The Summer Ballroom Box of 2021 partnered with Corrine Gayl, RD, LDN to share some tips and recipes to keep dancers feeling their best before, during and after a competition. We included a card in the box with a link to an interactive FB group led by Corrine. We are sharing just a few of these tips and recipes here and a link to the join the group for ongoing conversation. Corrine is a registered dietician with a special love for competitive dancers as she was once a professional competitor herself. Her story is and journey is quiet interesting and we are thrilled to have the opportunity to partner with her and equipping and inspiring dancers to feel their best through nutrition on the dance floor.
Importance of Regular, Balanced meals
The habit of skipping meals works against you when you are trying to maximize your energy because it slows your metabolism. Each meal affects your energy level through the day. They type of activity you are doing will determine how much protein, carbs, and fats you need in each meal
Forgetting about carbs- carbs are your body’s first and preferred source of energy. In general, carbs should make up 45-65% of your total daily calories
Poor timing- Meal tming is key. Top off your energy stores with a high carb, lower fiber meal the night before and the morning of a competition. Fuel your body through the day with snacks like Cheerios, bananas, and nuts. Replenish your energy and help your body recover with a balanced meal or snack within a few hours after you are done. You can go higher fiber if you are not competing the next day. Foods like sweet potato, chicken breast, brown rice, and broccoli prepared with olive oil will also provide the antioxidants vitamin A, E, C as well as potassium, protein, carbs and healthy fats.
Spicy Sweet Shrimp with Pineapple Salsa
- 1-1/2 cups uncooked basmati rice
- 3/4 cup canned black beans, rinsed and drained
- 2 teaspoons canola oil
- 1/2 cup finely chopped onion
- 1-1/2 cups unsweetened pineapple juice
- 1 tablespoon Sriracha chili sauce
- 3 cups cubed fresh pineapple
- 1 medium sweet red pepper, diced
- 1 cup chopped fresh cilantro
- 1 small red onion, finely chopped
- 2 tablespoons lime juice
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1-1/2 pounds peeled and deveined shrimp (31-40 per pound)
Cook rice according to package directions. Stir in beans; cover and keep warm.
While rice cooks, heat oil in a large skillet over medium-high heat. Saute onion until tender, 3-4 minutes. Stir in pineapple juice, and chili sauce; bring to a boil. Cook, uncovered, on high until liquid is reduced to 1/2 cup, 10-12 minutes.
For salsa, toss pineapple with red pepper, cilantro, red onion, lime juice, salt and pepper.
Once sauce has reduced, stir in shrimp and return just to a boil. Reduce heat; simmer, uncovered, until shrimp turns pink, 2-3 minutes. Serve with rice mixture and salsa.
Per serving: 356 calories, 3g fat (0 saturated fat), 129mg cholesterol, 312mg sodium, 59g carbohydrate (3g fiber), 22g protein.
Crunchy Cereal Trail Mix
- 1/4 cup Cheerios
- 1 tablespoon pepitas
- 2 teaspoons raisins
- 2 teaspoons semisweet mini chocolate chips
Combine Cheerios, pepitas, raisins and chocolate chips in a small bowl.
Serving Size: Generous 1/3 Cup
Per Serving: 123 calories; protein 2.3g; carbohydrates 21.4g; dietary fiber 2.4g; sugars 11.6g; fat 4.5g; saturated fat 2.2g; vitamin a iu 233.4IU; vitamin c 1.7mg; folate 86.3mcg; calcium 38.3mg; iron 3mg; magnesium 33.8mg; potassium 189mg; sodium 138.6mg; thiamin 0.1mg; added sugar 6g.
Do you have a favorite snack?
Dance is about community and connection. We would love to hear your tips and suggestions for nutrition as you prepare for a competition. Share below or join the FB group above.