It is important to replenish your body to repair itself and avoid greater injuries after a workout session, yoga.
For daily requirements of carb intake after a yoga session:
- Low-intensity yoga or activity recommended intake is 3–5 g per kg of body weight
- Moderate yoga session (~1 h / day)-5-7 g per kg of body weight
- Moderate-to-high intensity yoga session of 1-3 h / day) it is 6-10 g per kg of body weight
- Extreme commitment (moderate-to-high intensity yoga or exercise of >4-5 h / day) recommends 8-12 g per kg of body weight.
Recommended Food Options to Eat After a Yoga Class
1) Fruits
Loaded with simple carbohydrates it’s great option to help your body replenish, electrolytes, water and vitamins that will hydrate and nurture you. The carbohydrates intake will refuel your muscles and will keep the nervous system healthy.
2) Protein Option
it’s a good idea to include some protein in your menu of post-yoga snacks to help your muscles build and recover.
- If you are on the run, a fistful of almonds, your favourite combination of nuts or seeds will provide you with a good amount of protein and energy after your practice.
- Eggs are also great option, for their great protein quality, vitamins and mineral content.
- Blend almond milk with cocoa powder, a sprinkle of powdered ginger and a banana.
- Make your own protein bars or balls – just mix dry fruit and nuts.
Consuming natural sources of protein will help your muscles recover and become stronger. You only need about 10 to 20 grams of protein to keep your muscles happy after a workout.
3) Minerals
Keep water and fruit handy. If dehydrated, try an oral serum or supplement with the proper number of electrolytes and glucose.
When to Eat
The first two hours after your practice are key. Your body is most receptive to receive the nutrients currently.
Right after your practice is the ideal time for carb replacement in your muscles so that they can rebuild glycogen, which is the storage fuel for your muscles. The benefit Preventing chronic fatigue, acute burnout or injuries.
Key
- Plenty of water, pure and simple, is necessary.
- Eat something! A healthy snack (fruit or protein) will refill your energy stores within your muscles and your liver.
Make sure, to carry a banana, a pack of nuts or other healthy snack that will help you restore, recover and take care of your body for immediately after your practice.