It’s been said that you shouldn’t eat two hours before yoga class or, at the very least, finish your last meal. You know the reason why if you have ever eaten a large sandwich an hour before class. Coming to class hungry is worse than being overstuffed. What’s the yogi supposed to do? You must balance your energy and blood sugar levels without feeling full or starving.

What to eat before Yoga

It is essential to fuel your body before a physically demanding class. You don’t need to be hungry in a physically demanding class if you eat a small snack about an hour before the class. After eating a light snack, pay attention to your body’s reaction in class. Listen to what your body tells you.

Eat a nutrient-dense pre-yoga meal that is easy to digest if you are hungry. It’s better to eat a small amount than not eat anything and have the energy you need to get through class.

What to Eat Before Yoga

Select whole foods. Choose fresh foods over packaged or processed snacks. Although protein and energy bars are convenient, knowing where the ingredients come from isn’t easy. The packaging also often ends up in the garbage. If you want to avoid the “meal replacement bars,” try buying some trail mix in your local grocery store’s bulk section. When you rush, these mixtures of dark chocolate, fruit, and nuts (an energy-boosting food) are perfect. For easy daily access, keep granola, nuts, or fruits in your bag.

Blend a smoothie. Smoothies can be made in a variety of ways. Blending a few nutrients and vitamins-rich ingredients, such as avocado, coconut, almond, coconut water, leafy greens, hemp seeds, and fruit and vegetables, will give you an energy boost without feeling bloated. Try a green smoothie if you’re not a fan of smoothies. Many markets offer freshly made juices and smoothies for those who are on the move.

Consume foods rich in vitamins and minerals. Bananas (high in potassium and other minerals such as magnesium) and avocados (which contain a lot of potassium and other minerals like magnesium) will provide you with the energy you need. These foods help to maintain organ function and reduce the risk of injury and disease. The National Institute of Health states that potassium is essential for nerve and muscle communication and regulates muscle function. Almonds, cashews, and other nuts are rich in minerals such as calcium, zinc, magnesium, and iron.

What Not to Eat Before Yoga

Foods that are greasy or fried. These foods can be notoriously difficult to digest. Fatty, fried foods can cause gas and bloating. They also make you feel full and uncomfortable.

Carb-dense Foods. Rice, pasta, pretzels, and bagels contain a lot of carbohydrates, which can cause inflammation and make them difficult to digest.

Raw Vegetables. Although natural vegetables can be healthy, their high fiber content may cause gas, bloating, and diarrhea.

Milk. Too much dairy can cause diarrhea, gas, and bloating.

Acidic foods. Citrus fruit and sour vegetables may cause upset stomachs in some yogis.

Practice Conscious, Healthy Eating

Learn about the principles of Ayurvedic eating. Ayurveda, an Indian medical system, takes a holistic view of health and nutrition. You may not know your dosha, but you can learn some basic Ayurvedic tenets to help your yoga practice and build body balance.

Following these guidelines, you can choose the right snack for your yoga class.

Avoid certain poses, such as deep forward bends or backbends, if you eat a sandwich right before class. They can cause heartburn when practiced soon after eating. Choose supine poses, like those used in restorative yoga classes. They can help digestion and calm an upset tummy.

Do you usually sneak in a snack to eat before class? What are your experiences? What experiences (good or bad) have you had when eating before Yoga?