Healthy Lunchbox Ideas for a Long Day of Training

Eight hours of rehearsals or training makes for a long day, and knowing what to eat between sessions is a challenge. Vitabiotics nutritionist Melissa Cohen shared what she would pack for a dancer, and her advice works for anyone fitting exercise into a busy schedule. Here are some healthy lunchbox ideas.

Think practical first

When you are exercising for several hours, the practical side of eating matters. Think about what you enjoy, what travels well and how much time you have before and after exercise. Familiar, easy foods are best.

What to pack

• Bananas and berries for quick energy and freshness.
• A chicken wrap for protein and slow-release carbs.
• Quinoa salad with vegetables for fibre and variety.
• Yogurt, nuts or seeds for a top-up snack.
• A water bottle you will actually refill.

Time your meals

Eat a proper meal a couple of hours before a hard session, and keep lighter snacks for just before or after. Everyone responds differently, so notice what leaves you feeling good.

Prepare ahead

Cook grains and chop vegetables the night before, and use a good insulated lunchbox with an ice pack. Pack a few extra snacks in case the day runs over.

Listen to your body

Hunger, tiredness and focus tell you a lot. If you have specific needs or health conditions, speak to a registered dietitian or your GP.

With a little planning, you can stay fuelled and enjoy the day.

Looking for more? Read our guides to protein and food trends, an autumn wellbeing reset, or head back to the Brew and Browse home page.