What to eat before hot yoga is a crucial consideration for anyone engaging in this intense practice.
Hot yoga places unique demands on the body. During a session, your heart rate increases, you sweat profusely, and your metabolism kicks into high gear.
Research shows that exercising in heated environments can enhance cardiovascular fitness, improve flexibility, and promote detoxification.
However, what we eat before engaging in such an intense workout can significantly impact our performance and overall experience.
Fasting Before Exercise
We recommend not eating 2-3 hours prior your hot yoga class. For morning classes, it can be more beneficial to have breakfast after your session.
This helps your body focus on yoga without heavy digestion, making discomfort, bloating, or cramps less likely.
Studies show that fasting before exercise can boost fat burning and energy, but it may not work well for everyone.
Research from Northumbria University shows that exercising on an empty stomach can boost fat burning. It does not make you feel hungrier later.
However, it’s essential to listen to your body and ensure you have the energy levels needed for your practice.
If you’re hungry before practice, try our students’ favourite pre-yoga snacks for a light, easy-to-digest option.
Our Student’s Favourites
Many students have found that light, easily digestible foods provide the best energy boost before a hot yoga session.
Here are some of their favourites:
- Eggs: A versatile and easily digestible source of protein that can be prepared in many ways. A boiled or poached egg can be a great source to provide sustained energy.
- Fruits: Bananas, berries, and apples are excellent choices. They are rich in vitamins, minerals, and natural sugars that provide quick energy without the heaviness.
- Beans: Light and packed with protein and fibre, beans can be a great addition to a pre-yoga snack. A small portion of hummus with vegetable sticks can be an ideal option.
However, avoid eating too much.
These options should serve to lightly fill your stomach, not weigh you down.
Ideally, consume these snacks 2-3 hours before your practice.
Drinking Water Before Yoga
Hydration is crucial, especially before engaging in hot yoga studio. Drinking enough water before your session can prevent dizziness, headaches, and even heat exhaustion.
The American College of Sports Medicine recommends drinking two to three cups of water before your workout. During your workout, drink half to one cup of water every 15 to 20 minutes. After your workout, drink two to three cups for every pound of weight you lose.
We recommend drinking water throughout the day leading up to your class. However, avoid consuming large amounts of water right before the session as it can lead to discomfort.
Sipping water slowly and steadily is the best way to stay hydrated and keep your energy up during hot yoga
What to Avoid
Before starting hot yoga, it’s important to avoid heavy, rich foods that might cause discomfort or make you feel sluggish.
- Dairy products: These can cause mucus production and lead to feeling bloated.
- Fried foods: They are high in fat and can be difficult to digest.
- Heavy meats: These require more energy to digest and can make you feel sluggish.
- Spicy foods: They can cause heartburn or indigestion, especially in a heated environment.
What to Eat After Hot Yoga
After hot yoga, it’s important to refuel with the right nutrients to help your body recover and rehydrate. Here are some recommendations for post-yoga nutrition:
- Lean Protein: Essential for muscle recovery and building after yoga. Consider foods like grilled chicken, fish, tofu, or a protein shake.
- Carbohydrates: Replenishes glycogen stores and provides energy. Opt for whole grains, quinoa, sweet potatoes, or fruits.
- Hydration: Replenishes lost fluids. Drink plenty of water or consider a rehydration drink with electrolytes to replace the minerals lost through sweat.
- Healthy Fats: Supports overall recovery. Try post-yoga meals like avocado toast or peanut butter with apple slices. You can also have a mix of avocados, nuts, seeds, and olive oil.
Conclusion
What to eat before hot yoga can make a significant difference in your performance and overall experience.
Choose light, easy-to-digest foods that provide carbohydrates, protein, and fats to fuel your body well.
Listen to your body’s needs, and with the right nutrition, you can maximise the benefits of your hot yoga practice.
For more tips and guidance, check out our comprehensive guide on Hot Yoga for Beginners.
