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Energy Availability and Fueling
Also called: carbohydrate and protein timing, energy availability, feed the machine, fueling, red-s
Definition
Eating enough to keep energy availability at or above about 30 kcal per kg of fat-free mass per day so hormones, bones, muscle, and coordination are supported and injury risk drops, since dancers often eat 20-30% under their needs. Practically it means carbohydrate-dense meals within 2 hours before and 1 hour after intensive training and 20-30 g of protein spread across 4-5 daily meals.