Yoga is a way to balance the mind and body, as well as find peace and stability within the body. Following that logic, healthy eating is an important part of yoga. You should pay attention to your diet to ensure you provide enough energy and support your body’s recovery process before and after practicing yoga. This is a guide to eating before and after yoga:
CONTENT:
1. What to eat before yoga?
2. What to eat after a yoga session?
3. Add water properly.
Heavy exercise on an empty stomach can make the body exhausted and weak. Furthermore, yoga poses, which require twisting and bending body parts at many different angles, can lead to suffocation and nausea on a full stomach. Therefore, eating before and after yoga is an essential topic to help yoga practitioners have optimal health, safety, and effectiveness.
1. What to eat before yoga?
To maintain energy before practicing yoga, choose foods that are simple to digest and provide balanced energy, such as a combination of carbohydrates, proteins, and fats in whole grains.
If you practice yoga in the morning, you can choose one of the following:
Fruit: bananas, apples, or berries. These fruits provide quick energy and are simple to digest.
Yogurt: unsweetened yogurt or Greek yogurt, perhaps combined with a little honey or berries.
Whole-wheat bread: one slice of whole-wheat bread with a little peanut butter or honey.
Seeds: A handful of nuts like almonds, walnuts, or chia seeds are beneficial sources of energy and fats.
A salad bowl filled with green vegetables is rich in fiber because it is simple to digest.
Alternatively, a bowl of oatmeal is also a wise choice.
Vegetables and fruits rich in fiber are beneficial for yoga practitioners (Source: Internet)
Eat 1-2 hours before exercising.
Digestion requires energy, so if you start yoga right after a meal, the majority of your energy will go toward digestion. However, different foods digest at varying rates.
Because liquids and fruits digest quickly, you can eat them for 30 minutes before working out.
For light food, you can eat 1-2 hours before exercising.
Avoid eating spicy, fatty, and sour foods.
Avoid slow-digesting foods, as they can upset your stomach and cause discomfort during exercise.
2. What to eat after a yoga session.
Having a balanced, satisfying meal or snack with some carbohydrates, protein, and fat will help re-energize your mind and body.
After yoga, especially if it’s a vigorous activity, you’ll want to refuel with a meal or snack that has a 3-to-1 ratio of carbohydrates to protein, which can help repair muscle tissue and restore energy levels. After yoga, some snacks include:
Eating warm porridge cooked with cinnamon will help the body digest more easily.
Nuts (nuts, cashews, almonds, peanuts, etc.).
Consume vegetables and fruits like broccoli, kale, celery, and tomatoes to supplement vitamins, fiber, and minerals.
Consume fresh fruits such as kiwi, citrus fruits, pineapple, watermelon, and berries.
You can use peanut butter, almond butter, or other nut butter.
You should consume protein such as eggs, chicken, fish, or tofu to help restore and build muscle.
Complex carbohydrates (brown rice, sweet potatoes, or quinoa) provide continuous energy to the body.
Favorite easy-to-eat combos might be Greek yogurt with fruit, nuts, and granola; A bowl of quinoa topped with vegetables, tofu, or beans is another favorite.
You should eat for about 30–60 minutes after practicing yoga. This is the ideal time for the body to absorb nutrients and support muscle recovery.
3. Add water properly.
Along with eating, keeping the body hydrated when practicing yoga is essential.
Drink water before yoga.
About 30 to 60 minutes before exercising, you should drink a glass of water, about 250 ml, to help regulate your body and prepare for the upcoming workout. You can choose a cup of warm water mixed with a little honey and lemon. Please note that you should not drink too much water close to exercise time because you may experience hip spasms while exercising.
Do not drink a lot of water during yoga.
Do not drink too much water during exercise because it can easily cause body discomfort. When exercising, the body temperature increases, helping the spirit to be excited, while also helping blood vessels expand, pushing blood to circulate throughout the body. Pores also dilate to push toxins out. Drinking a glass of water, especially cold water, will cause blood vessels to constrict and pores to tighten, making it dangerous for the practitioner. Furthermore, during exercise, the muscles tighten, and drinking water will cause them to become loose. The practice will lose its effectiveness.
However, if you feel thirsty, you can drink small and slow sips of water, about every 20–25 minutes. You should only drink filtered water or electrolyte water; do not drink sugary drinks, as this will affect your exercise results.
Drink water after yoga.
Just like an intense workout, it’s important to refuel post-workout to avoid soreness, cramps, and dehydration. Ensure rehydration and electrolyte restoration. The total amount of water a normal body needs is 2–3 liters, but people who exercise need to drink more.
Try adding a few slices of cucumber and lemon to the water to make it more flavorful and nutritious. Coconut water is also a beneficial source of electrolytes. You can also use other fruit juices, but avoid added sugar, relying on natural sugar sources or smoothies with blueberries, bananas, and mint.
Don’t drink caffeine, alcohol, and other sugary drinks because they can dehydrate you. Performing recovery properly will help you feel light and energized for your next workout.