What to Eat and Drink Before and After Yoga?
Do you always wonder what to eat before or after a yoga session? To help you associate your meals with your yoga practice and enjoy it to the fullest, I’ve done some research on the subject that has allowed me to practice in the best possible conditions over time.
No more digestion worries when I’m in the upside-down dog position or the tummy gurgling in savasana…
In this article, I have compiled several snack ideas to eat before or after a yoga class, and also 2 post-yoga meal recipes.
But before, let’s understand how yoga and food are linked and why it’s important to take care of what you eat.
Let’s dive in!
Yoga and food: A habit to internalize
First of all, remember that yoga does not impose any strict rules regarding diet.
However, when we practice yoga assiduously, we pay particular attention to what is good for us.
Yoga and diet are closely related.
The practice of yoga guides us, little by little, towards more healthy habits, and a diet better adapted to our lifestyle.
This not only includes a healthy and balanced diet, but also the quality of food, the number of meals we take, the quantities, and the way we consume them.
A stomach that is too full, or too empty, can indeed hinder your yoga session before and after.
Furthermore, what you consume has a direct influence on your ability to recover from a yoga session.
If you are a morning person, note that it is traditionally recommended to practice yoga on an empty stomach.
If you practice in the afternoon or evening, it is recommended to wait at least 3 hours after the last meal, which corresponds to the digestion time.
However, in order to maintain an optimal energy level, you can have a light snack… Keep reading…
Snack ideas to eat before and after your yoga session
Discover healthy, easy-to-prepare snack ideas that won’t interfere with your yoga session if you stick to your digestive schedule.
2 hours before the yoga session
- A broth, a light soup.
- A portion of vegetables steamed or in papillote, without fat.
- Fresh seasonal fruits.
- A soy or coconut yogurt.
- A smoothie (banana-oat for example).
- Irish porridge.
Irish porridge recipe
Ingredients for 1 portion:
- 50 g of oat flakes,
- 15 cl of vegetable milk,
- 15 cl of water,
- honey or agave syrup,
- cinnamon,
- 1 pinch of salt.
Preparation:
- Pour the water and milk into a saucepan and bring to a boil.
- Add the oat flakes and stir regularly.
- Add the cinnamon, honey, and a pinch of salt.
- Reduce heat, cover, and stir regularly.
- Cook for about 20 minutes.
- Serve hot or cold (you can prepare it the day before for example). Add chia seeds, raisins, toasted almonds, fresh fruit, etc. as you like.
Tip: Check the cooking time indicated on your oat packet.
Instant cooking oats are also available, in which case you just need to pour the boiled water/milk mixture over the oat flakes and your porridge will be ready to eat in 2 minutes.
Super convenient when you want to make a minute porridge!
30 minutes before yoga class
- 1 portion of dried fruits (almonds and dates in particular).
- Banana.
- 1 green juice.
Green juice recipe
Ingredients:
- 2 kiwis,
- 1 banana,
- 2 handfuls of spinach shoots,
- 20 cl of vegetable milk,
- water, and ice cubes.
Preparation:
- Coarsely cut the fruits and insert them in the blender.
- Add the ice cubes, milk, and water to the height of the fruit and blend.
- Serve immediately. *Decrease the amount of water if you prefer a creamier soup.
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After a session: 2 post-yoga meal ideas
After a yoga class or a physical effort, in general, it is advisable to wait about 1 hour before eating.
- 1 portion of Indian style coral lentils
- 1 pan-fried kale
Indian style coral lentils recipe
Ingredients:
- 200 gr of coral lentils,
- 1 onion,
- 2 tomatoes,
- 1 tsp of curry,
- 1 tsp of massala,
- 1 pinch of cinnamon,
- coriander or chopped parsley, salt, oil, water.
Preparation:
- Mince the onion and fry it in a little oil.
- Add the tomatoes cut into small cubes and the spices. Add the lentils and cover them with water.
- Cook for about 20 minutes.
- Sprinkle your dish with the chopped coriander.
This recipe is delicious served with rice or whole wheat. You can also cover the lentils with coconut milk instead of water, or half and half.
1 pan-friend kale recipe
Ingredients:
- 1 bunch of kale,
- 1 clove of garlic,
- 1 tablespoon of white sesame seeds, olive oil, soy sauce, Espelette pepper.
Preparation:
- Wash the cabbage leaves, drain them and remove the center rib. Tenderize the leaves by crumpling them. Cut the leaves into strips.
- Fry the leaves in a little olive oil, stirring regularly.
- Mince the garlic and add it.
- At the end of cooking (the cabbage leaves must be tender) add the soy sauce and the Espelette pepper. Just before serving, sprinkle the plate with white sesame seeds.
This pan goes very well with a portion of buckwheat and falafels for example.
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What to drink before and after yoga in the morning?
Drink a glass of water at room temperature 15 minutes before you take it to the mat and 15 minutes after your practice.
Being well hydrated before doing any exercise is fundamental.
However, try not to drink during your session, it will distract your body by making it process and digest what you intake.
You can also drink:
- An infusion or a light tea.
- A cup of clear broth.
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