Yoga sessions are a great form of meditation while doing some strenuous poses. Doing yoga poses can also hurt your body, especially if you are doing the wrong method. It can be aggravated if you have an irregular posture, or you do not replenish your body with the lost nutrients during each session.
If you want to be a yoga instructor, you need to consider how your students can bounce back from a challenging session. If you are planning to undergo yoga instructor training, you also need to know the nutrition side of this practice.
If you are a yoga enthusiast, you need to know the importance of meals that you should take before and after sessions to provide your body with a good recovery. Here are some tips to help you get started.
Fruits Are Good For You
It’s been known for hundreds of years that one of the best ways for staying healthy and fit is to eat fruits and vegetables. Eating fruits is one of the best foods for recovery after a yoga class. Fruits have almost all the nutrients that you need, like electrolytes, carbohydrates, water, and vitamins that will help your body stay hydrated. Yoga sessions will tire your joints and muscles, which need carbs to refuel and maintain a healthy nervous system and a very sharp mind. Some fruits even have anti-inflammatory properties that can help prevent injuries after an exhausting session.
Right Foods For Your Muscle
There are lots of different types of yoga exercises. Each type of session will make your muscles work hard to achieve the release of tension in your body. You need to take good care of your muscles by giving the right amount of protein, especially for recovery after yoga classes. As an instructor, you should advise your class that proteins in supplements are not recommended for intake because of excessive sugar, preservatives, or more amounts of protein. You may find natural sources of proteins in legumes, nuts, and grains.
Here is some quick advice to get you started:
- If you are busy, stock up on almonds. Giving yourself about a fistful of them can help boost your protein stores, enough to provide you with tons of energy post-yoga.
- Eggs are a big win for protein. Plus, they are also excellent sources of vitamins and minerals.
- Make your own protein shake. Mix almond milk and cocoa powder and top it off with ginger and banana for a healthy pick-me-upper. Keep in mind that you need to keep it as organic as possible, so you won’t need to flush it out of your system later on.
- Homemade protein bars are also great. If you have skills in the kitchen department, mixing fruits and nuts can be easy-peasy. There are tons of healthy recipes that you can check out. You may want to choose fruits and nuts without any artificial flavors for a more natural booster.
Note, however, that your protein levels must also be in check. Don’t go overboard. Remember that you only need approximately 15 to 20 grams of protein to relax your muscles after your yoga session. For your reference, the protein content of food groups are as follows:
- Loaves of bread/cereals/grains: 3 grams of protein each serving
- Dairy products: 8 grams of protein each serving
- Meat and soy meat substitutes: 7 grams of protein each serving
Know Your Electrolytes
It is pretty common to see people consuming sports drinks right after strenuous activity. This is a common mistake that you should teach your students about. You need to understand that these commercially available sports drinks do not contain the right amount of electrolytes to replenish all those you’ve lost during your session. In fact, it does contain tons of sugar, which is not helpful if you are trying to lose weight through yoga. If you can’t tolerate plain water, you can infuse it with fruits or go for coconut water instead. The idea is to replenish your body with all the water and minerals that you have lost as you sweat through your yoga session.
Keep in mind that losing electrolytes can only dehydrate your body. This condition is not good. If you keep losing electrolytes, your body will suffer the consequences. There may be instances when you will feel dizzy, nauseous, and even lethargic. And when this happens, it can affect your overall performance.
Eating After a Yoga Session: When Is the Right Time?
Ideally, people opt to postpone their meals after a yoga session. This should not be the case. Skipping meals right after a yoga session is an incorrect practice. In fact, giving your body the nutrients it needs must be done within the first two hours post-session. This is the golden time for your body to receive the most nutrients. It will help condition your body and improve your overall performance in yoga. This way, you can also impart to your students the proper way of nourishing your body. Remember to include the appropriate proportions of protein, carbohydrates, and nutrients to heal your muscles heal.
In general, you should consume your carbohydrate replacements right after your yoga session. This practice helps in replenishing your body’s glycogen levels. This is crucial for your body as it helps prevent long-term fatigue, acute injuries, or burnout.
There are two things that you should keep in mind. One is that you should always hydrate yourself with plenty of water. If you can simply have water, it is enough to refresh your body. Next, you should never forget to fuel your body with healthy food items, mainly fruits, and protein, to ensure that your energy stores are up even after your yoga session. Teach your students how important it is to always have a healthy snack that can help them quickly recover. As much as possible, you should always have a protein bar or fruit in your bag whenever you go out for a yoga session. When you practice this constantly, it can become a habit that can help you maintain a healthy body, mind, and spirit.