Back to School & Back to the Studio: Nutrition Strategies for Fall
It’s that time of the year again! Balancing school, studio, and other activities can be daunting, let alone planning meals and snacks that satisfy all family members. Throw homework and traveling into the mix and things can become chaos pretty quickly. The biggest challenge I see athletes of all disciplines face, especially those in high school, is not packing or planning enough food to support their performance goals and health.
Ballet academy schedules and performance season can become very intense and place high demand on the body. Sufficient nutrition can help the body handle those demands, especially when dancers are still growing and developing. Not only does it support physical activity, but also improves concentration, energy levels, mood, and decreases injury risk. There is no single perfect nutrition plan or ideal diet for a ballet dancer and every dancer will be unique in what is going to be best suited for them. The priority is to provide the body with consistent fuel for growth, learning, and dancing. Below we will discuss strategies to support these goals on a busy schedule.
Build a flexible pattern that allows you to ‘check the boxes’. Following a structure of 3 meals per day + 2-3 snacks can be an easy way to plan each day. Schedules may vary day to day, but ensuring these meals and snacks are consumed each day helps lay the foundation for consistent nutrition. Keeping consistent nutrient and energy intake is crucial for performing our best in the classroom and the studio, especially once performance season starts and you’re managing studio classes in addition to rehearsals.
Sample Scheduling Framework:
Come up with 2-3 go-to breakfast options. Having this already thought out or planned ahead can reduce the decision making in the morning and ultimately the stress of getting out the door. It will also increase the likelihood that you will get a full balanced meal each morning - something that can be a challenge for many of us. Building a breakfast should include carbohydrates + protein + fruit or vegetables. Size of breakfast will vary per dancer as everyone has individual nutrition needs.
Examples:
Overnight oats made with milk, fruit, and nuts and/or seeds
Toast with eggs, fruit, and glass of milk or dairy free alternative
Greek yogurt with granola and fruit
Breakfast burrito with eggs, beans, cheese, salsa
Smoothies - frozen fruit, yogurt or milk, nut/seed butter, whatever else you’d like to add to it!
Snacking strategically. Planning snack options in advance also helps reduce the decision making when going to the grocery store and saves time when packing a full day’s worth in your lunch box or cooler. Pair carbohydrate and protein items together for a complete snack. This helps keep you satisfied while providing energy at the same time. For snacks that are right before class or rehearsal, place a higher emphasis on the carbohydrate portion. For example if your snack is crackers and cheese, add more crackers than you normally would or incorporate a piece of fruit with the crackers and cheese.
Hydration is important year round. Maintaining hydration is top of mind in the summer, but is still important the rest of the year for dancers. Dancers lose sweat during class just like any other sport, especially during rehearsals and performances where days are long, stage lights are hot, and extended breaks are in short supply. Keeping a water bottle handy and filling it up multiple times throughout the day is a great habit to get into.