3 Post-Yoga Nutrition Tips
3 Post-Yoga Nutrition Tips
Powerflow Yoga kicks off its biannual 20 in 30 Challenge every April and November. Each time, students at every PFY studio try to take 20 yoga classes in 30 days.
When you take a lot of yoga classes, you need to support your body with a nutritious diet. Protein, carbohydrates and water are all essential to your body’s post-yoga recovery. Maintain your electrolyte levels, too, especially when youf take only hot yoga classes. All that sweating dries the body up.
We asked a few PFY teachers for some advice. Since yoga teachers are always on the go, they know how to get a healthy fix when short on time. Below, read 3 Post-Yoga Nutrition Tips.
Eat almonds for protein
Yoga poses cause the body to break down protein. Don’t worry, that’s how your muscles grow stronger.
Most nutritionists estimate that a person needs 0.8g of protein per kg of bodyweight. Eating a good source of protein like almonds or almond butter after a yoga class helps the muscles to recover and build new fibers. Just one serving of ten almonds offers the body seven grams of high-quality protein.
Not into nuts? “Eggs are a healthy option too,” writes PFY Livingstonteacher Nicole Dockx. “Throw in some veggies like spinach, avoacdo or peppers for a well-rounded, nutritional breakfast.”
Dates replenish electrolytes and carbohydrates
When you sweat a lot, your body loses not only water but also electrolytes. These salty minerals keep the boyd hydrated and prevent the muscles from cramping.
Medjool dates rehydrate the body with vital salts like potassium and magnesium. In fact, one medjool date nourishes the body with more electrolytes than a single serving of Gatorade. Next time you’re in the kitchen, satisfy your sugar craving with this naturally sweet fruit. Working out depletes the body’s glycogen reserves, so remember: Natural, high-quality carbs are your friends.
This one should go without saying: Drink water. And lots of it.
Hot yoga exponentially increases how much you sweat and therefore how much water you lose. Water not only wets your whistle but also lubricates your joints, delivers nutrients to your cells and moistens tissues in your eyes, mouth and nose.
As the weather continues to warm up, ensure you are well-hydrated before you come to a Powerflow Yoga class. “I try to drink eight ounces of water before class,” writes PFY Operations Director Christina Kilelee. “I take small sips during class when necessary, and drink at least eight ounces of water within 30 minutes of class ending.”
Ayurvedic teachings suggest avoiding cold water. Cold causes the body’s blood vessels to contract, so drinking room-temperature or warm liquids may be easier to digest. They may rehydrate you quicker than ice water, too.
Don’t skip a post-yoga meal
Research shows that the perfect post-workout snack includes both protein and carbohydrates. “The most important time to fuel up is after class,” says Dockx. “If you don’t eat after yoga, your muscles will grow weaker.”
Use these tips to cross the 20-in-30 finish line. Do you have a healthy recipe you’d like to share? Email it to us, and we may feature it in an upcoming blogpost.
- Eat enough protein.
- Stay hydrated.
- Remember: Carbs are you friends.