“Fueling Your Body: Recipes For Dancers On The Go!”

Dance is a physically demanding activity and as such, it is SO important that we are fueling our bodies properly to prepare for class and RE-fueling our bodies properly after class. Gone are the days when having just an iced coffee before class is a cute look, babes! You will perform so much better in class if you have the energy to do the hard work! 

Pre-Class Snacks

30 - 60 minutes before you do a full body workout like dance, you want to fuel your body with complex carbohydrates and clean protein. This will provide your body with the energy it needs to utilize your muscle strength and engage in cardiovascular activity.

If you are going to be dancing in the studio for a long time, say a 2-4 hour rehearsal instead of a 60 minute drop-in class, you will want to include a healthy source of fat in your pre-dance meal and you will want to try to eat it 60 - 120 minutes before class starts. Healthy fats serve as a great fuel for longer and low-intensity activity. 

Here are three great pre-class snack ideas!

• Granola Bar & Banana
  RX bars are a great source of protein, carbs, and healthy fats and are super easy to throw into your dance bag!  

• Peanut Butter Sandwich On A Seedy Bread
  Throw it back to the school lunch days and grab yourself a pb & j! I also love peanut butter and banana! 

• Turkey Pepperoni & Fruit

  I love the turkey pepperoni from Costco! They’re small, easy to pack and eat, and pack high protein into a quick snack. 

Post-Class Snacks

Within 30 - 60 minutes after your dance class, you want to help your muscles to repair and recharge with carbohydrates and protein. You will want to replenish the carbohydrates you used to fuel your workout and a clean protein will help with muscle repair. Here are 3 easy post-class snack ideas! 

• Hustle & GLOW Smoothie

1 cup milk of choice

½ cup blueberries

½ banana

1 handful of spinach

1 tbsp chia seeds

1 scoop vanilla flavoured protein of choice

¼ cup high protein greek yogurt

Mix everything together in a blender with a scoop of ice!

• Greek Yogurt & Fruit
  I am obsessed with Greek yogurt and fruit. In the summer, I love a seasonal variety of berries and peaches and in the Fall and Winter, I go for some chopped apples or I defrost some frozen blueberries and strawberries ahead of time. 
  

• Apple & Almond Butter
  Add a sprinkle of cinnamon and it is *chef’s kiss*! 

Fed Is Best.

These are just a few ideas to get you started on things you can pack before a rehearsal or dance class. When in doubt or when you’re in a rush and didn’t pack something, please remember that fed is best. This means that eating SOMETHING is better than not eating anything because you get stuck in a ‘what should I eat’ cycle. Feeling guilt or shame around what you are eating pre- or post- workout is WORSE for your overall health and wellness than eating something that is “unhealthy” or high fat or whatever other characteristic we’ve been told is “bad.” One of my favourite things in the world is going to Brown's Socialhouse with my fellow dancers after class and I will not be feeling guilty for having a chicken quesadilla and yam fries instead of a perfect balance of carbs and protein to refuel my body. Don’t starve yourself, be nice to your body and mind, and throw some of these snacks into the rotation for the days when you’re able to plan ahead!