- Drink at least 8 ounces of water 30 minutes before class. If it is evening class, try to drink half of your body weight in water throughout the day. For example, if you weigh 120lbs, drink 60 ounces of water during the day.
- Don’t drink a lot of caffeine prior to class. Coffee is dehydrating and if hot yoga is our preference, we need to focus on hydrating our body.
- Do eat small snack 60-90 minutes before class if you are going for a evening class. If you are going for a morning class, eat half a banana at least 30 minutes prior.
- Don’t eat a large meal prior to class. If your stomach is full, you will have a hard time engaging your core, poses will be harder to get into, and you risk getting an upset stomach. Make sure your last meal was at least an hour prior to class so your body has had a chance to digest, and choose something easy to digest.
- Best is to eat a fruit 45 minutes before yoga.
- Drink water /coconut water or to take lemons & oranges for hydrate your body.
- Eat plenty of salad half an hour prior to your meals in case you want to reduce your food intake.
- Ideal fuel is a 200-300 calorie snack, consumed up to a half-hour before class. A bigger meal in the 400/500 calorie should be eaten two or three hours before class.
- A half class of milk and bread which is light & gives satiety
- Fruits & juices like lemon, orange to get vitamin C.
- A handful of nuts like almonds, cashews, pistachio & walnuts can give you a enough energy.
- Energizing smoothies such as banana milk shake, carrot milk shake can be taken because it is light, hydrating & easily digestible.
- Whole grain toast can be taken to sustain energy without GI disturbances.
- Banana and honey is a power bar & good source of digestible carbohydrates which easily convert to workout fuel.
- Coconut water is the best rich electrolytes aids in hydration better than water.
- Apples have decent amount of vitamin c and fiber can help you over until after you have finished your class.
- Half a cup of oatmeal makes a good, light pre- practice snack.
- Water melon is a water rich fruit that is also low in acid that can help you stay hydrated and energized during warrior poses.
- Yoghurt is a great snack protein which is protein rich snack that is lactose, a naturally occurring sugar that will give you sustained energy.
- Soya, Sprouted toast and veggies.
- Smoothie with fruit, greens.
- Bananas, almonds and stir fried greens.
- Oatmeal in almond milk with berries and walnuts.
- Homemade cooked any style of breakfast- Idliy / Poha/ Upma Etc
- Salad with whole meal like chapati + rice + dal + curd.
- Salad + Chapati + chicken + Curd.
- An apple/ any fruit.
- A mix with nuts & Seeds.
- Brown Bread with any nut butter or jam.
- Some sprouted with veggies.
- A soup with veggies, beans or lentils and barley.
- Salad.
