Protein Power

As a dancer, you know how important it is to keep your energy up throughout the day, especially so it doesn’t wane during long afternoon rehearsals. But which dance bag snacks are most helpful? A recent study by researchers from the University of MissouriColumbia found that choosing high-protein snacks in the afternoon can have a host of benefits that go beyond the short-term. 

Researchers tracked the effects the snacks had on teenagers’ appetites, moods and food choices later in the day. They found that after eating high-protein afternoon snacks, participants were satisfied for longer, and less likely to reach for unhealthy snacks later on. In fact, they tended to incorporate more protein into their diets over the course of the day. They also showed some improvements in mood and cognitive function. The study used high-protein soy snacks, but the researchers stated that similar high-quality protein sources should have similar positive effects. 


Here are a few easy high-protein options to consider: 


  • 1 cup of edamame
  • 1 serving of cottage cheese or Greek yogurt 
  • 1 handful of almonds
  • 1 hard-boiled egg
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