How to Fuel Your Body Before and After Yoga

Whether you’re a novice or an experienced yogi, proper pre- and post-yoga nutrition can help you get the most out of your practice. Eating the right combination of carbohydrates, proteins, and healthy fats before and after yoga can provide sustained energy, aid in muscle recovery, and reduce inflammation. Here’s what you need to know about fuelling your body to maximize your performance.

Don’t Eat Immediately Before Yoga

Although it’s OK to have a small snack before yoga, avoid eating large meals too close to your practice. Eating right before a class can cause indigestion and stomach discomfort during poses. If you’re hungry, aim for a light snack that contains complex carbohydrates such as whole-grain crackers or toast or energy bars with at least 3 grams of fiber.

If you do yoga in the morning, simply do it before you eat breakfast. This way, you don’t have to worry about eating and digesting your food before you begin.

For later in the dry, try to schedule it at least an hour after you have eaten something. This will help lower abdominal discomfort and bloating, since you might be bending over and twisting your body, which can cause some stomach discomfort, and also increases the risk of getting gas during your yoga class.

What to Eat Before Yoga

Eating before practicing yoga is important, as it will give you the energy necessary to make it through your session without feeling lightheaded or sluggish. It’s best to choose something light yet nutrient-dense—think lean proteins, complex carbohydrates, and healthy fats. Some good pre-yoga snacks include a banana with peanut butter, Greek yogurt with berries, or a handful of trail mix. Avoid anything too heavy or sugary before practicing; these types of foods can cause an energy crash later on in your practice.

Stick to Lighter Snacks

For pre and post-yoga session foods, stick to lighter and healthier snacks. These are also good to bring along with you to longer yoga classes if you feel lightheaded during the class.

Some lighter snacks include a piece of fruit like apple or banana, a handful of almonds or cashews, or a simple protein bar. A few great options include a banana with nut butter or yogurt topped with granola. Both snacks are easy on the stomach and provide complex carbohydrates for long-lasting energy.

If you are on a low-carb diet, there is no reason you can’t bring a piece of cheese and some nuts as long as these foods don’t cause bloating or gas for you.

If it’s been more than two hours since your last meal, opt for something more substantial like oatmeal topped with fresh fruit or an egg wrap made with whole wheat tortillas and veggies. These meals will fill you up without weighing you down during practice.

Drinking Before Yoga

When it comes to what you drink, it doesn’t get much better than water. Plain, filtered water is best since it is clean and doesn’t have any sugar or artificial flavoring that might affect your body or mind.

However, if you don’t like the taste of plain water, you can add fruit or vegetables to your water pitcher or water bottle and have natural flavors. Think of fruits like strawberries and blueberries, herbs like mint, and vegetables like cucumber. These are all easy ways to add natural flavor to your water.

What to Eat After Yoga

Once your yoga class is complete, refueling is just as important as pre-workout nutrition. Protein is key for aiding in muscle repair and growth—both things that are essential after physical activity like yoga, while fiber and complex carbohydrates can give you sustained energy throughout the day.

Post-Yoga Foods to Try

A great post-yoga snack might include a handful of almonds, some Greek yogurt with berries, or an apple with peanut butter. All three are full of protein and fiber, which will help rebuild your muscles and replenish your energy stores.

Good post-yoga meals include grilled chicken over a bed of greens, quinoa bowls topped with roasted vegetables, or even scrambled eggs on toast. Staying hydrated is also very important; try drinking electrolyte water or adding some cucumber slices into plain water for added flavor and hydration benefits.

To replenish lost nutrients, consider having a protein shake blended with bananas and almond butter or hard boiled eggs topped with avocado slices on toast.

If you’re looking for something warm and comforting instead, consider making a bowl of oatmeal topped with berries and nut butter. This wil give you the protein, carbs, and healthy fats necessary for muscle repair and energy.

No matter what you choose to eat, it is important to ensure that your post-yoga nutrition plan is balanced and full of nutrient-dense foods. This will help restore the nutrients lost during your practice and give you the energy you need throughout the day. Plus, it’s a great way to ensure that you’re getting enough vitamins and minerals for proper recovery.

Drinking After Yoga

It’s important to stay hydrated after longer yoga sessions, so drink plenty of water throughout the day after your practice. If you’re looking for something a bit more interesting, try an electrolyte-rich sports drink or coconut water.

Both are great options for replenishing essential minerals and electrolytes that have been sweated out during your yoga practice. They also provide a bit more flavor than just plain water and can help you stay hydrated for longer periods of time.

If you have a night practice, consider having an herbal tea or warm almond milk with a pinch of cinnamon. The warmth of the beverage can help relax your body and mind while providing some additional hydration benefits.

Conclusion

Whether you’re just starting out on the mat or have been practicing yoga for years, proper pre-and post-yoga nutrition is essential if you want to maximize each session. Eating the right combination of carbohydrates, proteins, and healthy fats before and after yoga can provide sustained energy during practice, aid in muscle recovery afterwards, and reduce inflammation.