As a dietitian for dancers, I often suggest that dancers rely on a handful of nourishing snacks to support consistent eating patterns. As previously discussed, these snacks should check a few distinct boxes— being balanced, energizing, convenient, and portable. Granola bars are one such snack, offering a quick source of energy due to their carbohydrate composition, which is extra beneficial for dancers who need bursts of energy during rehearsals or performances.
Granola bars as a snack for dancers
Granola bars are convenient and easy to carry, making them a practical option for dancers on the go. From a nutrition perspective, granola bars often contain a variety of nutrient-dense ingredients like nuts, seeds, and dried fruits, offering a range of nutrients like protein and fat, along with a spectrum of vitamins and minerals. Granola bars can also help to boost a dancer’s fiber intake, increasing the staying power of snacks and helping to prevent energy dips during extended rehearsals. Last, granola bars are relatively customizable — easily adjusted to suit a dancer’s dietary preferences and/or food allergies.
With countless options available for purchase, granola bars can be incorporated as part of a variety of snacks within a dancer’s well-rounded meal plan. To mix things up, this blog post will offer my favorite D.I.Y recipes to build a bar in 20 minutes or less. Each highlights a custom combination of ingredients to support sustained energy and performance.
Baseline instructions for all recipes:
- In a food processor, combine the ingredients until a sticky mixture forms.
- Press the mixture firmly into a square or rectangular dish lined with parchment paper.
- Refrigerate for a few hours or until set.
- Cut into bars or squares, wrapped with parchment paper
- Pack in your dance bag and enjoy!
#1: Power Nut Bars
Ingredients:
- 1 cup rolled oats
- ½ cup almond butter
- ¼ cup honey or maple syrup
- ¼ cup chopped almonds
- ¼ cup chocolate chips (optional)
Highlights: Packed with protein, fiber, and fats for lasting energy and muscle support. As an added benefit, oats are a complex carbohydrate, providing a steady source of energy to help dancers maintain their stamina during long rehearsals or performances.
#2: Berry Blast Bars
Ingredients:
- 1 cup dried mixed berries (e.g., blueberries, cranberries)
- 1 cup pitted dates
- ½ cup unsweetened shredded coconut
- ¼ cup chia seeds
Highlights: Berries are rich in antioxidants like vitamin C and flavonoids, which help combat oxidative stress and reduce inflammation.
#3: Tropical Energy Bites
Ingredients:
- 1 cup dried pineapple chunks
- ½ cup cashews
- ¼ cup shredded coconut
- 1 tablespoon honey or maple syrup
Highlights: Bromelain, an enzyme found in pineapples, is known for its digestive properties and can assist in breaking down proteins, potentially aiding in digestion and reducing digestive discomfort for dancers. Bromelain may offer anti-inflammatory properties that can help reduce muscle soreness and inflammation.
#4: Chocolate Chia Delights
Ingredients:
- ½ cup rolled oats
- ¼ cup chia seeds
- ¼ cup cocoa powder
- ¼ cup peanut butter
- ¼ cup honey or maple syrup
Highlights: Chia seeds are a good source of omega-3 fatty acids, which can help reduce inflammation and support joint health.
#5: Quinoa Crunch Energy Squares
Ingredients:
- 1 cup cooked quinoa
- ½ cup dried apricots, chopped
- ¼ cup pumpkin seeds
- ¼ cup almond butter
- ¼ cup honey or maple syrup
Highlights: The mixture of dried fruit and seeds boosts a dancer’s intake of dietary fiber, promoting digestive health and helping dancers maintain regular bowel movements.
