Your yoga practice lets you connect with your body, breath and inner peace. However, what you consume off the mat can shape that experience. Knowing what you should eat before and after yoga helps you effectively manage your energy, comfort and focus during sessions. Discover the best options to incorporate into your diet before and after your practice.
The Importance of Diet in Yoga
Nutrition is a cornerstone of yoga. It supports physical and mental well-being as you move through postures and challenge your boundaries. Proper nourishment provides the energy you need to fully experience your practice’s health benefits.
Eating right helps you:
- Feel more energized: Have you attempted a challenging pose, only to feel sluggish afterward? Eating whole, nutritious foods before your practice provides energy, allowing you to move smoothly on the mat.
- Get a clearer mind: Yoga helps you find inner peace and focus. Ultra-processed foods like cupcakes, potato chips and junk food can cause brain fog, making it hard to focus. Choosing a balanced diet can help quiet the mental chatter.
- Deepen your practice: Choosing nourishing foods cultivates a deeper love and appreciation for your mind and body. Opting for more fruits and vegetables can also help you feel connected to the earth and its natural bounty.
Many yogis follow two dietary principles — sattvic and ahimsa. Here’s what to know about these principles:
Sattvic Diet
The Sattvic diet focuses on plant-based foods to help stabilize a healthy body weight, enhance gut health and prevent inflammation. It means incorporating fresh fruit, vegetables and whole grains and avoiding fast foods, fatty meats, sugary beverages and imbalanced food consumption.
Ahimsa Diet
Ahimsa means, “Do no harm.” Yogis who follow this diet don’t eat meat and certain vegetables, like onion, garlic and potato. It’s a deep commitment to causing the least amount of harm possible in their lives. The goal is to live compassionately, extending kindness to humans, animals and the environment.
When Is the Best Time to Eat Before Yoga?
Have you experienced that heavy, sluggish feeling from eating too close to practice? Perhaps you’ve heard your stomach rumble during a session because you waited too long to eat. Knowing your body’s rhythm can make your practice more comfortable.
The optimal window for a substantial meal is three to four hours before your practice. For a light meal, consume it one to two hours before yoga. However, if you start your practice an hour or two after waking up, consuming fresh fruits or juice at least 45 minutes before exercising is recommended.
5 Foods to Eat Before Yoga
The ideal pre-yoga diet must contain protein, carbs and healthy fats. Explore food options that provide these essential nutrients.
-
Banana
Carbohydrates are a key source of energy for your body. Bananas are a good example of a carbohydrate-rich food, with carbs comprising about 20% of their composition. You can enjoy them as is, with peanut butter and bread, or as a smoothie. They’re gentle on the stomach, so you won’t feel weighed down during your practice.
-
Avocado
Avocado is a well-loved source of monounsaturated fatty acids, which can help ease joint pains, reduce symptoms of depression and balance your mood. These fats are healthier than those in tropical oils, butter and whole-fat dairy products. Avocado also contains fibers that help boost your gut health. Try it in sandwiches or salads, make a guacamole, or mix it with scrambled eggs.
-
Oats
Oats are versatile and nutritious, making them one of the best foods to eat before and after yoga. They are rich in fiber, protein, healthy fats and beta-glucan, which can help support healthy weight, appetite hormones and energy. They also contain complex carbs, which digest slowly and release energy gradually. It’s the ideal food for finishing a yoga session without feeling sluggish.
Oats are best enjoyed with fruits, nuts, seeds and even a scoop of protein powder. Reduce your portion size if you’re prone to bloating.
-
Salmon
Salmon is a good source of protein and healthy fats, which can help with energy and muscle recovery. It’s an excellent choice if you favor a more plant-based diet. You can cook it in the oven, on the grill or on the stovetop.
Eat it as a snack or a light meal to avoid feeling bloated. Enjoy a salmon breakfast sandwich or a small piece of baked salmon with some vegetables. Listen to your body and experiment with different recipes to find what works best for you.
-
Fruit or Vegetable Smoothie
Consider making a smoothie if you don’t want to eat anything substantial but need an energy boost. Blending fruits and vegetables makes them easily digestible, which lets you focus on your yoga practice rather than a bloated tummy.
Tailor your beverage to your needs and preferences by adding ingredients like berries, spinach, healthy fats and protein powder. You can also add hydrating liquids like coconut water or plant-based milk to make it creamier.
Ethical, handwoven & naturally dyed herbal yoga rugs for health & performance
Pre-Yoga Meal Ideas
Discover easy-to-prep, delicious meals to eat before your yoga practice.
Yogurt and Fruit Parfaits
This breakfast recipe features alternating layers of yogurt, fruits and granola in a cup or jar.
Build the parfait in four 12-16-ounce glasses or jars. Add ¼ cup of vanilla whole-milk or reduced-fat Greek yogurt, ¼ cup of granola and ¼ cup of fruits to each glass. Repeat layering the remaining ingredients until the containers are full. Drizzle the top with honey or maple syrup and toppings.
Tunacado
If you’re on TikTok, chances are you’ve seen the viral tunacado sandwich. It features a creative spin on the traditional tuna sandwich, adding avocado and pesto to the mix. If you missed it, don’t worry — creating it at home is easy. This recipe makes two sandwiches, so you can enjoy the meal with a yoga partner.
Start with the spicy pesto aioli. In a small bowl, stir together ¼ cup of mayonnaise, 1 tablespoon of chili crunch, 1 teaspoon of honey, ¼ cup of pesto and ½ tablespoon of lemon juice. Season with salt and pepper, then set aside.
