Just like every other sport, what and when you eat around your yoga sessions is important to how you feel, perform, and recover. Depending on the type of yoga practiced, it can be a physically intense practice that requires a significant amount of strength. If you’re not properly hydrated and fueled, you will feel exhausted, weak, and possibly light headed.
With that being said, you also don’t want to be in the middle of a yoga class and feel the heaviness of your meal. I’m sure you also don’t want to feel gassy. What you eat is important to how you will feel and perform during your practice. Pay attention to how foods affect your body and be mindful of when you eat.
What to eat before and after power yoga
A.M. Yoga
Before yoga
Start drinking water when you wake up, but do not chug it.
Bring at least 24oz. of water to your class, more if you’re practicing hot yoga.
Eat a light carbohydrate food with minimal protein and fat at least 30 minutes before class.
Limit the amount of fiber you eat.
After yoga
Drink water immediately after class to replace water loss and continue to drink throughout the day.
Eat as soon as possible and refuel with carbohydrates, protein, and fat.
P.M. Yoga (afternoon or evening)
Before class
Drink water as soon as you wake up and throughout the day.
Bring at least 24oz. of water to class, more if practicing hot yoga.
Eat your normal breakfast with a good balance of carbohydrates, protein, and fat.
Limit the amount of fiber you eat at lunch and before an afternoon class.
For an evening class, eat your normal lunch and limit the amount of fiber you eat at dinner. Give yourself at least an hour or more after you eat before you practice yoga.
After class
Drink water immediately after class to replace water loss and continue to drink throughout the day and evening.
Eat as soon as possible and refuel with a balance of carbohydrate, protein, and fat.
For an afternoon class, eat a small balanced snack or eat your normal dinner.
For an evening class, eat a small balanced snack after class.
Snack Ideas
Before Yoga (Carbohydrate with limited Protein, Fat, and Fiber)
Sliced apples with a small amount of nut butter
Handful of berries and a string cheese
Rice cake topped with laughing cow cheese
Toast or similar with a small amount of cream cheese
Handful of dried fruit with almonds
½ of a dried fruit and nut bar
After Yoga (Balance of Carbohydrates, Fat, and Protein)
Chocolate milk
Wrapped turkey with dried cranberries
Pita and hummus
Yogurt and berries
Toast topped with tuna, chicken, or egg
Banana smoothie with peanut butter
Plain oatmeal mixed with protein powder
