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Diet and yoga have a complex relationship. Before your yoga practice, it can help to eat foods that energize you and keep your mind in good shape. To ensure that you get maximum benefit from the asanas and pranayams performed in the first hours of the morning, light and easily digestible foods should be preferred rather than high-calorie breakfast. Before starting your yoga session, ensure adequate intake of fluids, especially those containing high electrolytes like coconut water. A bowl of fruits high in antioxidants and fiber can ensure that you remain energetic and refreshed. (Also read: 10 minutes of yoga to increase immunity)
After yoga, it is recommended to wait for 30-40 minutes before eating food so that your body is better prepared to break down the nutrients. Now is the time to have a balanced diet with all the essential food groups like proteins, vitamins, minerals, complex carbs and healthy fats. Protein is important after yoga to aid muscle recovery.
“Starting your yoga journey involves not only mindful movement and breathing, but also thoughtful consideration of the fuel you provide your body,” says Dr. Choice can have a significant impact on your energy levels, focus and recovery.” Rohini Patil, MBBS and Nutritionist, Founder of Nutracy Lifestyle.
Dr. Patil shares a guide to help you make nutritious choices for best health:
Food to eat before yoga
1. Hydration is key:Start your day with a glass of water to kickstart hydration. Before your yoga session, make sure you are adequately hydrated. Coconut water is an excellent choice, providing natural electrolytes to support fluid balance.
2. Light and digestible breakfast: If practice is for more than an hour, opt for easily digestible snacks about 30-60 minutes before your practice. A banana or a small bowl of berries can provide the right balance of energy needed by the body.
3. Avoid heavy and greasy food: Stay away from heavy, greasy or overly spicy foods. These may cause discomfort during certain postures and hinder your ability to fully engage in your practice.
What should one eat after yoga?
1. Rehydrate and replenish electrolytes: Rehydrate with water after yoga and consider replenishing electrolytes with rock salt or coconut water with fresh lemon juice. It helps restore the balance of minerals lost through sweat.
2. Protein for Muscle Recovery: Include a protein source in your post-yoga meal to aid muscle recovery. Smoothies with protein powder or quinoa salads with vegetables and tofu, or lean chicken or fish dishes are excellent choices.
3. Healthy Fats for Sustained Energy: Include healthy fats like avocado, nuts, seeds, ghee or olive oil in your post-yoga diet. These fats provide sustained energy and aid in the absorption of fat-soluble vitamins.
4. Antioxidant Rich Foods: Include colorful fruits and vegetables rich in antioxidants to combat inflammation and support overall health. Berries, leafy vegetables and citrus fruits are great choices.
5. Time matters: Aim to eat within 30-60 minutes after your yoga session to maximize nutrient absorption and aid recovery.
Consciously fueling your body before and after a yoga session is integral to enhancing your practice and promoting overall well-being.
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