Though it is preferable to do yoga first thing in the morning and on an empty stomach, with today’s hectic schedules, people must fit in their exercise and yoga practise whenever they can. It is therefore critical to consume the correct meal before and after yoga, as well as when to eat.
Though large meals should be avoided, if they must be had, wait 3–4 hours before beginning your yoga practise; 1–2 hours after a light meal, 30–45 minutes after having juice, fresh fruits, and so on, and 15 minutes after drinking water. Yoga should be done on an empty stomach in the morning, just after waking up.
If the practise is begun 1–2 hours after getting up, one’s metabolic rate and nutritional requirements must be taken into account. At least 45 minutes before practise, it’s a good idea to eat something simple to digest like fresh fruits (bananas are a good source of potassium) or juice. Nuts, dry fruits, or even a light snack (slow energy-releasing foods like dairy products, grains) may be considered in the case of a fast metabolism or long and fairly strenuous travel to reach (by public transportation or driving one’s own car) as a feeling of hunger will be distracting during practise and the body may not have enough energy to perform asanas efficiently.
If you can’t perform yoga in the morning, the next best time is before supper in the evening, assuming you’re not sleepy. The same guidelines apply to pre-yoga eating as they do to late-morning yoga. Following a yoga practise, eat a light dinner with plenty of protein-rich foods (peanut butter and seeds, for example) to avoid muscular discomfort. Grains, dairy products, vegetables, fruits, nuts, honey, and nutritious roots would make up a perfect yogic diet. Aerated drinks and spicy, too salty, or fried foods should be avoided at all costs because they provide little or no nutrition and lead to a sensation of exhaustion and sluggishness.
A feeling of hunger may be intense at times as a yoga newbie or after practises that go very deep and include overcoming physical, mental, or emotional hurdles. Avoid eating a large meal, especially late at night, and instead listen to your body and provide it with the extra food it requires in the form of easily digestible foods such as fruits, juices, and light, healthful snacks. Always wait 30 minutes before eating after yoga to allow your body to re-acclimate.
Last but not least, water: Yoga practitioners should take a glass of water 15-30 minutes before class and avoid drinking water during class because this will divert the body’s focus away from the asanas and toward processing and digesting water. Drinking cold or very cold water at any moment requires the body to use additional energy to heat the water before it can be evacuated.
About the Author
