Suggested nutritional menu for yogis after yoga practice

Depending on the time of practicing yoga, the nutritional menu for yogis after practice will be different to maximize the reduction of pressure on muscles after practice.

Like other disciplines, eating also plays an important role in yoga practice. A nutritious post-workout diet not only helps yogis have enough energy during practice, but also helps to minimize the pressure on the muscles.

To help you have the best nutrition, has collected 5 nutritional menus according to each time of day yoga practice. Try it out to see if it’s right for you.

For yogis, a good diet needs to ensure that there are 5 main nutritional groups: fiber, sugar, protein, vitamins, minerals with natural foods, completely unprocessed.

In addition, in the daily diet, it is also necessary to limit the intake of meat, fish, poultry, eggs, onions, garlic, mushrooms, vinegar; overcooked or processed foods; leftovers or reheated food; foods that are too spicy, too sweet, and foods that contain stimulants such as coffee, beer, wine, etc.

Suggested nutritional menu for early morning yoga session (4-8 am)

At this point, most people will choose to exercise when they are hungry (ie on an empty stomach and have not eaten anything). If you are too, after exercise, give your body about 300 – 500ml of water. Then you can get some protein, a little fat, and a little carbohydrate through foods like:

  • A plate of tofu sautéed in coconut oil with bread served with some vegetables. And have an extra fruit or vegetable smoothie.
  • A couple of bananas with a handful of almonds, sautéed greens and a hard-boiled egg
  • A cup of oatmeal cooked with almond milk, some strawberries, and some walnuts. Oats can also be used to cook porridge at other meals of the day because it is very beneficial for the stomach.
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Suggested nutritional menu for early morning yoga session

After a workout, you can load up on some protein, some fat, and some carbohydrates

Suggested nutritional menu when practicing yoga at noon

If you choose to practice yoga at noon, you will most likely want to eat a snack (such as a few pieces of fruit) 30 to 60 minutes before exercising to give your body enough energy. After you finish practicing, you can prepare yourself a delicious lunch with the following suggested menu:

  • Brown rice bread with vegetables and Hummus (a sauce made with olive oil, chickpeas, lime juice, sesame butter and garlic)
  • A large salad bowl made with your favorite vegetables. You should keep vegetables and ingredients fresh, as little as possible on the stovetop.
  • Or you can also prepare a salad with cooked grains or beans served with a few slices of butter

Suggested nutritional menu when practicing yoga at noon

If you choose to practice yoga at noon, you will most likely want to eat a light meal

Suggested nutritional menu when practicing yoga in the afternoon (about 2 – 4 pm)

At this point, it’s likely that you’re still full because you just ate lunch, so you won’t want to eat anything more. However, after training, you should still have a snack so that the body has enough energy to wait until dinner. Here are a few suggested menus:

  • An apple with a handful of almonds
  • A small bag of mixed nuts and fresh fruit
  • A small box of milk
  • A piece of bread with some margarine and fruit.

Suggested nutritional menu when practicing yoga in the afternoon

After training, you should still have a snack so that your body has enough energy to wait until dinner

Suggested nutritional menu for early evening training session (about 5-6 pm)

When you want to practice yoga in the early evening, you want to finish it completely before having dinner. If you feel hungry, you can eat before yoga a light meal about 30-60 minutes.

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After the workout, you can have a cup of rice with a cup of vegetable soup, lentils and a plate of stir-fried vegetables. This will help the stomach work stably and easily digest, avoiding affecting sleep because of late dinner.

In addition, yoga practitioners note that soup should not be eaten together. Because this will make you swallow more rice instead of chewing, which is very harmful to the stomach.

Suggested nutritional menu for late night training

This is the time when you usually have dinner and are advised not to eat too much because it can affect sleep as well as the digestive system. However, after the workout, you will feel dehydrated and a little hungry. So it won’t be a problem to eat more:

  • An apple and a glass of coconut water
  • A banana with almond butter
  • A slice of grain bread
  • 1 cup miso soup.

Above are a few suggestions on nutritional menu after yoga practice for yogis. You are completely free to adjust to suit you but need to focus on eating lots of vegetables, fresh foods and whole grains.

Hopefully with these shares, you will be able to find a nutritional menu that is most suitable for you. To update information about health, nutrition and exercise, download the smart exercise app right away.

Reference source

Top 5 Post-Yoga Meal Ideas From A Nutritionist Accessed: 10/6/2020

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