Snack Smart: What to Eat and When

You know that feeling: At 2 pm, like clockwork, your energy dips and your hunger spikes. The “midday slump" can be a busy dancer's worst enemy. Luckily, you can avoid it by managing your hunger over the course of the day with strategic snacking. We broke down the best times to satisfy your hunger—and what to eat to keep you dancing.


It's… 11 am

In order to maintain your energy through a busy day of school, class and rehearsal, you should ideally be eating every four hours. If your stomach's grumbling a few hours after breakfast, grab something like cottage cheese, string cheese or yogurt—each is packed with protein that will give you a boost in energy and keep you feeling full until lunch.

It's... 2 pm

If you're heading to dance class, it's important to eat something that will stabilize your energy, but won't cause bloating or cramping. Snacking on something light with healthy carbohydrates—a granola bar or a handful of almonds—an hour before you dance will fight fatigue and keep you full without weighing you down.

It's… 8 pm

You might think it's best to ignore your post-dinner hunger pangs. But if you eat dinner more than four hours before you go to bed, it's okay to have a small snack, like a piece of whole-grain toast with slices of banana. They're both loaded with magnesium, which will help you drift off faster.

Latest Posts


Because you know you've always wondered... (Getty Images)

Sounding Off: Here's What Your Favorite Musicians Think of Dance Routines Set to Their Songs

In the competition world, a small group of musicians has attained almost cultlike status, with choreographers turning to their tracks over and over. We know how we feel about these bangers—there's a reason we can't stop dancing to them—but how do the musicians feel about us? We caught up with three contemporary artists whose music has dominated the competition scene recently, and gauged their reactions to the dances set to their life's work.

Keep Reading SHOW LESS
Including this incredibly powerful piece by Travis Wall for "So You Think You Can Dance" (Adam Rose/FOX)

Here Are the 2020 Emmy Nominations for Outstanding Choreography

Our favorite season? Awards season, of course! Congratulations to the six choreographers who received Emmy nominations for their fabulous television work. This year, the Emmys thought outside the usual "So You Think You Can Dance" and "World of Dance" box, and we're delighted to see some of our fave choreographers getting recognition.

Here are all the works up for Emmys this year:

Keep Reading SHOW LESS
Project 21 dancers (from left) Selena Hamilton, Gracyn French, and Dyllan Blackburn (Photo by Quinn Wharton; hair and makeup throughout by Angela Huff for Mark Edward Inc.)

How Project 21 Is Shaping the Next Generation of Competition-Dance Standouts

"I wish I had a better story about the name," says Molly Long, founder of the Orange County, CA–based dance studio Project 21. In truth, it's a play on the fact that she was born on the twenty-first of August, and 21 is her favorite number. "I was away on a teaching tour, the audition announcement was going live on Instagram the next day, and I desperately needed a name. Project 21 was just the least cheesy of the options I thought of!"

The fact that fans might expect the name to have some profound meaning speaks to the near-mythic status Project 21 has achieved on the competition and convention scene since its founding in 2014. Long's dancers are all wholly individual, yet jell seamlessly as a group, and are consistently snagging top prizes everywhere on the circuit. Each season brings a slew of new accolades, high-caliber faculty, and legions of devoted followers.

The industry has taken notice of the studio's unique ethos. "Molly gets through to her dancers in a special way, and they have this incomparable level of commitment to their craft as a result," says dancer and choreographer Billy Bell, who's worked closely with Long and her dancers. "That's what sets them apart—it's like a little dose of magic."

Keep Reading SHOW LESS

Editors' Picks

contest
Enter the Cover Model Search