20+ Nourishing Smoothie Recipes for Dancers

For dancers, the benefits of smoothies are vast. Oftentimes, the realities of a dancer’s schedule make it nearly impossible to sit down for a full meal or snack— smoothies offer a convenient way to combat this. As a vehicle for getting in a variety of nutrients, including vitamins, minerals, and antioxidants, homemade or store-bought smoothies can be a plus in a dancer’s meal plan.

5 Benefits of Smoothies for Dancers

#1: They’ll keep you hydrated

As an addition to most meals and snacks, many popular smoothie ingredients, like fruits and vegetables, have a high water content and subsequently, aid in a dancer’s hydration efforts. In addition to this is the possibility of adding electrolyte-rich ingredients like coconut water, bananas, spinach, and even a pinch of salt on extra hot and humid days.

#2: They’ll energize you and help with digestion

Smoothies can contain a mixture of carbohydrate-rich ingredients, including fruits and grains, which provide a rapid energy boost. Also, blending ingredients can make them easier to digest. The blending process breaks down these high-fiber foods into smaller, more manageable particles. The result is a smoother, more liquid-like consistency that requires less effort to both get in and digest— reducing the likelihood of discomfort or indigestion, especially for dancers who need to eat and perform shortly afterward. Last is the benefits of probiotics from ingredients like yogurt. This makes smoothies not only easier to digest but also gentler on your tummy.

#3: They’re portable

This one’s self-explanatory: smoothies can be taken on the go. This is extra helpful for dancers who are navigating busy schedules and time away from home. Smoothies allow dancers to optimize their post-performance recovery window (the time after dancing when your body is ready for a nutritional replenishment) even when a commute home makes eating a challenge.

#4: They’re easy to balance

Unlike juices, smoothies often contain ingredients rich in protein. Yogurt, nut butter, or protein powder— all support muscle maintenance and repair. In addition to this is the ease of adding ingredients rich in anti-inflammatory fats like avocados, seeds, and nut butter.

#5: They’re customizable

As a dietitian, one of my favorite aspects about smoothies is the opportunity for customization. Smoothies allow dancers to build a combination of ingredients that suits their taste preferences and dietary needs (ie. allergies or intolerances).

In addition to these great benefits, smoothies offer an easy and tasty way to increase your daily intake of some key foods that might not otherwise find a place in your day. Fruits and veggies, along with a handful of accessible pantry staples (I’ve listed a bunch below) can increase the nutrient density of your smoothie. My suggestion? Pick 2-3 to add to any of the recipes I’ve provided in this article. Most of these add-ins are neutral in flavor, giving you a nutritional punch without sacrificing taste.

10+ healthy additions for any smoothie

1. Yogurt is high in protein and provides a creamy texture.
2. Almonds are a good source of vitamin E and protein.
3. Chia seeds are rich in omega-3 fatty acids and fiber.
4. Oats are packed with complex carbohydrates and soluble fiber.
5. Peanut butter provides protein and fats.
6. Avocado offers a creamy consistency.
7. Flax provides fiber and a nutty texture.
8. Hemp seeds boost the protein content of your smoothie.
9. Protein powder is a great addition for dancers who struggle with getting high-protein foods into meals.
10. Shredded coconut or chocolate adds a fun and unique flavor profile, along with a boost in readily available energy.
11. Honey and maple syrup are easy sweeteners that can reduce the tartness of your recipe.

20+ Smoothie Recipes for Dancers

And now for the fun part! Enjoy these flavor combinations as simply a guide. Specific amounts and measurements are intentionally omitted for reasons of dancer individuality— similar to our bodies, our nutritional needs are unique. Amounts should be tailored to support you physically and metabolically. For more specific guidance, working with a dietitian like myself is encouraged.

#1: Straight Up Green

• Spinach
• Banana
• Yogurt
• Honey
• Milk or dairy-free milk alternative

#2: Tropical Delight

• Mango
• Pineapple
• Coconut water
• Chia seeds
• Milk or dairy-free milk alternative

#3: Berry Blast

• Mixed berries (strawberries, blueberries, raspberries)
• Spinach
• Greek yogurt
• Milk or dairy-free milk alternative

#4: Peanut Butter Banana

• Banana
• Peanut butter
• Oats
• Yogurt or dairy-free milk alternative
• Milk or dairy-free milk alternative

#5: Chocolate Velvet

• Chocolate protein powder
• Banana
• Milk or dairy-free milk alternative
• Almond butter

#6: Mango Tang

• Mango
• Orange juice
• Yogurt or dairy-free milk alternative
• Turmeric

#7: Pineapple Paradise

• Pineapple
• Coconut milk
• Yogurt or dairy-free milk alternative
• Chia seeds

#8: Banana Almond Bliss

• Banana
• Almonds
• Yogurt or dairy-free milk alternative
• Honey
• Milk or dairy-free milk alternative

#9: Kiwi Kick

• Kiwi
• Spinach
• Yogurt or dairy-free milk alternative
• Coconut water

#10: Cherry Vanilla Refresher

• Frozen cherries
• Vanilla protein powder
• Milk or dairy-free milk alternative
• Almond butter

#11: Strawberry Banana Oatmeal

• Strawberries
• Banana
• Oats
• Yogurt or dairy-free milk alternative
• Milk or dairy-free milk alternative

#12: Spinach and Avocado Mix

• Spinach
• Avocado
• Pineapple
• Coconut water

#13: Peachy Punch

• Peaches
• Yogurt or dairy-free milk alternative
• Honey
• Milk or dairy-free milk alternative

#14: Blueberry Bliss

• Blueberries
• Spinach
• Yogurt or dairy-free milk alternative
• Milk or dairy-free milk alternative

#15: Carrot Cake

• Carrots
• Banana
• Cinnamon
• Yogurt or dairy-free milk alternative
• Milk or dairy-free milk alternative

#16: Cucumber Cooler

• Cucumber
• Mint leaves
• Lime juice
• Coconut water
• Milk or dairy-free milk alternative

# 17: Raspberry Lemon Cake

• Raspberries
• Lemon juice
• Greek yogurt
• Milk or dairy-free milk alternative

#18: Watermelon Mint

• Watermelon
• Mint leaves
• Coconut water
• Milk or dairy-free milk alternative
• Vanilla protein powder

#19: Ginger Banana Spice

• Ginger
• Banana
• Yogurt or dairy-free milk alternative
• Honey
• Milk or dairy-free milk alternative

#20: Coconut Berry

• Mixed berries
• Coconut milk
• Yogurt or dairy-free milk alternative
• Shredded coconut