Yoga is not just a physical activity but a holistic practice that nourishes your body and mind. It connects your body and soul and gives you the much needed energy and calmness in this fast-paced world. If you are beginning to start your yoga journey, it is important to pay attention to what you eat before and after your sessions. Being mindful of your diet will enhance your yoga practice and overall well being. Let’s explore what foods you can consume before and after your yoga session.
Before Your Yoga Session
The food you consume before your yoga practice can significantly impact your energy levels, focus, and performance on the mat. It is advisable to eat a very light meal or snack about 1-2 hours before your yoga session. If you do yoga right after eating something, it might lead to vomiting, nausea or acidity. Here are some excellent pre-yoga food choices.
Fruits
As per National Institute of Health, intake of fruits can promote muscle health and are great pre-exercise foods to consume. Fruits like bananas, berries or apples are easily digestible and these provide quick energy without feeling full or too heavy on the stomach.
Whole Grains
Study states that consuming carbohydrates before your exercise can endure your exercise performance. Whole grains like oatmeal, whole grain toast are rich in complex carbohydrates. If you consume these before your yoga session, it will provide energy throughout the practice.
Yogurt
A small serving of plain yoghurt can provide a good source of protein and probiotics, which are beneficial for digestion and overall gut health.
Smoothies
Blending together fruits, leafy greens, and a protein source like yoghurt can make a refreshing and nourishing pre-yoga drink.
Nuts and Seeds
As per study says that the fibre present in nuts and seeds can energise you without making you feel too full during yoga. You can consume a handful of almonds, walnuts or pumpkin seeds before your yoga session which will provide you a good balance of protein, fibre and healthy fats.
Hydration
It is important to keep yourself hydrated before your yoga session to keep your energy intact. Apart from drinking water, coconut water can be a great add on to hydrate your body as it will help you replenish minerals.
After Your Yoga Session
After a rejuvenating yoga session, it's essential to refuel your body with the right nutrients to aid recovery and muscle repair. Aim to eat a balanced meal or snack within 30 minutes to 2 hours after your practice.
Protein-Rich Foods
According to a study published by the National Institute of Health, dietary protein ingestion after exercise stimulates muscle protein synthesis, inhibits protein breakdown and, as such, stimulates net muscle protein accretion following resistance as well as endurance type exercise. Include lean proteins like tofu, or lentils to support muscle repair and growth.
Leafy Greens
It is recommended by studies to eat antioxidant rich foods post exercise for preventing muscle soreness and supporting recovery. Adding green leafy vegetables like spinach, kale or broccoli in your post-yoga diet can help you reduce inflammation in muscles.
Hydration
Hydration is the key to your overall health. Yoga can lead to sweat and loss of electrolytes and hence it is necessary for you to hydrate yourself post yoga session. Drink plenty of water throughout the day to stay hydrated
Conclusion
Fueling your body with the right foods before and after your yoga practice can enhance your performance, aid recovery, and support your overall health and well-being. By incorporating a balance of carbohydrates, proteins, healthy fats, and hydration into your diet, you can optimize your yoga practice and feel more energized both on and off the mat.