Carolina Lino Yoga
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What to eat before and after Yoga class

1 December 2022

What to eat before and after Yoga class
What to eat before and after Yoga class

Yoga seeks physical, mental, psychological, and spiritual development through its practice and foundations. This practice, while done in a group, should be done individually. Each person should concentrate on himself and the possibility of fully experiencing the moment: focus on breathing, the body, and all sensations that may arise during the class.

Being a physical effort activity, the body needs a certain amount of vitamins and calories to function well, so we must also pay attention to what we eat.

You don’t have to be vegetarian or vegan, however, the foods we eat have a powerful influence on our bodies and affect how we feel. Thus, Yoga values a balanced diet, emphasizing the consumption of natural foods while avoiding the consumption of toxic foods.

Don't try to change your eating habits overnight if you are new to Yoga. Allow it to be a gradual, conscious, and a harmonious process. This is also Yoga, being present and paying attention to what happens to your body and mind.

This article is for informational purposes only. Before making any decisions about changing your eating habits or deepening into this subject, talk to a nutritionist to clarify all your doubts before making any decision.


When to eat?

The postures are intended to cleanse the organs, especially the digestive ones, so we must have an empty stomach so that this cleaning can happen in a gentle way.
You can practice on an empty stomach or eat light food at least two hours before you start your yoga class. This will allow for better digestion.

Full meals (breakfast, lunch, and dinner) should be taken at least three hours before.


The significance of a pre-yoga meal:

To prepare the body for practice, it is recommended to consume a light, easily digestible, nutritious, and energy-supplying breakfast or snack. The food should not fill you up; you should feel light throughout the class.

Some people may experience reflux, heartburn, or nausea depending on the amount of food consumed, so listen to your body and figure out what is best for you.

Here are a few tips:

  • Avocado, spinach, banana, apple and kale smoothie;
  • Chia and coconut pudding;
  • Overnight oat (vegetable drink/water, oatmeal, fruit, cinnamon, and honey);
  • Hummus: chickpea paste with whole grain toast;
  • Oatmeal and banana pancakes;
  • Beet smoothie, banana, 1 tbsp. hemp seeds and almond milk;
  • Banana bread and a green smoothie.


The importance of a post-yoga meal:

The post-yoga meal is extremely important for muscle tissue repair and healthy muscle development. We should also not forget to restore water levels, which we lose mostly through sweating, to balance the body.

After class, you should have a meal mainly based on protein in order to restore your energy reserves. Meals at night should be light to allow for better sleep and rest. As seen in practice, this helps in waking up lighter the next day.

Here are some tips:

  • Vegetable soup with lentils;
  • Stuffed tomatoes with vegetables, quinoa, and goat cheese;
  • Tofu steaks, with brown rice and sautéed vegetables;
  • Stuffed sweet potato with soy and cheese;
  • Black bean burger with brown rice;
  • Quinoa, avocado, chickpea, tomato, and pineapple salad;
  • Whole wheat pasta with fresh mushrooms and pesto sauce.


I hope you found these suggestions useful.

Best practices.