Dance class is an energy-burning activity that is the exercise equivalent of intense interval training. This means extra calories and nutrition are needed to sustain dancers. If lessons fall close to a mealtime, dancers may not wish to consume a full-sized portion. Here are a few tips for giving them the snack fuel they need to keep going strong.

How Many Snacks Does a Dancer Need?

While this is a personal decision that should be based on hunger levels and current nutrition needs, it’s smart to plan for at least two snacks each day. One can be eaten about an hour before dance classes begin, while the second should be used to provide a post-lesson pick-me-up. If snacks are used as a substitute for a meal, the number eaten in a day may jump to five or more. Always have healthy snacks on hand to satiate your dancer’s hunger. This will help prevent unhealthy habits like binge-eating or food anxiety. If in doubt, err on the side of packing too much snack food rather than too little.

What Makes for a Nutritious Snack?

Food packed for pre-lesson snacks should focus on carbohydrates, with smaller amounts of fat and protein. These are easily digestible and offer slow-release energy throughout the course of the day. Look for items like whole-grain granola, crackers, and any kind of nut butter. Whole fruits such as apples, bananas, and grapes are also great options.

When choosing food to be eaten after dance classes, look for items that are higher in protein but still contain some fat and carbohydrates. This nutrient mix supports recovering muscles and prepares them for the next workout. Examples of this type of snack include yogurt, cheese, hard-boiled eggs, and chocolate milk.  

Flavor and enjoyment are just as important as nutritional content. If your dancer doesn’t enjoy their snack choices, they may resort to overeating once they have access to foods they like. Ask how they feel about their available options and tweak what’s being packed in their dance bag. Any nutritious items that make them feel happy and well-fueled can be added to the regular snack rotation.

If your child or teen enjoys ballet, hip hop, jazz, tap or contemporary Utah Dance Artists offers dance classes to suit their needs. Located in South Jordan, UT, this dance studio has served Salt Lake County since 2001. Their professionally trained teaching staff delights in helping children learn and grow, whether it’s on a more casual performance team or through one of their competitive programs that prepare students for higher education in dance. Call (801) 562-0913 to register for a dance class today, or learn more about their programs online.