Prepping Like a Pro: Fueling Your On-the-Go Dance Hustle (Vegetarian & Vegan Edition!)
Juggling rehearsals, classes, and a social life? You, dancer extraordinaire, are a busy bee! But amidst the whirlwind, don't let your nutrition get lost in the shuffle. Here's the down-low on prepping meals and snacks that are convenient, portable, and oh-so-delicious, tailored for our vegetarian and vegan friends! (And for help putting it all together, check out our guide to putting together a dance diet that works for you.)
Fueling Your Plant-Powered Performance:
Let's ditch the myth that veggies lack the punch to power your pirouettes. Vegetarian and vegan diets can be bursting with nutrients! Focus on:
Protein Powerhouses: Beans, lentils, tofu, tempeh, nuts, and seeds are your muscle-building buddies. Pack a lentil salad with quinoa and veggies, whip up a tofu scramble, or toss some trail mix with nuts and dried fruit for a protein punch on the go.
Carb Champions: Whole grains like brown rice, quinoa, oats, and whole-wheat bread provide sustained energy. Stock up on pre-portioned brown rice bowls, pack an oat bar with nuts and seeds, or whip up some whole-wheat tortillas for veggie wraps.
Fabulous Fats: Avocados, nuts, seeds, and olive oil offer essential fats for brain function and nutrient absorption. Add avocado slices to your salad, sprinkle chia seeds on your oatmeal, or drizzle olive oil on your veggies.
Prepping Pro-Tips:
Batch Cook Your Base: On weekends, cook a big pot of quinoa or brown rice, roast a pan of veggies, or whip up a tofu scramble. Portion them out for quick and easy grab-and-go meals.
Snack Stash Savvy: Pack pre-cut veggies and hummus, hard-boiled eggs, fruit with nut butter, or homemade trail mix for healthy, bite-sized fuel.
Smoothie Shortcuts: Blend frozen fruits and spinach with plant-based milk and protein powder for a portable, nutrient-packed smoothie.
Remember:
Variety is Key: Mix and match different protein, carb, and fat sources to ensure you're getting all the nutrients your body needs. Remember that eating a vegetarian diet doesn’t have to mean eating nothing but cabbage soup all day.
Don't Forget Hydration: Carry a reusable water bottle everywhere and sip throughout the day. Sometimes vegetarians/vegans can forget that there are other “healthy” things they need to do for their bodies. Never forget to drink water, especially as a dancer. (Bonus: check out this The Science of Hydration: How Much Water You Really Need on how much hydration is enough.)
Listen to Your Body: Pay attention to your hunger cues and adjust your portions accordingly. You don’t dance the same way every day, and you shouldn’t eat the same way every day. Don’t starve or force-feed yourself just because a blog or an “expert” said you should.
So, ditch the pre-packaged processed snacks and fuel your dance journey with delicious, nutritious options! You'll be pirouetting and plié-ing your way to success, all while rocking a healthy, plant-powered glow. Now go forth, conquer your dance goals, and remember: you are what you eat, and you deserve the best fuel to shine!
Extras:
You know that feeling of weakness and achy-ness the day after you finish a big show? Check out Eating for Recovery: Nutrition Strategies Post-Performance to learn how to avoid or at least minimize it.
And for those non-dancer readers contemplating joining our ranks, read: Stepping Into Elegance: A Guide to Starting Ballroom Dancing as an Adult for help getting started.
