The Bus Box, possibly the most important square foot of personal space you will have this summer, must be packed with purpose and care. This box will contain the high-value snacks that become part of your pre-show rituals. Like professional athletes, what you put in your body before your performance will play a role in determining your execution on the field. This list gives you 9 of our favorite choices to keep under your seat. Bon appétit!
1. Trail Mix
Trail mix gives you the combination of carbohydrates, proteins, and fats to have immediate energy for rehearsal or performance while also having the caloric density to sustain you until the last rep. It’s also the most cost-effective at less than a dollar per package.
2. Nut Butter
Take your pick – natural peanut butter or almond butter? Here we have the first of the nut-based snacks. When shopping you want the natural versions, with less added sugar. They take a little extra stirring, but it is worth it in the end! You can eat this straight with a spoon or use a vehicle, like a whole wheat pretzel.
3. Beef Jerky
Beef Jerky is probably the most filling snack on this list due to its high protein content. You could argue that it may be more beneficial to eat after rehearsal to aid muscle recovery, but heck, who doesn’t want an excuse to eat more jerky? (To all the vegans and vegetarians out there, stick with me).
4. Kind Bars
These are my favorite bars due to their great taste, natural ingredients, and portability. I stick a box of Kind Bars in my backpack for competition weekends when I need a quick snack on the go. They also have several excellent flavors that have more protein and fats than sugar to help sustain your energy levels throughout rehearsal. Plus, now that you’re no longer hangry you can be much more kind (see what I did there).
5. Dried fruit
Have a sweet tooth? Then this is for you. While whole fruits are ideal, they would spoil quickly in the unpredictable environment of the bus box. So dried fruit is the next best thing! When buying these you want to avoid anything sugar coated or with other added sugars. Natural is key.
6. Clif Nut Butter Bars
This is one of the latest iterations of the ever so popular Clif Bars. The nut butter bars have the same feel as an original Clif bar, but with far less sugar. I am a big fan of nut-based snacks due to the high level of healthy fats and protein, which is why they show up often on this list, and these bars are no exception. With a selection of different flavors, there is something for everyone.
7. Whole Wheat PB/Cheese Crackers
Finally, a carb-based snack. Cracker 6 packs are a pretty popular choice for kids and those on a budget. Carbs, healthy fats, and protein highlight this snack. It also provides a satisfying, crunchy mouth feel, similar to that of potato chips!
Choices galore! With nuts there are so many styles and types to choose from. Peanuts (technically a legume, I know), walnuts, cashews, and almonds just to name a few. This is also a snack that it’s alright to choose flavored varieties. Like other options on the list, nuts have a good amount of healthy fats and protein. They are used to keep you feeling full without needing to eat a ton of them.
9. Sunflower Seeds
This one is a little less about nutrition and more about cravings. Throughout the summer you will find yourself wanting all sorts of chips and goodies from home. Flavored sunflower seeds are a great way to satisfy this itch without compromising on nutrition or space in your box. Just make sure you have somewhere to put the shells or you’ll find yourself with a grumpy seat partner!
About The Author:
Katie Jones is a former DCI Finalist with the Spirit of Atlanta Drum and Bugle Corps and a WGI Finalist with Music City Mystique. She is a certified Athletic Trainer and has a passion for helping the marching arts. Katie is an avid runner is in the process of running marathons in all 50 states! Keep up with her health tips by following Marching Health on Snapchat.Tags: back, back pain, band camp, band directors, band practice, Bootcamp, Burnout, bus box, bus rides, college marching band, color guard, colorguard, conditioning, dance, DCI, diet, Drum corps, drum corps international, drumline, dynamic warm-up, eat this, energy, exercises, Fitness, Food, fun, hamstring strain, health, healthy food, high school marching band, hips, hornline, how to build a bus box 101, How to Get in Shape, injury, jazz run, knee pain, leadership, marching band, marching band injury, marching health, mentor, mistakes, music, musician, musicians, neck, nutrition, percussion, posture, push-ups, recover, rehearsal, shin splints, shoes, shoulder, snacks, soccer injury, teachers, tour, warm-up, weight, weight loss, WGI, winter guard international, workout