I am often asked when, what, and how much I should eat before I practice yoga. Yoga works best when you can breath fully and access your whole body's energy. Ideally, digestion should not be happening in an intense way, but you should not be under fueled either. The best approach to eating is to eat small portions and eat often. Snacking is OK, so give yourself permission to do so in a way that fuels your body and gives you sustainable energy. Stay away from chips and sweets.Instead, combine a serving each of carbohydrates, protein, and healthy fat. A serving of carbohydrates is 15 grams which is equal to a handful of crackers or a piece of fruit. A serving of protein is 7 grams which is equal to a half cup of yogurt or 1/3 cup of shelled edamame. A few slices of avocado or 2 teaspoons of a nut butter will give you the 5 grams of healthful fat equal to a serving. Carbohydrates digest quickly and provide ready energy while protein and fats slow down the absorption of nutrients so your energy lasts for a full 90 minute class. There is evidence that eating the right balance of carbohydrates, protein, and fats before a workout can stave off injuries. If there are no carbohydrates in your system, the body will take nutrients from muscle, making it more likely for a muscle to tear or pull.
So what should you eat before you practice yoga? Eat about 250-300 calories about two hours before you practice yoga. For example, an apple with yogurt or a handful of almonds, or a serving of crackers dipped in hummus or bean dip. After practice, snack again with the same balance of carbohydrates, protein, and heathful fats.
If you practice in the morning: Start with a smoothie with soy milk, or Greek yogurt and fruit. You can add protein powder or flaxseed which is easy to digest and provides lasting energy. If a smoothie is too much for your stomach first thing in the morning, have a mug of tea with honey and milk or a piece of fruit, before a mellow practice. After you practice, refuel with a more substantial meal such as oatmeal with fruit, nuts, and soy milk.
If you practice midday: Try sliced apples dipped in yogurt with a handful of walnuts or some mashed avocado and sliced tomato on whole grain toast with a drizzle of olive oil and lemon juice two hours before your practice. After your midday practice, dip raw carrots, cucumbers, celery, and whole grain pita triangles in hummus or another bean dip. Another option is a sandwich that incorporates fresh fruit and whole grain such as sliced peaches and yogurt cheese, ripe pear and almond butter, or strawberries and honey with hemp or sunflower seed butter.
If you practice in the evening: Eat a late afternoon snack an hour or two before class. Spread a rice cake with almond butter and top with sliced bananas, wrap a butter lettuce leaf around crumbled tempeh or seasoned, baked tofu with shredded carrots and sliced cucumbers. Another good snack consists of chopped mango, red pepper, and red onion mixed with cooked black beans, olive oil and lime juice scooped up with whole grain crackers or baked corn tortilla chips. After practice, refuel with a mixture of dried fruit, sunflower seeds and dried coconut. Or have a snack or lightly dressed edamame to hold you over until dinner.
