For dancers, The Dance Bag is more than just a carryall; it’s a survival kit, a portable pantry, and a backstage essential all rolled into one. Inside, you’ll often find not just shoes and costumes, but a carefully curated selection of snacks. These aren’t your average nibbles; these are strategically chosen fuel sources designed to power dancers through grueling rehearsals, demanding performances, and long seasons. Just as each dancer is unique, so too is the collection of edibles they stash in their dance bag. Let’s peek inside the dance bags of five professional dancers to uncover their go-to snacks and fueling philosophies.
Jeanette Delgado: Powering Through with Pumpkin Seeds
Jeanette Delgado, a Principal Dancer with Miami City Ballet, knows the importance of smart snacking. For muscle fatigue and post-rehearsal recovery, pumpkin seeds are her top pick. “They make me feel good after rehearsal and are ideal for muscle fatigue,” she explains. And she’s right – pumpkin seeds are nutritional powerhouses, packed with protein and vital nutrients like potassium, magnesium, and zinc, all crucial for preventing cramps and boosting energy.
Alt text: Jeanette Delgado, Principal Dancer with Miami City Ballet, smiling in dance attire, emphasizing expertise in dancer nutrition and snack choices.
When she needs an afternoon lift, Delgado reaches for almonds or walnuts, or sometimes a mix of both. “Nuts really sustain me,” she notes, emphasizing moderation: “A handful is all you need—otherwise, it’s too fattening.” For a sweet treat that’s also performance-friendly, fresh medjool dates are her go-to. “Three dates give me a nice boost directly after class or rehearsal; one before and two after works as well.” Dates offer quick energy from natural sugars, fiber, calcium, and essential minerals like iron, copper, and magnesium – perfect for a dancer’s demanding schedule. Her favorite bar? Vega Whole Food Vibrancy bars, created by vegan triathlete Brendan Brazier. Despite being “expensive,” she values them for their date and raw almond base, aligning with her preference for natural, whole food snacks in her dance bag.
Daniil Simkin: The Measured Approach to Dancer Snacking
Daniil Simkin, a Soloist with American Ballet Theatre, brings a quantified approach to his dance bag snacks. He favors individual packets of Trader Joe’s nuts and dried fruit mix. “I like quantifying things,” Simkin admits. “A small, separately packed bag of nuts, preferably roasted and salted, is ideal for me so I don’t over-eat.” He even snacks during shows, attributing it to nerves.
Alt text: Daniil Simkin, Soloist at American Ballet Theatre, pictured in ballet attire, highlighting his experience with portion-controlled dancer snack strategies.
Fruit is another staple in Simkin’s dance bag, with seasonal choices like pineapple and watermelon in summer, and grapefruits and oranges in winter, supplemented by year-round apples and bananas. While he occasionally opts for granola or Clif bars, Simkin generally avoids protein bars, seeing them as “glorified chocolate bars.” He’d rather indulge in a “real cookie” when craving a sweet treat, believing in moderation over restrictive “healthy” labels. Speaking of cookies, they are his ultimate sweet indulgence. “I don’t think I will ever refrain from eating cookies,” he laughs. For a truly special treat, he heads to Levain Bakery for their “heavenly delicious” cookies when he needs a pick-me-up. Simkin’s snacking philosophy is all about balance: “I know all the benefits of good nutrition, but everything is good in moderation. Just don’t obsess over it.”
Misty Copeland: Nuts and Mindful Snacking for Peak Performance
Misty Copeland, a Principal Dancer with American Ballet Theatre, has learned to listen to her body when it comes to dance bag essentials. Unsalted peanuts are her go-to snack. “I’ve noticed over the years that my body responds best to nuts,” Copeland explains. “I eat them throughout the day if I feel my energy drop, either before and after lunch.”
Alt text: Misty Copeland, Principal Dancer at American Ballet Theatre, photographed in a dance pose, emphasizing her experience and expertise in dancer-specific nutrition.
She sometimes switches to mixes with dried fruit and yogurt-covered raisins for variety. Like Simkin, Copeland steers clear of protein bars. She’s also learned from past snacking mistakes. Previously, she wasn’t snacking frequently enough, leading to overly large, high-fat meals. She also realized vending machine snacks were a no-go: “Anything that comes in a plastic bag from a machine, I have no business eating.” For her sweet treat, Copeland enjoys a cookie or Pinkberry, though the latter isn’t something she keeps in her dance bag. “I make sure that almost every night I have something sweet!” she admits, highlighting the importance of satisfying cravings in a balanced way.
Heather Ogden: Freshness and Foresight in Her Dance Bag
Heather Ogden, a Principal Dancer with The National Ballet of Canada, prioritizes fresh, whole foods in her dance bag. A fresh grapefruit is her signature snack. “I just peel it and eat it. It’s sweet and smells great,” she says, appreciating its natural sweetness and refreshing scent.
Alt text: Heather Ogden, Principal Dancer with The National Ballet of Canada, pictured in ballet attire, showcasing her experience with fresh and wholesome dancer snack choices.
Raw almonds are her alternate snack, providing “good fat we need.” She’s mindful of portion control, limiting herself to “a handful—not more than 12 a day.” For a bar, she prefers maple nut or peanut butter Clif bars, appreciating their “real food” appearance compared to overly processed options. “I sometimes just need a bite, so I can nibble on it throughout the day,” Ogden explains. Organic yogurt with granola serves as her afternoon pick-me-up, and for an instant boost, she relies on Emergen-C for minerals and potassium. Ogden learned from a “former bad habit” of going to the studio unprepared. “Now I have snacks on hand so I don’t need to go for empty calories. I think ahead,” emphasizing the importance of planning and packing a well-stocked dance bag. Her sweet treat of choice is a “killer good chocolate chip cookie,” showing that even the healthiest dancers allow for indulgence.
Craig Hall: Bananas, Bars, and Breath Freshening Peppermint Oil
Craig Hall, a Soloist with New York City Ballet, opts for readily available and energy-boosting snacks. A ripe banana is his go-to. He prefers ripe bananas for their higher sugar content and tastier flavor.
Alt text: Craig Hall, Soloist at New York City Ballet, photographed in dance attire, highlighting his experience with quick energy dancer snack solutions like bananas and energy bars.
Almonds and pumpkin seeds are his convenient alternates, easily carried in Ziploc bags. “They both travel well in Ziploc bags,” Hall notes. “I get a quick little boost, and mentally, it’s good just to nibble on something. It’s comforting.” He favors LUNA bars, particularly the chocolate peanut butter flavor, despite them being “made for women.” “They fill me up without weighing me down. I get a great burst of energy,” he explains. Hall also overcame a “former bad habit” of relying on Twizzlers when he first joined the corps. He realized they were “more harm than good” and didn’t provide sustained energy for partnering. His sweet treat is a milk chocolate bar with almonds for a quick sugar pick-me-up. Uniquely, Hall includes a pre-show ritual: a swig of water with a few drops of peppermint oil. “It’s a great breath freshener, and it clears the sinuses. It’s like drinking a box of Altoids,” adding an unexpected item to his essential dance bag contents.
The Dancer’s Dance Bag: A Reflection of Personal Needs
Ultimately, what dancers pack in their dance bags reveals their individual needs, preferences, and fueling strategies. From nuts and seeds to fruits, bars, and the occasional cookie, these professional dancers demonstrate that a well-stocked dance bag is crucial for sustaining energy, recovering muscles, and supporting peak performance. The key takeaway? A dancer’s dance bag is a personalized toolkit for success, reflecting a mindful approach to nutrition and the demands of their art form.
