What to eat before and after a yoga class

Have you ever gone to a yoga class and felt like this guy:

?

photo credit

 

Come on!  You know you have been that person... well, I have been many a time.  I was thinking about doing a post about this as I was polishing off a box of girl scout cookies this morning (yes, I know they are full of hydrogenated fats and other deliciously bad for you things, it's a once in a while food... And I can't help it when those cute little girls are asking me if I want to buy cookies.)  Anyway, one of the biggest things that has improved my yoga class (at least the comfort of it) is how I eat before and after a class.  Here are 3 rules to help you get the most out of your yoga class and prevent the although cute but uncomfortable simulation presented above on your yoga mat.

 

• Rule 1: Practice on an empty stomach-  This can be a tough one depending on when you practice so here are some tips:
• If your practice is in the morning close to after waking up drink a big glass of water with lemon squeezed into it.  If you don't have any blood sugar issues this should be good enough to last you through the class.  If you have blood sugar issues such as hypoglycemia or diabetes eat some fruit, wait 15 mins (fruit should always be eaten on an empty stomach not mixed with other foods) and then eat a small small!! handful of raw almonds.
• If your practice falls in the evening try to go 3 hrs without eating and have a small piece of fruit 30 mins before practicing.
• another option is having a liquid meal like a shake 1 hr to 45mins before your class (again don't mix proteins and fats with fruit, I'll do a separate post about this more in detail later.)
• Rule 2: Don't eat fatty fried foods-  Yes, re fried beans are out of the question (for multiple reasons)... these types of foods are hard on the digestive system and take the longest to leave the stomach than anything else you could eat. 
• Rule 3: If you do eat before class don't eat until you are full-  When eating before a yoga class eat until satisfied, don't eat too much because that can really create some discomfort down the line in your practice.  Think plow pose with a full stomach before grabbing that extra roll or raw cookie... no thanks!

 

Now, how to eat AFTER a yoga class is completely different.  After a good solid workout it is imperative that you nourish the body with healthy foods.  There is a special window of time about 45 minutes after a good intense workout that the muscles will absorb what you eat better than after that time.  Bring a protein shake with you to the studio or gym and drink up right after class, especially if the yoga class you attended was very yang style or heated class.  Another very important thing to do after yoga is drink LOTS of water!!!  During a yoga class the body detoxifies itself but without good hydration after a class those toxins can stay in the body and have nowhere to go.  

photo creditTake THAT toxins!

(half full or half empty?) :)

 

My all time favorite thing to drink after a yoga class is this:

or thisphoto credits

 

These 2 are my favorite proteins and added bonus they are soy and dairy free and free of most other common food allergens.

 

Have a fantastic day and remember that if you ever feel like our friend at the beginning of the post in your yoga class it is quite alright to be that person once in a while :)

 

Namaste,

Renee