Your personal fueling guide — built for your brain and your body.
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🕐 Pre-Dance Meal→
👜 Bag Kit Check→
🚨 Signs You Need Fuel↓ below
🚨 Fuel Up If You Feel...
😵 Dizzy or lightheaded
🧠 Brain fog / forgetting choreography
😤 Sudden mood drop
🦵 Leg cramps or shakiness
😴 Extreme mid-practice fatigue
⏱️ Fueling Windows
🕐 2–3 Hrs Before
Load up with carbs + protein + light fat. Great choices: pasta, rice bowl, PB&J + banana. Drink 16–20 oz water in the 2 hrs before. Avoid heavy fried foods or lots of dairy — they can sit heavy while dancing.
🕑 30 Min Before
Top off quick energy without feeling full. Best options: a banana, 2–3 dates, a rice cake, or a small handful of crackers. Sip 8–10 oz water. Avoid anything new or unfamiliar right before you dance.
🕒 During Dance
Sip 4–8 oz water every 15–20 min. For sessions over 60 min, add electrolytes. Quick fuel if needed: banana, dates, orange slices, or fruit snacks. Signs to refuel NOW: dizziness, brain fog, leg cramps, or mood drop.
🕓 After Dance
Rebuild muscles within 30–60 min. Aim for protein + carbs: chocolate milk, protein shake + banana, turkey roll-ups + pretzels, or PB&J. Rehydrate with 16–24 oz water or electrolytes. Not hungry? A smoothie counts!
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Made with 💜 for a dancer who fuels smartFor personalized guidance, consult a pediatric sports dietitian.
📅 Weekly Fueling Plan
Made with 💜 for a dancer who fuels smartFor personalized guidance, consult a pediatric sports dietitian.
👜 Dance Bag Kit
Pack these every single day so you're never caught off guard. 💜
🎒 Today's Bag Check
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🥜 PROTEIN(pick at least 2)▼
🍊 QUICK ENERGY(pick at least 2)▼
💧 HYDRATION(pack all 3)▼
🧂 SENSORY FAVES(pick 1–2)▼
Made with 💜 for a dancer who fuels smartFor personalized guidance, consult a pediatric sports dietitian.
🍽️ Meal Ideas
Made with 💜 for a dancer who fuels smartFor personalized guidance, consult a pediatric sports dietitian.
⚡ Quick Reference
⏱️ Fueling Windows
🕐 2–3 hrs before: Carbs + protein + light fat. Pasta, rice bowl, PB&J + banana. 16–20 oz water. 🕑 30 min before: Banana, dates, rice cake, crackers. 8–10 oz water. 🕒 During: 4–8 oz water every 15–20 min. Electrolytes for 60+ min sessions. Banana, dates, fruit snacks. 🕓 After dance: Protein + carbs within 30–60 min. Chocolate milk, PB&J, protein shake. 16–24 oz water.
🕐 2–3 Hrs Before
Carbs + protein + light fat. Pasta, rice bowl, PB&J + banana. Drink 16–20 oz water. Avoid heavy or fried foods.
🕑 30 Min Before
Top off quick energy. Banana, 2–3 dates, rice cake, or crackers. Sip 8–10 oz water. Nothing new or unfamiliar.
🕒 During Dance
4–8 oz water every 15–20 min. Electrolytes for 60+ min sessions. Banana, dates, or fruit snacks if energy dips.
🕓 After Dance
Protein + carbs within 30–60 min. Chocolate milk, PB&J, protein shake + banana. Rehydrate 16–24 oz.
🚨 Signs You Need Fuel
😵 Dizzy · 🧠 Brain fog · 😤 Mood drop · 🦵 Cramps / shakiness · 😴 Extreme fatigue
😵 Dizzy or lightheaded
🧠 Brain fog / forgetting choreo
😤 Sudden mood drop
🦵 Cramps or shakiness
😴 Extreme mid-practice fatigue
👜 Bag Essentials
🥜 Protein: String cheese, PB packet, jerky, hard-boiled egg, protein bar 🍊 Energy: Banana, dates, fruit snacks, rice cakes, pretzels 💧 Hydration: 32 oz water bottle, electrolyte packet, coconut water 🧂 Sensory: Goldfish crackers, gummies, popcorn, seaweed snacks
🥜 Protein
String cheese PB packet Jerky Hard-boiled egg Protein bar
🍊 Quick Energy
Banana Dates Fruit snacks Rice cakes Pretzels
💧 Hydration
32 oz water bottle Electrolyte packet Coconut water
🧠 Sensory Faves
Goldfish crackers Gummies Popcorn Seaweed snacks
🧠 Texture Swap
📝 For Caregivers & Coaches
• Dancers need 300–500+ extra calories on training days
• Never pressure a sensory-sensitive dancer — always offer an alternative
• Texture and sensory preferences are real and valid — let her choose
• "Not hungry" may mean overwhelmed, not full — offer something small and easy
• Recovery nutrition within 30–60 minutes is critical for muscle repair
• Watch for: fatigue, mood swings, dizziness, frequent injuries
• Hydration starts the night before, not at the studio
• Chocolate milk = perfect quick-recovery drink ⭐ Every dancer deserves to feel strong, fueled, and confident. 💜
Made with 💜 for a dancer who fuels smartFor personalized guidance, consult a pediatric sports dietitian.