Eat Clean: Nutrition for Yogis

All photos via Pinterest.

What should I eat before and after yoga class?


This is a question I've pondered since the start of my practice, and by experimenting, I've learned how to better support my yoga by choosing a careful diet. 


You are what you eat, as they say, and this rings especially true when you're hanging out in a twist or forward fold and suddenly realize what you've put into your stomach is still sitting there, doing the yoga with you.

As you Bikram yogis know, things get even more interesting when the element of heat is thrown in!

Today I bring you a lovely guest post by writer Angelita Williams, who shares her perspective on ways to maximize the benefit of the foods you eat before and after class in order to get a great yoga flow.

 

Whether you have just started yoga or have been practicing for some time, it’s essential to maintain a diet that will support the yogic lifestyle. This includes eating at the right times and making sure to eat the right foods, both before and after class.

To give your body the fuel it needs to get through an entire yoga class, choose foods that will be healthy and robust, without weighing the body down. 


Never eat directly before class. If you eat too soon before practicing yoga, your digestive system will be working to process the food during your yoga session, making food more difficult to digest and your workout more difficult to sustain. 


Eating meals at least one hour before class (preferably two) is the best bet. Try to avoid heavy meals before class at all costs, just because it’s hard on your system. If you are going to be eating a heavy meal, try to do so 3-4 hours before class.

The best foods to eat before yoga class are light and easy to digest. It’s also great to load up on foods that fill you up but contain mostly water, like fruits and vegetables. Smoothies are perfect pre-workout snacks, and you can get protein, carbs, fiber and water all in one easy step. For a pre-session snack or meal, try blending yogurt, milk, strawberries, bananas, and flax seed for a delicious source of fuel and hydration. 


Another light option is a bowl of soup loaded with veggies. You will need some grains to help sustain your workout, but avoid overloading on dense grains, meats and fried items.


After your yoga session, replenish your body with the proper nutrition and hydration.
Post-session is the perfect time to take in the whole grains that you were craving beforehand. 


Things like long grain brown rice, rolled oats, and whole grain pasta help to refuel your system. Along with grains, it’s also a great time to have some high-protein foods such as beans and lean meats. 


Also, try to add some iron in the form of fruits and vegetables, like bananas or spinach. Try to shoot for a balanced mix of grains, protein, and vegetables to restore blood sugar levels. You can also bring a snack to class with you so you have something on hand right after you finish. Try bringing along a carbohydrate bar (watch the sugar content) or some fresh squeezed juice to pour on ice.

If you know that you will be doing a more strenuous yoga session, then it’s important to plan ahead and make sure you have enough snacks on hand to get the fuel you need. You will want to eat enough carbohydrates to get through the workout and also add a small amount of protein for added fuel. 


It doesn’t take much food to energize your body; it’s just important to eat the right kinds of foods at the right time. Eat a small snack before your session, with enough carbs to fit in the palm of your hand. 


Things like trail mix or bread with peanut butter have healthy carbs and protein. It’s also a good idea to bring some form of replenishment in case you need something during class. Some fruit juice or a protein shake will travel well and can be sipped mid-session, as long as you're not in a Bikram class. 

  

This guest post was contributed by Angelita Williams, who writes on the topics of online courses.  


Comments? Questions? Feel free to post below, or you can reach Angelita at angelita (dot) williams7 (at) gmail (dot) com.

What are your favorite pre- and post-yoga snacks?