If you missed my recent talk on fueling and hydrating for heated yoga classes, here are some tips on what to eat before and after class.
Many yoga studios will encourage students to come to class on a completely empty stomach. Well, if you take a morning class , your glycogen stores will have been largely depleted after an all-night fast while you’re sleeping, limiting your energy for exercising. Even a small amount of easily digested food eaten an hour or ideally 2 hours before class will give you more energy and endurance for your workout. Also, if you eat a little something before class, you’re much less likely to overeat afterwards, and it’s much easier to make healthful food choices when you’re not ravenous.
If you take evening heated yoga classes, having a light, healthy snack with some water 2 hours before yoga is also good idea – you’ll have more energy during your workout and, again, you won’t overeat later at dinner. A healthful, easy-to-digest, low-fat snack combining complex carbohydrates, lean protein and a little healthy fat will facilitate a high-quality workout as well as help you recover from class. Here are some suggested pre- and post-workout snacks or mini-meals:
-Whole grain cereal and milk
-Plain low-fat or non-fat yogurt with banana or berries and a few chopped walnuts or slivered almonds
-1/2 of a turkey or peanut butter sandwich on whole grain bread
-Apple and string cheese
-Small handful of nuts and a piece of fruit
-Banana dipped in natural peanut butter or almond butter
-Veggies (raw or steamed) dipped in hummus
In summary, pre-workout snacking helps 1) sustain your energy throughout the workout, 2) facilitate your post-workout recovery, and 3) keep your appetite under control after class.
Also, for tips on hydrating before heated yoga classes, check out my recent blog on the topic.
Be Well,
Carolyn
If you missed my recent talk on fueling and hydrating for heated yoga classes, here are some tips on what to eat before and after class.
Many yoga studios will encourage students to come to class on a completely empty stomach. Well, if you take a morning class , your glycogen stores will have been largely depleted after an all-night fast while you’re sleeping, limiting your energy for exercising. Even a small amount of easily digested food eaten an hour or ideally 2 hours before class will give you more energy and endurance for your workout. Also, if you eat a little something before class, you’re much less likely to overeat afterwards, and it’s much easier to make healthful food choices when you’re not ravenous.
If you take evening heated yoga classes, having a light, healthy snack with some water 2 hours before yoga is also good idea – you’ll have more energy during your workout and, again, you won’t overeat later at dinner. A healthful, easy-to-digest, low-fat snack combining complex carbohydrates, lean protein and a little healthy fat will facilitate a high-quality workout as well as help you recover from class. Here are some suggested pre- and post-workout snacks or mini-meals:
-Whole grain cereal and milk
-Plain low-fat or non-fat yogurt with banana or berries and a few chopped walnuts or slivered almonds
-1/2 of a turkey or peanut butter sandwich on whole grain bread
-Apple and string cheese
-Small handful of nuts and a piece of fruit
-Banana dipped in natural peanut butter or almond butter
-Veggies (raw or steamed) dipped in hummus
In summary, pre-workout snacking helps 1) sustain your energy throughout the workout, 2) facilitate your post-workout recovery, and 3) keep your appetite under control after class.
Also, for tips on hydrating before heated yoga classes, check out my recent blog on the topic.
Be Well,
Carolyn