Yoga seeks to unite our bodies and minds. Thus, keeping our bodies well-fueled and happy is an important part of building our yoga practice. However, thanks to an influx of nutritional half-truths and misinformation on social media and beyond, it can be difficult to know where to begin when wondering what to eat before yoga. From low-carb to no-carb and sugar-free, there are as many diets and ideologies as there are yoga asanas! While yoga may not be as strenuous as a weight-lifting session or a run, even slow flow yoga classes require sustenance. Whether you practice partner yoga, vinyasa, or Bikram, you will need adequate fuel in the tank to move your body from a Warrior 3 pose into a standing forward bend. Good foods for yoga will give you energy and not disturb your organs as you bend, twist, and stretch. From delicious dates stuffed with peanut butter to protein bars made with real ingredients, Yoga Design Lab will run through the best foods for yoga practice.
Yoga Foods to Eat
We all come to our yoga mats with unique bodies and preferences. While you may thrive on loads of healthy fats, your friend may find the same diet a tad heavy. It is important to listen to our bodies and know our intolerances. Nonetheless, a great starting point for properly fueling yourself before yoga class is aiming for a snack or light meal that combines carbs, protein, and fat. A great example would be a protein shake featuring frozen berries, protein powder, and a scoop of peanut butter for some healthy fats. Depending on how long your class is and when during the day you practice, you can opt for a simpler snack with less staying power such as a handful of dried fruit and nuts.
Most importantly, avoid sugary snacks and excessively spicy, heavy, or acidic foods before attempting your downward dog. After all, nothing is more uncomfortable than dealing with tummy pains, unwanted gas, or bloating when trying to relax into your Warrior 1. This is also an inopportune moment to experiment with new-to-you foods that could upset your digestion.
What to Eat Before Yoga
Curious about when you should have your pre-yoga snack ready? Most yoga professionals suggest practicing on an empty stomach. At minimum, we suggest you budget 45 minutes to an hour to digest your snack before class, and up to two hours for a light meal.
Some of the best foods for yoga include:
- Fruit - loaded with fiber, simple carbohydrates, and essential vitamins, fresh fruit is an amazing pre-class option. For extra energy and flavor pair your apple, banana, or berries with some nut butter or plain yogurt.
- Nuts - chockfull of healthy fats, unsalted nuts are a great portable pre-class snack. Pro tip: for a yummy treat try stuffing a juicy Medjool date with a walnut.
- Greek Yogurt - depending on whether you indulge in dairy, yogurt is a nice light option that offers plenty of calcium, vitamin B12, and 10g of protein per 100g serving.
- Protein bars - uber convenient, protein bars are ideal to tide you over until your final Savasana. Just be wary of ingredients and always avoid additives and fake sweeteners for real ingredients. Rx, Larabars, and Perfect Bars are all great options.
- Smoothies - smoothies and shakes offer endless flavor possibilities, and allow you to tailor your drink to your hunger. Add a frozen banana for creaminess or mix in some protein powder or yogurt for extra protein and satiety.
- Wholegrain toast with avocado - for a more savory option toast up a slice of sprouted bread like Ezekiel and slather with heart-healthy avocado or top with a poached egg.
- Hummus and veggies - everyone’s favorite dip makes for a delicious fiber-rich snack when paired with some crunchy veggies. If you are feeling particularly peckish you can add some cheese to your snack plate.
What to Eat Before Hot Yoga
Worried about making it through your first Bikram session? While we can’t guarantee you might not sweat through your Lululemon, we can offer up some stellar pre-class snack advice. Since Bikram temperatures can range from 80 to 105 degrees it is imperative you properly hydrate before your class. Load up on electrolytes in the form of coconut water, smoothies, and plenty of h20. Fresh lemons and oranges will also aid your hydration. If you are craving some solid sustenance try to keep it light and stick to easy-to-digest snacks like whole-grain crackers, fruit, and nuts.
What to Eat After Yoga
After you blissfully awaken from your final resting pose and say your final Namaste, your mind might wander to your next nosh. It can be tempting to dive into your next meal immediately after class, but we advise waiting at least 20 minutes before consuming anything so your body can properly re-calibrate. Since you have exerted yourself and worked your muscles now is a great time to replenish with protein, which aids in muscle repair.
Great options for post-meal meals include:
- Oatmeal with fruit, nut butter, and seeds
- Eggs with veggies and whole-grain toast
- Salad with chickpeas, tofu, or grilled chicken
- Quinoa or Poke bowls topped with fresh fish or tofu
- Chia pudding with fresh fruit preserves and nuts
Yoga Props & Accessories
Just like the right yoga meal can aid in re-energizing our body, the correct yoga props can keep us aligned for muscle recovery and relaxation:
- YDL Yoga Bolster - embrace the serenity and stillness of deeper Yin poses with this generously sized bolster made of 100% cotton and recycled microfiber.
- YDL Yoga Strap - work on your forward folds or assist your dancer pose with this versatile strap that can be utilized during class and for physical therapy.
- YDL Cork Roller - muscles screaming out for some TLC? Carefully work out those knots and improve circulation when you maneuver this high-density cork roller over your whole body.
A New York native, Isis-Maya spent most of her professional life working in TV production until a vacation whisked her away to Central America and her love of travel and yoga was born. Three months of sun salutations and surfing through Nicaragua and Costa Rica quickly turned into over two years. She fell in love, both with yoga and the beach lifestyle. Today she works as a wellness and lifestyle writer for various publications and resides in Mexico City. When she isn't working on yoga or fitness based blog posts you can find her at her local yoga studio or planning her next retreat.