Irish dancers make calories allies for lasting energy and performance

A Dancer's Guide to Energy Rich Snacks: Make Your Calories Your Allies !

by Caitlin Buck, Feis America LLC contributor

To avoid the hand-in-hand cohorts - fatigue and injury - during this busy month of March, maintain a steady stream of energy by eating foods that keep your blood sugar stabilized. Whether you are getting ready for the next parade or dance-out, or that trans-Atlantic crossing to the next major Irish dancing competition, say no to junk food!

Junk foods, gotta love 'em, break down very quickly. A dancer can feel a sugar RUSH, that wears the guise of energy, and then within 15 minutes CRASH and be hungry again. Yes, hungry again! This sugar-induced munchy craving often leads to overeating. The crash leads to fatigue and moodiness (feared by both family and friends) especially for those sugar-sensitive dancers.

Being one such sugar sensitive dancer myself, I have found that eating an energy-packed snack every two hours or so keeps my energy level pretty constant. Smart planned snacking works much better than say, eating six-ish cookies before dance class to get energy because you feel dead tired. Tried it. Doesn’t work.

Small energy packed snacks with less calories and more punch are the way to go. I feel so strongly about this I came up with a rhyme. Get ready: Munching on little snacks throughout the day keeps nasty drops in blood sugar at bay. (Cute right?)

On Lance Armstrong’s terrific website there are many articles that give advice on eating right for dancers. One such article states, “Eating a small amount of food every couple of hours helps you stay satiated, but it also trains your stomach to feel full on LESS food over time. In addition, it helps to keep your blood sugar steady throughout the day so you have a CONSTANT source of energy. Eat a small snack about an hour before class to give yourself an extra kick. Eat another small snack after class to replenish glycogen stores and rush protein to your aching muscles.”

As La Rochefoucauld aptly stated, "To eat is a necessity, but to eat intelligently is an art."

Below are a few recommendations of snacks (most able to be packed in 100-calorie snack bags from the grocery store) to eat on the go:

Fresh fruit to be paired with: yogurt, sharp cheddar cheese slices, or peanut butter:  Pears -Apples -Cantaloupe -Bananas -Berries -Kiwi -Peaches

Trail Mix - make your own, it's easy! -Pistachios -Pumpkins Seeds -Pecans -Raisins -Dried Cherries -Dark Chocolate Chips -Walnuts -Little peanut butter crackers -Almonds -Soy Nuts

Veggies with Hummus -Baby Carrots -Celery -Sliced bell peppers -Squash slices

Just as a dancer must practice their steps, it is a good idea to get into the routine of practicing healthy eating. With a little bit of prep, you can make your calories your allies to get you through the day energy-enriched.

Have fun!

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Health tips for families traveling to All Ireland Irish Dancing Championships

photo courtesy Irish Times

With the World Irish Dancing Championships quickly approaching, thoughts of staying healthy and ready for performance are on the minds of many Irish dancers and their families.  

Airplane travel and the change in altitude should be a concern for athletes heading to competition, especially Irish dancers heading to Belfast for the next major international Irish dancing competition.

High altitudes when flying mean lower air pressure which can lead to extra moisture evaporating from the skin and lungs.  Staying hydrated is a must!  If you have traveled on a plane in the last ten years, you know you cannot bring bottled liquids of more than 3 ounces through security inspection.  Fortunately, you can purchase drinks once you are through security that you can bring on the plane, or save a few dollars by waiting to get the complimentary beverages offered by the airline.

There are two rules of thumb for estimating basic fluid needs.  

Rule #1 – Take your weight in pounds and divide by 2.  This will give you an idea of the number of ounces of water you need.  For example, a 110 pound dancer will need at least 55 ounces of fluid (preferably water) every day.  

Rule #2 – Take your weight in pounds and divide by 2.2.  This will give you your weight in kilograms.  Multiply that by 30.  This will estimate your fluid needs in milliliters.  Then convert to ounces.  An easy way to make the conversion is to use an online conversion calculator.  

For example, a 110 pound dancer will weigh 50 kilograms.  Multiply by 30 to estimate fluid needs at 1500 milliliters.  The conversion to ounces makes that 51 ounces.   Airlines will offer both caffeinated and decaffeinated beverages.  Caffeine can be very dehydrating.  It is best to drink water, juice, decaf soda, or decaf tea/coffee.  When faced with a choice, always choose water!
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Read more:

Safe sports drinks for competitive Irish dancers

Irish dancing: ways to save money!

First-time Regional Irish Dance Champions - PHOTOS

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Healthy snacks are also important for long flights, and travelers cannot be certain that the airline will offer complimentary snacks or appropriate food options.  Keep in mind that an appropriate snack is one that will provide both a carbohydrate and a protein source.  The protein helps to slow down the rapid rise and drop in blood sugar.   

Optimal performance requires a steady blood sugar, not one that rises then drops too quickly. Foods that travel well are trail mixes, nuts and dried fruit or chocolate, flavored mini rice cakes and individual size peanut butter packets.  I am particularly fond of Emerald's “Breakfast on the Go” which contains nuts, dried fruit, yogurt balls, and granola.  It comes in individual serving size packages, making them easy for travel.  Nuts, cheese sticks, rice crackers, raisins and other dried fruits make tasty and easy appropriate snacks. 

Have a great time in Northern Ireland!

Bookmark this page and check back here on Irish Central's Irish dance page for timely updates and news from Belfast - every day this week look for previews of what's ahead at Worlds!