If you’re taking a yoga class, chances are you’ve heard a lot of talk about the importance of fueling up after class. Some yoga teachers even go to the extent of suggesting that there are certain times within a yoga class (usually after the sun salutation sequence) where certain foods are not only a good idea, but are even required.
As you may have noticed, unless you have been on a strict diet, post-yoga you are likely to be hungry for some kind of food. This can make you feel like you are on a diet, when to be honest you are not. In fact, you are just allowed a small treat and that’s it.
When it comes to food, I always try to be prepared. That is why today I want to share with you five post-yoga meal ideas from a nutritionist.. Read more about pre yoga meal and let us know what you think.
We spoke about some pre-yoga snack options last week. Let’s take a look at something just as essential as pre-workout nutrition this week: post-workout fuel.
It was formerly believed that consuming a source of protein within 30 minutes after completing an exercise was the best way to promote muscle regeneration; however, we now know that this is not the case.
Most individuals will benefit by having a meal that includes some fats, some protein, some carbs, and is high in nutrients shortly after their practice, whether it is immediately after or within an hour or two.
Let’s take a look at five different post-yoga meal or snack choices for five distinct post-yoga scenarios, since what you need to eat after an early morning practice will be different from what you need to eat after a 9pm session. Check out these choices and decide what you’d like to eat afterward.
A Class in the Morning
If you’re practicing your asana between 4 and 8 a.m., you’re probably doing it on an empty stomach, if not completely empty. I suggest rehydrating with at least 12 liters of water after class. Then eat something that has a combination of protein, fat, and carbs. This may appear as follows:
- Tempeh scrambled with coconut oil, sprouted bread, and vegetables
- Fruit, vegetables, and chia or hemp seeds in a smoothie
- a couple of bananas, a handful of almonds, and some stir-fried greens
- berries and walnuts in a dish of porridge or quinoa cooked with almond milk
You’ll want something full and balanced to help you recover from your practice while also providing you with the energy you’ll need to make it to lunch (or mid-morning snack).
If you’re doing a lunch hour of power, you’ll probably want to eat something light (like a piece of fruit) to get you through your class and then have a well-balanced lunch afterwards. The following are some excellent suggestions:
- Hummus with vegetables and sprouted grain crackers
- Black beans, salsa, and guacamole in a sprouted grain wrap
- Salad of large greens with cooked grains or beans and sliced avocado
Choose something full that is well-balanced in terms of carbs, protein, and fats.
Class in the Mid-Afternoon
If you have a mid-afternoon class, you are probably still digesting your lunch, so you won’t need to eat anything more after class except a good, light snack to carry you through till dinner. Here are some suggestions:
- a bunch of almonds and an apple
- Trail mix with nuts, seeds, and fruits in a compact bag
- almond butter and jam on a slice of gluten-free or sprouted bread
- Hummus with sprouted crackers or vegetables
Keep it light so you have space for supper later.
Class in the Early Evening
If you have an early evening lesson, you will most likely postpone eating until thereafter. Hopefully, you had a short snack before class, so here are some supper choices to help refuel your body after practice without disrupting your sleep:
- Vegetables, beans/lentils, and barley or quinoa in a soup.
- Raw salsa, raw guacamole, and refried beans are served on a salad.
- A rice dish with plenty of vegetables and a nut or tahini-based sauce.
- Steamed vegetables with avocado on a large platter.
You’ve probably already eaten supper if you’re burning the midnight yoga oil. Any post-class eating should be light so that you don’t go to bed with a large meal to digest, but also so that you don’t lie awake hungry.
- An apple and a bottle of coconut water
- Almond butter on a banana
- Guacamole on gluten-free bread or guacamole on sprouted grain toast
- Soup made with miso.
After practice, what do you prefer to eat? Have you established a pattern, or do you find it difficult to eat properly after a workout?
It’s 5pm on a weekday yoga class; you’re starving and don’t have anything ready to eat. There’s nothing dearer to your heart than a nice hot meal with all your favourite foods. So, what do you do? Do you pick up some rice or pasta? Or do you go for something more healthy?. Read more about best protein powder for yoga and let us know what you think.
Frequently Asked Questions
Whats the best thing to eat after yoga?
The best thing to eat after a yoga class is something light and healthy. A good option would be a smoothie or fruit salad.
What should I eat before and after yoga?
You should eat a light meal before your yoga session, and then drink plenty of water afterward.
What do vegans eat after yoga?
Many people who practice yoga regularly will eat a plant-based diet. This means they will primarily eat vegetables, fruits, grains and legumes.
This article broadly covered the following related topics:
- what to eat before yoga
- pre yoga meal
- what to eat after yoga
- what to eat before and after yoga
- gap between meal and yoga