Cheer & dance practice can be downright exhausting, which is why it's important to re-energize with wholesome foods. The following post-practice meals are designed to replenish nutrients and nourish muscles so you can get back on the mat feeling stronger than before!

Post-Practice Power Foods

Red Meat

Aids recovery and is a good source of iron and protein for sparing muscle tissues

Go Bananas

Contains potassium, which helps prevent/reduce muscle cramps

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Berries & Apples

Provides quick, simple carbohydrates to restore glycogen that has been depleted from the muscles, along with healthy, natural sugars

Coconut Water & Gatorade

Contains electrolytes, which replenish and help prevent/reduce muscle cramps

Post-Practice Meal Ideas

If you practice in the morning:

-Oatmeal, Greek yogurt, peanut butter
-Peanut butter banana pancakes (3 egg whites, 1 banana) topped with peanut butter
-Banana pancakes (2 whole eggs, 1 banana)
-Oatmeal pancakes (2 whole eggs, ½ cup uncooked oats)

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If you practice in the afternoon/evening:

-Canned tuna, avocado, and rice cakes
-Grilled chicken sandwich with cheese and/or avocado on whole wheat bread
-Grilled chicken salad with avocado
-Salmon and brown rice
-Steak with sweet potato and vegetables or a salad
-100% ground beef/sirloin burger with whole wheat bread
-Eggs and whole wheat pancakes/waffles

Balanced meals at a restaurant

Stick with a source of protein, fats, and carbohydrates to stay on track with your practice performance goals.

By: Amber Steffen