In a food processor, combine 1 ½ tablespoons of Dijon mustard, 5 ounces of drained canned tuna, 3 tablespoons of mayonnaise, 1 tablespoon of lemon juice, 1 tablespoon of lemon zest, 1 tablespoon of drained capers, two cloves of garlic, 2 teaspoons of anchovy paste and 1 tablespoon of dill. Pulse on high until smooth, then mix in ¼ cup of diced red onions, salt and pepper.
Heat a tablespoon of oil in a large skillet over medium-high heat. Add two pieces of focaccia, whole wheat flat bread or sourdough — cut side down — and cook until crispy and golden brown. Do the same with two more pieces of bread.
Spread the spicy pesto aioli over the toasted side of the bread. Add the tuna mixture and layer it with two tomato slices and avocado. Top with banana peppers for that added spicy kick. Close the sandwich, slice in half and serve.
How Soon After Yoga Can You Eat?
You should wait about 30 minutes after yoga before eating a meal. This lets your body fully absorb the relaxing benefits of your practice. Focus on rehydration, then have a nourishing snack or meal. Opt for room temperature or warm drinks to enhance relaxation.
5 Foods to Eat After Yoga
Prioritize foods that help replenish your energy and support muscle recovery after yoga. Explore the best nutrient-rich foods for recovery from your practice.
-
Fermented Foods
Fermented foods like kimchi, kombucha and sauerkraut are great additions to your post-yoga session diet. They contain probiotic microorganisms and nondigestible prebiotics that help improve your digestion and immunity. Eating them can help your body absorb nutrients more efficiently, helping it recover from a productive yoga practice.
-
Eggs
Eggs contain the nine essential amino acids your body needs for muscle repair. Eating them after yoga helps you regain energy and grow stronger for your next session. Plus, they offer vitamin D, calcium, iron and biotin, making them a wholesome choice to help you bounce back.
The best part is that there are many fun ways to prepare eggs. Enjoy them hard-boiled, poached, soft-boiled or scrambled.
-
Leafy Greens
Leafy greens like kale, spinach and lettuce have nutrients essential for muscle repair, gut health and overall recovery. They’re rich in micronutrients, antioxidants and anti-inflammatory compounds that help support your physical and mental wellness. They also boost water retention, helping you stay hydrated after physical exertion.
Use leafy greens in salads or sauté them with olive oil, chopped onion and garlic for a perfect side dish to enjoy with eggs.
-
Sweet Potatoes
Consuming sweet potatoes after a dynamic yoga session is beneficial. They contain complex carbohydrates, which can improve your body’s glycogen stores or your muscles’ fuel. They’re rich in protein, amino acids and carotene, offering sustained energy that helps your body recover after a long practice.
The best part? They’re easy to prepare. Pre-bake a few weekly so they’re ready to go. After a yoga session, slice one open and top it with Greek yogurt. You can also slice sweet potatoes in half lengthwise, chop them into elongated pieces and air fry them to get fries.
-
Tofu
Like eggs, tofu is low in calories but high in protein, making it an excellent food to eat before and after yoga. It contains all the essential amino acids your muscles need for rebuilding after stretching and strengthening.
It’s incredibly versatile, easy to digest and light on the stomach. Slice it into thin slabs, pan-fry it until golden brown, or add it to wraps and salads alongside your greens or sweet potatoes.
Post-Yoga Meal Ideas
Explore recipes you can whip up after a productive yoga session.
Kale Salad With Balsamic and Parmesan
Fuel your body after yoga with this simple, healthy salad. With only a few ingredients and a 15-minute prep time, you’ll have six servings of goodness ready in a flash.
In a large bowl, whisk together 3 tablespoons of extra-virgin olive oil, one large grated clove of garlic, 3 tablespoons of balsamic vinegar, salt and pepper. Add 10 cups of roughly chopped kale and massage it to incorporate the dressing. Once the greens are softened, stir in ⅓ cup of grated Parmesan cheese and ¼ cup of pine nuts.
Smoothie Bowl
This smoothie bowl is packed with colorful ingredients and health benefits. It’s ready in just five minutes — perfect after a long yoga session. Feel free to swap out specific fruits for seasonal options.
In a blender, mix 200 grams of frozen mixed berries, one ripe banana, 1 teaspoon of maple syrup, 75 milliliters of oat milk and ½ tablespoon of vanilla protein powder. Add more if needed to achieve a thick consistency. Transfer the mixture into a bowl and add fresh berries, 25 grams of granola, 1 tablespoon of mixed nuts and 1 tablespoon of almond butter.
Foods to Avoid Eating Before and After Yoga
It is generally recommended that you practice yoga on an empty stomach, especially in the morning. If you must eat, choose something light and allow adequate time for digestion before your session.
Opt for healthier options whenever possible. Certain foods can enhance your yoga experience, but others can hinder it. Avoid these foods to move and recover freely without feeling sluggish or stomach pains.
Processed Foods
Pizza and cheeseburgers lack nutrients. Without the right vitamins, protein and fiber to fill you up, performing yoga poses and recovering afterward may be challenging. Processed foods aren’t good for your overall health either. They can cause inflammation, which increases your risk of heart disease.
Large Amounts of Dairy
Too much dairy can feel heavy on the stomach and make you sluggish if you consume it before practice. People with lactose intolerance may experience bloating, gas and diarrhea. It’s best to avoid dairy before yoga.
Nourish Your Mind and Body
Eating right and practicing yoga is a recipe for better overall health. Choosing the right foods to eat before and after yoga allows you to deepen your practice and connect with your body and energy.
The post The Yogi’s Diet: Best Foods for Before and After Yoga Sessions appeared first on Ourgoodbrands.