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You're racing from your last rehearsal of the day to your teaching gig across town where you'll spend the next 4.5 hours teaching young, promising dancers. You want to show up your most energized + positive self but you have just enough time to grab a quick bite.
What do you reach for?
As a dancer, the choices you make when it comes to snacking can significantly impact your performance, energy levels, and overall well-being throughout the day. Whether you're in the studio, on stage, teaching, cross-training or resting+recovering, having the right snacks on hand can be the difference between powering through your day or hitting an energy slump.
the science behind snacking for dancers
Before we dive into snack suggestions, let's break down why snacking is so important for dancers.
Why Do We Snack?
Snacking provides a way to maintain energy levels, stabilize blood sugar, keep metabolism active between meals, and so much more. For dancers, who are usually juggling a demanding schedules with long working hours, snacking is more than just a way to curb hunger—it’s a vital strategy to keep the body fueled and ready for action.
According to research published in the Journal of the International Society of Sports Nutrition, maintaining energy balance is crucial for athletes (including dancers) to perform at their best. Energy balance refers to the relationship between the energy consumed through food and the energy expended during physical activity. Consuming snacks throughout the day helps dancers maintain this balance, especially during long hours of training.
Fluctuations in blood sugar levels is normal and are expected to occur. What is most beneficial to avoid is dramatic swings in blood sugar levels - this can cause a whole host of issues (warranting a dedicated blog post 😉). For dancers, consistent and balanced (more on that in a moment) snacking will help to avoid these blood sugar swings and help sustain both energy and focus. If you're prone to feelings of fatigue, decreased coordination, and impaired cognitive function (difficulty picking up class combos or choreography), we probably want to look at your snack plan.
why snack prep matters
Snacking can be about grabbing a granola bar on-the-go. It's also essential to ensure you’re getting an adequate amount + balance of nutrients to fuel your dancing, teaching, and whatever your schedule entails.
If I haven't convinced you yet, here’s why snack prep should be part of your routine:
⌚ Consistency - Preparing snacks in advance ensures you have access to yummy options throughout the day.
⏳ Nutrient Timing - Snack prep allows you to strategically consume nutrients when your body needs them most, such as before or after rehearsals, helping to optimize energy levels and recovery.
🩰 Customization - When you prepare your own snack plan, you can tailor them to your specific needs and preferences, ensuring you’re fueling your body in a way that works best for you.
The concept of nutrient timing, as discussed in the research, the importance of consuming the right nutrients at the right times to enhance athletic performance AND recovery is emphasized.
testing + personalizing your snack plan
It's never too late to test out snack options and find what works best for you. Pay attention to how different foods make you feel—what keeps you energized and what might make you feel sluggish or bloated?
winning snack combinations for dancers
Snacking doesn’t have to be complicated. Here are some quick, simple combinations that provide easily accessible energy:
Carbohydrates + Protein:
Why It Works: Carbohydrates provide quick energy, while protein helps repair and build muscle and slow down digestion, making this combination ideal for pre- and post-rehearsal snacks.
Examples: Apple slices with almond butter, whole-grain crackers with cottage cheese.
Carbohydrates + Fats:
Why It Works: Fat provides sustained energy and help with the absorption of fat-soluble vitamins, while carbohydrates offer ready-to-go fuel.
Examples: Avocado on whole-grain toast, a handful of trail mix with nuts and dried fruit.
Fats, Proteins, + Carbohydrates:
Why It Works: This combination offers a balanced mix of nutrients that provide sustained energy and keep you feeling full longer, preventing between-meal/snack hunger pangs.
Examples: Greek yogurt with berries and a sprinkle of granola, hummus with veggie sticks and whole-grain pita.
stay hydrated
It’s easy to focus on food and forget about hydration, but staying hydrated is just as important as snacking wisely. Water plays a crucial role in maintaining energy levels, aiding digestion, and keeping muscles functioning properly.
Hydration Tip -
Carry a water bottle with you and sip throughout the day. Consider adding a pinch of salt or an electrolyte tablet if you’re sweating heavily during intense rehearsals or performances.
final thoughts
Having a Snack Plan isn’t just about curbing hunger—it’s about fueling your body so you can perform at your best, whether you’re in the studio, on stage, hanging out with friends, or resting on the couch. Take time to experiment with different snack combinations + hydration strategies, and find what works best for you.
By prepping your snacks ahead of time and choosing yummy, nutrient-dense options, you’re setting yourself up for a successful, energized dance day. And remember, what works for one dancer might not work for another—so listen to your body and adjust as needed.
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