Have you ever thought how important it is to stay energized and crush it on competition days? Snack tips for Dancers and Dance Moms to stay energized, hydrated and focused.
Let’s face it, competition day is exciting however these days can be very long and exhausting. Between early mornings, costume changes, rehearsals, and the adrenaline of performing, you need to prevent burning out. Having the right snacks and staying hydrated are your secret weapons for keeping the energy high, your stress low and staying focused.
Here are some great tips to keep you properly fueled and ready to go throughout competitions.
Smart snacks = strong performances!
You’re a high-performance dancing machine and you need the proper fuel! The best snacks are quick, easy, and packed with the fuel you need to keep you going all day.
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- Fruits are at the top of the list: Grab a banana, apple slices, or some grapes. They’re natural energy boosters and easy to eat between routines. A great plus is that they will stay fresh all day and they won’t mess up your makeup!
- Granola Bars: These are perfect for when you’re in a rush and running in between dressing rooms. Granola bars with nuts or oats will give you long lasting energy.
- Trail Mix: A mix of nuts, seeds, berries and a little chocolate is perfect when hunger strikes. Avoid trail mixes with artificial ingredients and sugar to avoid a sugar crash later in the day.
- Cheese: Cheeses come in convenient packages that are portable and easy to pack and is loaded with protein to keep you satisfied.
- Mini Sandwiches or Wraps: A small turkey or veggie wrap is a great option! These are great if you need something more filling during your downtime.
A hydrated dancer is a happy dancer!
You can’t dance your heart out and focus if you’re dehydrated. Staying hydrated keeps your energy up and your muscles ready to go.
Hydration Tips:
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- Water is a great option: It’s simple, refreshing and convenient to pack and always gets the job done whether it’s in a reusable water bottle or prepackaged.
- Coconut Water: This all-natural drink is packed with electrolytes which are essential to good hydration and it tastes great too!
- Sports Drinks: Low in sugar and great for replenishing electrolytes, especially if you’ve been sweating it out on stage.
Hydration Don’ts
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- Say “no” to sugary sodas and energy drinks. Sure, they’ll give you an immediate boost, but they can cause you to crash right before a performance.
- Avoid caffeine because it’s dehydrating and it can also affect your performance.
Tips for Dance Moms:
You’re the real star behind the scenes so let’s make sure you stay energized and focused too!
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- Pack Like a Pro: Pre-pack snacks and drinks the night before so you’re not scrambling the morning before a show.
- Invest in a good cooler: Keep perishable snacks fresh in an insulated bag. And, as you know, frozen water bottles and juice boxes double as an ice pack.
- Stay Fueled Yourself: Don’t forget to pack snacks for yourself. Granola bars, fruit, or even some trail mix can keep you going strong.
Pro Tips for Snack Time Success
- Mess-Free is Key: You don’t want messy fingers near those clean costumes, so think of snacks like pre-sliced fruit or individually wrapped snacks.
- Label EVERYTHING: Snack bags, water bottles, and even coolers. The chaos of competition day is no joke, and no one needs confusion or lost snacks.
- Share: Why not be the hero and share with other dancers! Dance moms and dancers stick together and help each other. You might forget something someday.
Don’t Forget the Big Meals
Snacks are lifesavers, but don’t skip out on meals!
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- Breakfast Is a Must: Start the day with something balanced, like eggs, whole-grain toast, and fruit.
- Post-Performance Treat: After the last routine, refuel with a mix of protein and carbs to help your body recover with something like a turkey sandwich or a smoothie.
Final Thoughts
Dance competition days are long, but they don’t have to be draining! With the right snacks, plenty of water, and a little planning, you’ll be ready to dance all day and enjoy every moment.
Most of all have fun! Yes, you are there to compete but you’re also there to be with friends, have fun and create wonderful memories!