Snacking well is very important for cheerleaders. Their demanding routines require a lot of explosive power, muscle endurance, and coordination. Without proper nutrition, cheerleaders can feel drained of energy, have muscle cramps, get injured more easily, and not perform at their full potential. Eating the right snacks provides cheerleaders with a steady supply of nutrients to meet these physical demands. Here are some great snack ideas for cheerleaders.
Excellent pre-practice snack options include:
Before a big practice or game, cheerleaders need to top up their energy levels by eating a nutritious snack. This “pre-fueling” helps ensure their muscles and brain have enough fuel in the tank. The best pre-activity snacks combine complex carbs for lasting energy, along with a little protein and healthy fat to promote fullness.
- Fresh Fruit – Bananas, apples, oranges and other fruits provide natural sugars for an energy boost, as well as helpful nutrients. The fiber in fruit also aids fullness.
- Whole Grain Crackers or Bread with Nut Butter – Whole grains give cheerleaders complex carbs to energize their muscles. The protein and healthy fats in nut butters like peanut or almond butter provide long-lasting stamina.
- Greek Yogurt with Granola and Berries – Greek yogurt supplies protein to rebuild muscles. The granola offers whole grains, while berries bring natural sweetness and antioxidants.
- Trail Mix – A mix of nuts, seeds, dried fruit and whole grain cereal or pretzels combines protein, carbs, and healthy fats for long-lasting energy. Just watch the portion sizes.
Cheerleaders should eat their pre-activity snack 30-60 minutes before their practice or performance. This allows time for digestion so they don’t feel weighed down. Drinking plenty of water is also key for proper hydration.
Good mid-activity snack choices
While cheering, dancing, tumbling and stunting, cheerleaders burn a lot of energy and lose fluids through sweating. Eating a snack and drinking something during their activity session helps refuel their bodies so they can keep going strong.
- Fresh or Dried Fruit – Fruits like oranges, grapes, raisins or apples provide a refreshing source of natural sugars for an energy boost.
- Energy Bars – Look for bars made with whole food ingredients like oats, fruits, nuts and little added sugar. They give cheerleaders carbs plus some protein.
- Smoothies or Fruit Juices – As long as they’re not loaded with lots of added sugars, smoothies and juices can hydrate while supplying easy-to-digest carbs.
- Pretzels or Whole-Grain Crackers – These salty snacks can replenish some of the sodium lost through sweating. Pair with a protein source like nuts.
It’s best for cheerleaders to take small snack breaks every hour or so during long practices. Small, frequent snacks are easier to digest than large meals.
Tasty and nutritious post-activity snacks
After an intense cheer session, it’s crucial for cheerleaders to refuel and rehydrate right away. Their bodies need the right nutrients to recover and repair muscles, replace depleted energy stores, and grow stronger.
- Greek Yogurt with Granola and Fruit – Greek yogurt rebuilds muscles with protein while granola and fruit provide carbs and nutrients.
- Whole-Grain Sandwiches or Wraps – Fillings like lean meats, nut butters, hummus or cheese offer protein, while whole grains give complex carbs.
- Cheese and Whole-Grain Crackers – This classic snack supplies muscle-rebuilding protein along with fiber and complex carbs.
- Protein Shakes or Bars – Liquid or bar sources of protein combined with carbs can help tired muscles recover quickly after intense exertion.
In addition to eating a snack within 30 minutes after their activity ends, cheerleaders need to hydrate by drinking plenty of fluids like water, milk, or electrolyte-rich sports drinks. This replaces what they sweated out.
Best beverages for hydration
Staying hydrated is extremely important for cheerleaders before, during, and after their practices and performances. Proper hydration allows their bodies to function at their best.
When cheerleaders don’t drink enough fluids, they can become dehydrated. Dehydration causes fatigue, headaches, muscle cramps, dizziness, and performance. It’s crucial for cheerleaders to drink plenty of liquids to replace the fluids they lose through sweating.
- Water – Plain, clean water is always an excellent choice to hydrate. It’s calorie-free and hydrates the body well.
- Sports Drinks – These beverages help replace electrolytes like sodium and potassium that are lost in sweat. However, many sports drinks contain a lot of added sugars.
- Coconut Water – This natural beverage from coconuts provides electrolytes like potassium as well as natural sugars for energy.
Cheerleaders should sip fluids steadily throughout their practices and performances to maintain hydration. They should also drink before they feel thirsty and after activities to rehydrate fully.
Some tips for snack prep
For cheerleaders constantly on-the-go, having healthy snacks ready-to-eat is key. A little preparation can ensure nutritious snacks are always within reach.
- Wash and portion fresh fruits and veggies into containers or baggies
- Make trail mixes by mixing nuts, seeds, whole grain cereals and dried fruit
- Bake batches of products like granola bars, muffins or energy bites
- Pack snacks like sandwiches, yogurt, hummus and nut butters in insulated lunch bags
Reusable plastic containers, small cooler bags, and thermos bottles allow cheerleaders to pack a variety of fresh, dried and prepped snacks that travel well.
Every cheerleader is a little different in their nutritional needs and taste preferences. It may take some experimentation to find the ideal snacks that work best for each individual. Cheerleaders should pay attention to how certain snacks make them feel in terms of energy levels and digestion. With a little planning and smart snacking, cheerleaders can give their bodies the fuel they need to excel at their demanding sport.