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What to Eat Before and After Yoga Practise

Many people have heard the advice to avoid exercising after a big meal or to eat light a few hours before starting an intense workout. But have you ever wondered why there is so much emphasis on meal timing before exercising? In this article, we will explore the reasons behind the recommendations regarding eating before and after yoga practice. We will discuss what to eat, how long to wait after eating, when an empty stomach is recommended, and what foods to avoid before and after yoga practice.

What to Eat Before and After Yoga

Understanding Nutrients and Their Role

Before delving into the details of food intake before and after yoga practice, it is important to understand the science behind the nutrients that food contains. Knowing what you are eating and why certain nutrients are important is crucial for making informed choices about your diet.

The Role of Carbohydrates, Proteins, Fats, and Water

Carbohydrates, proteins, fats, and water are the essential building blocks of food, each playing a specific role in supporting the body during yoga practice. Carbohydrates provide energy and are recommended for long and intense yoga sessions. Proteins are necessary for building, repairing, and maintaining healthy tissues, which is especially important for strength-building and balancing yoga exercises. Fats provide energy, protect organs, produce hormones, and aid in nutrient transportation. Water, which makes up the majority of our bodies, is vital for detoxification, maintaining body temperature, promoting circulation, and transporting nutrients.

Practising Yoga on an Empty Stomach

While ideally, yoga should be practised on an empty stomach to allow for comfortable deep breathing exercises and poses that involve twisting and bending, there are instances when it may be necessary to eat before a yoga session. If you are hungry, tired, or have a tight schedule, it is better to have a light snack before yoga. However, it is crucial to give your body enough time to digest the food before starting your practice. Recommendations include maintaining a gap of 3-4 hours between heavy meals and yoga practice, having a light meal or snack within 1 hour before class, and refraining from eating anything within 30 minutes of starting the class.

Pre-Yoga Meal Ideas

When eating before a yoga class, it is important to choose foods that provide energy and are easy to digest. Some pre-yoga meal ideas include:

Protein-rich options: High-fiber fruits like bananas, apples, or pears, avocado toast, or peanut butter with fruits.

  1. Nuts: Raw and unsalted nuts or protein bars that offer a combination of carbohydrates, protein, and fat.

  2. Smoothies: Simple smoothies with 2-3 ingredients like berries, fruits, milk, or yogurt for easy digestion.

  3. Oats: Light and flavourless oatmeal that is easy to digest and provides a good amount of fibre for sustained energy.

What to Eat Before and After Yoga

Meal Timing Based on Class Start Time

The recommended meal timing can vary depending on when your yoga class is scheduled. Here are some guidelines based on the time between your meal and class start:

  1. If your class is in 3-4 hours or more: You can have your regular meals, including moderate carbohydrate foods like lentils and whole grains, along with low-fibre vegetables, fruit salads, cereals, or light smoothies.

  2. If your class is within 1 hour: Opt for light options such as fruits like bananas, apples, and grapes, nutrition bars with protein, or milk/yogurt.

  3. If your class is in 15 minutes or less: It is recommended to practice yoga on an empty stomach, staying hydrated with moderate water intake.

What to Eat Before and After Yoga

Foods to Avoid Before a Yoga Class

Certain foods should be avoided before a yoga class as they can cause discomfort, heaviness, or digestive issues. Here are some foods to avoid:

  1. Heavy and greasy meals: Foods that are high in fat, such as fried foods, fatty meats, and rich sauces, can take a long time to digest and may leave you feeling sluggish during your practice.

  2. Spicy foods: Spicy foods can cause indigestion, heartburn, or acid reflux, which can be particularly uncomfortable during yoga poses that involve bending or twisting.

  3. Foods high in fiber: While fiber is generally good for digestion, consuming foods high in fiber, such as beans, legumes, broccoli, and whole grains, right before yoga can lead to bloating and gas.

  4. Carbonated drinks: Carbonated beverages like soda or sparkling water can cause gas and bloating, making your yoga practice uncomfortable.

  5. Caffeine and energy drinks: Caffeinated beverages and energy drinks can increase heart rate, stimulate the nervous system, and cause dehydration. These effects may interfere with the calm and focused state desired during yoga.

  6. Sugary snacks and desserts: Foods high in refined sugars can cause a quick spike in blood sugar levels followed by a crash, leading to energy fluctuations and a lack of sustained energy during your yoga session.

Hydration and Post-Yoga Nutrition

Staying hydrated before, during, and after your yoga practice is essential. Dehydration can affect your energy levels, concentration, and overall performance. It is recommended to drink water before your yoga class to ensure adequate hydration. After completing your yoga practice, it's important to replenish your body with nutritious foods. Here are some post-yoga meal ideas:

What to Eat Before and After Yoga
  1. Protein-rich foods: Include lean proteins like grilled chicken, fish, tofu, or legumes in your post-yoga meal. Proteins aid in muscle recovery and repair.

  2. Whole grains: Incorporate whole grains like quinoa, brown rice, or whole wheat bread to provide carbohydrates for replenishing energy stores.

  3. Leafy greens and vegetables: Load up on nutrient-dense vegetables like spinach, kale, broccoli, or bell peppers to replenish vitamins and minerals.

  4. Fruits: Enjoy a variety of fruits such as berries, oranges, or watermelon for hydration and natural sugars.

  5. Healthy fats: Include sources of healthy fats like avocado, nuts, or seeds to support joint health and nutrient absorption.

Listening to Your Body

While these guidelines provide general recommendations, it's essential to listen to your body and understand its unique needs. Everyone's digestion and tolerance to food differ, so it's important to experiment and find what works best for you. Pay attention to how different foods make you feel before and after your yoga practice, and adjust your meal timing and choices accordingly. Meal timing before and after yoga practice plays a significant role in ensuring comfort, energy, and optimal performance. Eating the right foods at the right time can provide the necessary fuel for your practice and aid in muscle recovery. Avoid heavy meals, spicy foods, and foods high in fiber before yoga, and opt for light, easily digestible options. Stay hydrated before and after your session, and choose nutrient-rich foods for post-yoga meals. Remember to listen to your body and make adjustments based on your individual needs and preferences.



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About the Author

Namaste! My name is Pooja Chauhan

I am a Yoga Alliance Certified Yoga Teacher and a practitioner. Diving deep into the realm of my own heritage to create a significant impact in preserving and sharing my culture with the world.

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