If you search yoga forums for eating rules before and after the yoga practice, you’ll find very different answers. After all, people’s bodies work very differently. But here are some general rules that apply almost to everyone.
Before yoga
It is recommended to eat nothing for 1— 4 hours before the practice. The gap depends on the quantity of food. If you are used to eating small portions of food during the day, it’s okay to eat an hour or even 30 minutes before going to yoga. But it should be a snack rather than a hearty meal. Otherwise, you will find it hard to do inversion poses and a lot of your energy will be spent on digesting the food. Bananas and dried fruits are all great pre-yoga snacks.
Avoid being hungry during the workout. This leads to low blood sugar and exhausts your nervous system.
After yoga
After yoga, your body needs protein as it does after any kind of a workout. Dairy products, meat, tofu, nuts, beans are good sources of protein. If you are trying to lose weight and are also doing yoga, you are probably cutting down your portions. In this case, it’s recommended to drink a protein cocktail right after the practice. Drinking a protein drink after the workout is also a good idea if you are a vegetarian.
What all yoga teachers recommend is to drink no less than 2 liters of water during the day.
Make sure you also include enough potassium in your diet. It can be found in potatoes, mushrooms, avocados, and bananas. Eating these foods will help you avoid muscle cramps.
To sum up, the rules are the following: drink a lot of water, don’t practise yoga on a full stomach, yet avoid being hungry during yoga, include enough protein in your diet to help your muscles recover, and listen to your body.
https://yoga.com/article/what-to-eat-before-and-after-yoga
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