If you practice yoga every day and want to succeed in your efforts then you must fuel your body with healthy essential nutrients. Yoga is beneficial for giving you full body strength but if you aren’t consuming proteins, you won’t be able to develop muscles and you will feel weak throughout your daily yoga practice along with daily chores of life.
To get the most out of your yoga practice, and to feel healthy and strong, follow some rules of Do’s and Don’ts, about what you should eat or drink before and after yoga practice.
What to DRINK BEFORE Yoga Practice:
DRINK at least 8 oz. of water half an hour before you practice yoga. If you are taking evening yoga classes then try to drink as much water as half of your body weight throughout the day before you take class. By this we mean, if your body weight is 120 lbs, than you must drink 60 oz. of water during the day before yoga class. Just make sure 8 oz. of that water should be taken 30 minutes before class. And if you are taking morning yoga classes, than try to drink at least 8 oz. and maximum 16 oz. of water before class. If you find it difficult to drink this much water, you can add some fruit flavour or have tea to make it easier to drink.
If you are a coffee drinker and have consumed 1 or 2 cups of coffee throughout the day, this might help you have quick boost of energy while practicing yoga. But coffee is dehydrating and if you are practicing hot yoga that you need to avoid caffeine and focus on hydrating your body before class.
What to EAT BEFORE Yoga Practice:
If you are attending evening yoga class, than have a small but healthy piece of snack 60 to 90 minutes before the class. It doesn’t mean you have to starve yourself throughout the day, you should eat but this snack is specially eaten 60 to 90 minutes before the class to have quick boost of energy while practicing. And if you are taking morning classes than eat handful of berries or half banana 30 to 40 minutes before the class. If you prefer to have breakfast before going to yoga class than protein shake would be great option. Just blend 8 oz. of skim milk with protein powder, hemp seeds, few berries and handful of spinach. If you are running out of time before class than drink a glass of almond milk or some fresh juice to give your body a quick boost of energy and sugar your body need to work.
What you SHOULDN’T EAT before Yoga practice:
Do not eat any large or heavy meal before yoga class. If you eat heavy meal before class, your stomach will be full and you will be having hard time engaging your cores and you will feel difficulty in getting into the posture plus you will be in risk to get upset stomach.
Just make sure your last meal before the class should be more than an hour before and you must something light that is easy to digest like leafy greens of grilled chicken or some eggs or fish that you can digest easily and have sudden energy boost in the form of proteins and nutrients.
What to DRINK AFTER yoga practice:
If you spent, 60 minutes in hot yoga class and you are sweating like hell than just refill your body with 8 to 16 oz. Of coconut water or electrolyte water, to get yourself quick energy. As I’m saying this with my personal experience that you will feel big difference and sudden boost of energy after having coconut or electrolyte water after hot yoga class. If both the drinks are unavailable, you can have Airborne or Emergen-C, because both of them have high electrolytes in them, to give quick energy.
Make sure you DON’T open up a wine bottle and have your happy hour. Remember you just spent your 60 minutes in hot yoga class and you were drench in sweat and your body is badly dehydrating.
A glass of wine will be intoxicating at this hour and it can have adverse effects. And it may also cause severe headaches, jitters and heebie-jeebies kind of feeling. When your body is dehydrating, hangover is absolutely not a good idea as it may become worse.
What to EAT AFTER yoga practice:
After every yoga class, your body needs a nutritional meal. If you are taking morning class than fill yourself with two egg omelette with veggies like spinach, tomatoes and snack your plate with some fresh fruits and turkey bacon or it could be some boiled chicken. And if you are attending evening class than have some grilled or baked salmon, stir fry fresh veggies for deliciously healthy dinner full of lean proteins.
Your body muscles needs to repair and grow throughout the day after yoga classes, so make sure you eat enough of proteins.
Your body needs sugar as well, for muscle repair but it doesn’t mean you can head to cookie jar. Have some healthy kind of sugar like a bowl of oatmeal combined with fresh fruits, nuts and drizzled and sprinkled with honey and cinnamon.