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The Best Foods to Eat Pre Yoga and Post yoga – Ayurvedik India

The Best Foods to Eat Before and After Yoga

Introduction

The whole process of doing yoga includes not just the physical part but also the mental aspect as well as the body being spiritually connected. Essentially you will seque your energy, your focus and the recovery rate just by feeding yourself well both before and after the physical exercise with the theology of yoga. Is you increasingly keen on yoga or even a newbie, your nutrition is equally vital as much as the exercise, so you must ensure that you be aware of the connection between eating correctly and yoga.(1)

Pre-Yoga Nutrition

You have to fuel the body with the right nutrients before you le about to have your yoga practice session or class.

Here are some optimal pre-yoga food choices:

  1. Hydration is Key:Start your morning by drinking a glass of water as to help improve the body’s hydration process.
    While ACE puts it that taking up a pre-exercise hydration strategy is critical for performance preservation and dehydration prevention, the American Heart Association (AHA) stresses the importance of this strategy for reducing the risk of cardiovascular complications.
    In both cases, after an intense session of posture hold and breathing exercises, instead of drinking only water, choose coconut water, which is rich in natural electrolytes beneficial for fluid balance.2. Light and Easily Digestible Snacks

If you plan for your practice to be more than an hour after the last meal, carry a light snack with you, which should be consumed 30-60 minutes prior to the practice.
Rather than a complex meal, try a banana, a few berries, or if you’re feeling famished, a small bowl of berries.
As stated in the International Journal of Yoga Therapy the energy one may need to complete the activity can be provided by light snacks while not overpowering the process.

Avoid Heavy and Greasy Foods

Try to avoid having your meal a couple of hours before you show up to your yoga session as it can cause you to feel nausea or sluggish.
Reportedly published in the International Journal of Yoga, the lightness of stomach becomes an issue if you enter a yoga session after mealtime, because digestion of the food won’t be smooth enough and you will be unable to perform certain yoga poses.

Post-Yoga Nutrition

A balanced diet of protein and fiber is necessary for the muscle repair, and for overall wellness after your yoga session.

Here are some optimal post-yoga food choices

  1. Rehydrate and Replenish Electrolytes
    Having finished with your yoga, drink water to restock your system with fluids lost due to sweat. ## Instruction: Humanize the given sentence.Together with lemon water or coconut water which will replenish electrolytes, a balance of mineral will just come perfectly.
    The Journal of the International Society of Sport Nutrition states that drinking fluids with sodium and potassium ions has the highest evidency by sports nutrition-related researches to replace the loss of electrolytes during exercise.2. Protein for Muscle Recovery
    Remember to add a protein to your post-yoga meal in order to stimulate process of muscle restoration and recovery.
    Try eggs, turkey slices, or pork cubes for breakfast. When hunger strikes at night, go for options like protein smoothie with whey or plant-based protein powder, tofu stir-fry with vegetables, or grilled chicken breast.

    From JACN, the Journal of the American College of Nutrition, it is worth highlighting the fact that it is important to intake a rich source of proteins after a workout as that helps muscle protein synthesis and repair.

    3. Healthy Fats for Sustained Energy

    Add foods rich in vitamin E, such as avocados, nuts, seeds, olive oil, etc. to your meal after yoga to improve the nutritional balance.
    The type of fats that one consumes is highly significant. Healthy fats promote sustained energy and they facilitate the absorption of fat-soluble vitamins.

    The Harvard Health Publishing defines monounsaturated and polyunsaturated fats like nuts, seeds and olive oil as anti-inflammatory which not only can reduce inflammation but also help with heart health.

    4. Antioxidant-Rich Foods

    Add pigmented fruits and veggies that are known to prevent inflammation and disease, including the all-mighty antioxidants.
    In this regard, berries, green leaves, orange fruits and bell peppers are fair examples of what you can eat.

    According to the National Center for Complementary and Integrative Health’s opinion, antioxidants in fruits and vegetables may have a beneficial effect on chronic inflammation and diseases due to their potential to reduce inflammatory processes and thus prevent diseases.

5. Timing Matters
Target to consume a balanced meal that is composed of the necessary nutrients and get it completed within 30 to 60 minutes after the yoga session so as to optimize nutrient absorption                and take care of the recovery.

As revealed by a research paper in Journal of the International Society of Sports Nutrition, eating a post-exercise meal that satisfies muscle’s carbohydrate and protein needs should be                   executable within this time window, resulting in enhanced glycogen restoration and muscle recovery.

Related: Top 5 Post-Workout Tips with Ayurveda

 

Conclusion

The final stage of this process is selecting the proper foods to eat prior and post to the exercise, this is for augmenting performance, recovery, and therefore increasing wellness. By supplementing nutrient enriched foods and remaining hydrated, your body will be properly energized to better utilize the entire potential of a yoga practice.

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