How many dancers have big appetites before and especially after they dance? I’m sure very many do! With competition season right around the corner, it is very important for us dancers to stay healthy and have a plan.
Since we are always on the go we never have much time to make meals, so the best thing to do is to prep snacks and meals. While running out the door we always just tend to grab things, so why take a boring granola bar when you can make something fun, healthy, and delicious!
My favorite thing to do in the morning is make a smoothie, but if you don’t have much time the best thing to do is put everything you need in a zip lock bag or even better, a mason jar, and dump it in the blender in the morning for a quick and easy breakfast!
1/2 cup Frozen strawberries
4 ounces of plain yogurt
Small apple (cut and seeded)
1 tablespoon Chia seeds
You can put anything you want into it!
This goes towards your daily 5-7 servings of fruits and vegetables.
Give these ideas from former dancer, Dr. Char’Lee Stoehr a try!
Peanut butter and honey sandwich:
This provides a combination of healthy fat and protein, along with fiber from the whole grain bread for sustained energy.
Homemade trail mix:
Nuts provide protein and healthy fats (almonds, peanuts, cashews, pumpkin seeds, sunflower seeds.) Add simple carbs in the form of dried fruits, granola, pretzels, white chocolate or peanut butter chips.
Sports Bar/Granola Bar:
Bars are a great grab and go option however look out for sugar content. Too much sugar can cause a sugar crash. Some recommend bars are: Kind bars, Lara bars, Luna bars, and RX bars.
A small to medium serving of fruit (ex. apple, banana) provides carbs to power you through a competition day or long practice day.
Yes, beef jerky. Jerky is high in sodium and protein which keeps a highly active dancer from cramping.
Pretzels are high in carbohydrates and sodium which need to be replenished during a hard day of dance.
For a heavier snack tuna provides the body with protein and healthy fats for sustained energy.
The most important resource for a hard working dancer is water. It is recommended to drink half your body weight in ounces of water, even more during a hard day of competition or practice. *Sports drinks can be beneficial however the above-mentioned snacks will give you more sustained energy. Sports drinks are quickly digested and are in and out of the stomach quickly. This is good for a burst of energy or to help with dizziness/cramping but most often sports drinks provide the body with too much sugar.
Good luck and happy dancing!!