Dance and circus performance require a good balance between fuelling carbohydrates and strengthening proteins. Protein is most important after performances or training in order to repair the muscles and to increase or maintain strength. However, protein should also be consumed at every main meal and some snacks throughout the day to support the required level of strength and fitness. You may be wondering – where do fats come in? Eating healthy fats throughout the day is important for providing a secondary energy source, decreasing inflammation and reducing injury, especially when the muscle requires flexibility. Think of unsaturated fat as oil for the joints to provide fluidity and movement – an important part of strength and flexibility. Overall, it’s very important for each performer to know how much and what balance of foods they need in their day so they can be strategic in supporting a high level of performance.
Healthy Recipe: Sarah’s High-Protein Snack
Quinoa Coconut Banana Cookies
Makes 30 – 35 cookies
Adapted by Sarah Maughan from Terry Walters’ Clean Food
4 – 5 ripe bananas (must be frozen without skin and defrosted), mashed
1/2 cup coconut oil, melted
1/2 cup 100% maple syrup
1 tsp vanilla extract
2 cups quinoa flakes
1 1/3 cups brown rice flour
1/2 tsp baking soda
1 tsp cinnamon
1 cup shredded unsweetened coconut pinch of sea salt
1/2 cup semi-sweet dark chocolate chips (dairy-free for vegan) or use raisins if this is a breakfast/snack/workout cookie
1. Preheat the oven to 350 F.
2. In a medium bowl combine bananas, oil, maple syrup, vanilla.
3. In a separate bowl combine quinoa flakes, flour, cinnamon, baking soda, coconut and salt.
4. Slowly add dry ingredients to wet ingredients and stir. Then mix thoroughly with clean hands adding the chocolate chips/raisins.
5. Use a spoon and mould cookies into small balls on a parchment paper-lined baking sheet.
6. Bake 20 – 30 minutes until browned and chewy.