WHY IS NUTRITION SO IMPORTANT?
As Dancers we push our bodies to the limit when we train and we must ensure that our bodies are well fueled. Having nutritious snacks which provide energy allows our bodies to work to their full potential. Eating the right foods can even help to prevent injury! Making sure your pre dance snacks include carbs, protein and fats is important as these help to prevent injury and maintain energy levels. Avoiding things like caffeine which can cause inflammation is also important.
OUR FAVOURITE SNACKS!
We have compiled a list of three of our favourite easy pre class snack recipes. These snacks are balanced, full of flavour and will keep you going throughout an afternoon of dance!
SNACK ONE:
HOMEMADE PROTEIN BALLS:
You can make these balls on a Sunday and they will last you for your week of dance. Just store them in the fridge and pop them in your lunch box whenever you need. They are delicious and provide lots of energy and a great balance of Macros (carbs, protein and fats).
INGREDIENTS:
1 CUP ROLLED OATS
3 TABLESPOONS GROUND FLAX SEEDS
½ CUP ANY NUT BUTTER
4 TABLESPOONS OF HONEY
¼ TEASPOON VANILLA EXTRACT
OPTIONAL – ADD A ½ CUP OF CHOC CHIPS
METHOD:
All you need to do is mix all of this together in a bowl, then roll into little protein balls and set in the fridge for about an hour! They are so delicious and will keep you energised for hours!
SNACK TWO:
CUSTOMIZABLE TRAIL MIX:
This one is super easy and customizable but is a great one which you can snack on throughout the afternoon and between classes. All you need to do is buy your favourite nuts, seed and dried fruit, mix it in a container and there you have it! Below I will give you my favourite combo, but remember to do whatever you like.
INGREDIENTS:
1 CUP ALMONDS
1 CUP PEPITAS
1 CUP SUNFLOWER SEEDS
½ CUP DRIED CRANBERRIES
½ CUP YOGURT DROPS
METHOD:
All you need to do is mix everything together in a container, pop the lid on and store in the pantry. So good!
SNACK THREE:
BANANA SMOOTHIE
If you have enough time to make a smoothie before dance class, this one is great! It’s delicious and full of energy. All you need is a blender and it is super easy to make.
INGREDIENTS:
1 FROZEN BANANA
1 HANDFUL FROZEN BERRIES (ANY WORKS)
¼ CUP OATS
A SQUEEZE OF HONEY (HOWEVER MUCH YOU LIKE)
1 CUP OAT MILK (YOU CAN USE ANY MILK YOU LIKE)
1 TEASPOON OF CHIA SEED
METHOD:
Pop all of this into a blender and simple blend into smooth. If you need to you can add more or less liquid depending on how thick you like your smoothies. The antioxidants from the berries will also help to prevent muscular damage!
FINAL TIPS
We wanted to remind you all the importance of water and drinking lots of it throughout the day and an afternoon of dance. Drinking more water helps to regulate your body temperature and lubricate your joints which is so important as a dancer. Lastly after class, have some berries! They are filled with antioxidants which are great for preventing muscle damage and have some awesome repairative properties.