- three hours of ballet rehearsal
- light pilates or yoga
- sit ups and push-ups
- cardio 2 days a week
- hr of PT exercises

+ exercise
- they usually do light yoga after breakfast and before dinner
- yoga and pilates are the two exercises they do more often and daily
- they say that they don’t like to feel ‘heavy’ (weighed down by food) when they are working out and at practice

the russian ballet heights and weights chart

choose my next thread :)