Whole-food snack combos are an essential part of a dancer’s meal plan. But with little time to build a balanced snack during performance season, convenience is crucial. A granola bar can be a quick and portable option to help fuel long rehearsals, auditions, or training days. If purchased ahead, they’re also readily available when hunger strikes unexpectedly.
When picking a nourishing bar, it’s important to consider the nutritional content and how it fits into your overall fueling strategy. Some bars pack in a punch of appealing claims— “high protein” and “X grams of fiber” while others boast “zero sugar” and “all natural” ingredients. Regardless, dancers can benefit from a bar to optimize energy and support post-class muscle recovery. This article will dive into what dancers can consider when choosing a snack bar.
How To Choose A Healthy Snack Bar
Step 1: Carbs and Fiber
As a dancer, carbohydrates are your body’s preferred energy source during movement. Granola bars provide a quick source of these carbs, replenishing glycogen and keeping your energy levels up. On the same note is fiber, aiding digestion and helping you feel full. However, too much fiber before or during dance can cause digestive discomfort.
When selecting a bar, look for at least 15–25 grams of carbohydrates and 2-5 grams of fiber—this is a good balance for satiety without discomfort. Bars made with whole grains, like oats, quinoa, or brown rice in addition to nuts and seeds, naturally provide fibrous carbohydrates. Caution with bars that advertise fiber as an added ingredient (like inulin or chicory root), as these can cause stomach discomfort and gas. Click here to learn more about fiber.
Step 2: Know Your Sweetener
Generally, most foods contain sugar. This is normal and necessary— as a derivative of carb-rich foods, sugar fuels your focus and movement. Regarding packaged foods, there’s a difference between the “total” and “added” sugars on a label. The “total” amount of sugar includes both naturally occurring (from fruit and milk) and added sugars (those added during processing).
Added sugars need not be deemed off-limits, but bars containing excess and multiple forms (like glucose syrup, cane sugar, and fructose) can spike energy, resulting in a crash later on. Another consideration is whether your bar contains artificial sugar sweeteners or sugar alcohols like aspartame, sucralose, sorbitol, or acesulfame potassium. These sweeteners are known to cause stomach upset and gas.
When choosing a bar, identify added sugars from sources like dried fruit, cane sugar, brown sugar, coconut sugar, maple syrup, honey, and molasses. A quick tip: aim for the amount of added sugar to be equal to or less than the total amount of fiber. So, if a bar has about 6 grams of fiber, look for it to have about 6 grams or less of added sugar. Take note that many fruit and nut bars (ie. LARA bars) have up to 20 grams of total sugar. This sugar comes from whole “natural” sources (ie. dates) and do not count towards added sugars.
Step 3: Aim for Balance
Whole foods, like nuts and seeds, come packaged with naturally occurring proteins and heart-healthy fats. At least 5–10 grams of protein per bar is recommended for sustained energy and muscle support. Additional protein may be added in supplemental forms (ie. pea and soy).
Consider Timing and Purpose
Your snack needs will vary depending on the timing of when you’re eating it and what purpose it serves. For instance:
- Pre-class fuel: Look for a bar higher in carbs, with moderate protein and fat, to give you a quick burst of energy without feeling weighed down
- Post-class recovery: A bar with more protein and fat will help repair muscles and replenish your body’s stores.
- Mid-day snack: If you’re grabbing a bar as a bridge between meals, aim for a balanced option with carbs, protein, and fats.
When looking at labels, ingredients are listed in order of weight. This means the first ingredients listed are the most abundant in the food. Aim for options listing whole foods, but no need to obsess. Your primary goal is to nourish your body with an accessible option.
The Healthy Dancer® Snack Bar Favorites:
While nutrition is key, you should also pick a bar that tastes good and is something you enjoy eating. Experiment with different flavors and textures (chewy vs. crunchy) to find one that satisfies both your taste buds and performance needs. A few personal favorites?
- KIND bars are rich in nuts, grains, and fruits helping to make them a filling choice.
- Lära bars are made from dates and are particularly high in carbohydrates— delivering a tasty energy boost!
- Perfect Bar are nut-butter-based, making them incredibly nutrient-dense and filling.
- RX BAR packs a protein punch with the simplest of ingredients.
- GoMacro Bars are organic, vegan-friendly, and made with whole grains, nuts, and plant-based protein.
