You didn’t think we would really have a yoga blog and not talk about food, right? We want to educate and support all areas of your yoga practice; and the proper way to fuel your body is a really important one. So let’s dish, shall we? (see what I did there?) ????
In the Yoga Sutras, Patanjali talks about the Niyama of Saucha or cleanliness/holiness, which is very often applied to a yogi’s diet. Feeding your body the cleanest foods offers purity of mind and body, according to Patanjali. Many research studies have also proven this fact to be true in today’s modern science. In fact, one study showed that approximately 80% of chronic diseases are preventable with adopting and maintaining a whole food diet. So, yeah…eat food that’s good for you–got it. But, let’s talk specifics about when you should eat and what you should eat to support your practice. Let’s get into it.
Pre-Practice Prep
Before practice, whether you are an earlier riser or late evening yogi, your practice will feel the best if you fuel your body with a light bite with plenty of time to digest. Most dietitians and nutritionists recommend eating an hour prior to practice, however 30 minutes at the bare minimum is needed in order for the body to process your snack. Think fruit, a handful of nuts, or a smoothie for your pre-yoga dish.
Post-Practice Recovery
When it comes to your after class meal, think of a well rounded plate. You will want to hit all of your macro nutrients, proteins, carbohydrates, and fats.
Many yogis adopt a vegetarian or vegan lifestyle, so finding protein sources can require creativity, but is by no means impossible! Animal sources like fish, chicken, turkey, and beef are all high in protein and will help your body build muscle and repair any damage. Nuts and legumes are great plant sources of proteins and staples for many dishes.
As for carbohydrates, you can indulge in fruits, vegetables, and grains of all kinds, but again–remember that whole foods are much preferred over processed foods. Think of roasted veggies or a salad with cranberries and mandarine orange slices. The combination of protein and carbohydrates is the perfect equation for a recovering body.
Steal Our Favorite Recipes
The “Yoga Glow” Green Smoothie (Light & Refreshing)
This option is hydrating and packed with nutrients, focusing on leafy greens to provide energy without heaviness.
Ingredients: 1 cup fresh spinach or kale, 1/2 banana (frozen), 1/2 cup pineapple or mango, 1-inch fresh ginger (peeled), 1/2 cup coconut water, and a squeeze of lime juice.
Benefits: Ginger helps with digestion, while the coconut water replenishes electrolytes
The Chickpea “Glow” Bowl (Plant-Based & Balanced)
This bowl is rich in protein, grounding root veggies, and nutrients to replenish energy stores.
Ingredients: 1 cup cooked quinoa, 1 cup cooked chickpeas, 1 cup halved cherry tomatoes, 1/2 chopped cucumber, 1/4 thinly sliced red onion, 2 tbsp olive oil, lemon juice, 1 tsp dried oregano, salt/pepper
Instructions: Mix the quinoa with chickpeas, tomatoes, cucumber, and onion. Whisk olive oil, lemon juice, and seasonings together, then drizzle over the bowl.
Salmon & Roasted Vegetable Sheet Pan
A high-protein, nourishing dinner to support muscle recovery.
Ingredients: 2 salmon fillets, 2 cups broccoli florets, 1 red bell pepper (sliced), 1 small sweet potato (cubed), 2 tbsp olive oil, 1 tsp smoked paprika, lemon wedges.
Instructions: Preheat oven to 400°F (200°C). Toss veggies with oil, paprika, salt, and pepper on a tray. Nestle salmon among veggies and roast for 18–22 minutes
Whatever way you slice it, you need to fuel your body well in order to maintain an enjoyable and successful yoga practice. Make your grocery list, do some meal prepping, and register for your yoga classes this week! We will see you on the mat.
