Yoga nutrition: what to eat before and after

Yoga nutrition: what to eat before and after

A Budwig smoothie and cream or vegetables with protein grains, depending on the time of day you practice your yoga session. In general, yes to a plant-based diet

Whole grains, fresh vegetables rich in fiber and foods that contain omega 3 fatty acids: these are the ideal foods for those who practice yoga. Useful for our body to keep the intestinal microbiota healthy, an organ that has long been under the lens of scientists who, more and more numerous, confirm its importance for health: from the prevention of inflammation to the production of precious short-chain fatty acids against the onset of mood disorders.

All effective actions to be active during a yoga session and to maintain the right concentration.

Index

  • What to eat: a vegetarian approach
  • What to avoid
  • What to eat first
  • What to eat next

What to eat: a vegetarian approach

"If the word yoga refers to union, the best dietary approach is the plant-based one, which suggests union with all sentient beings", explains Dr. Marilù Mengoni, nutrition biologist and doctor of psychology. "So yes to vegetables, fruit, legumes, whole grains, preferably in grains (which contains all the vital elements of the food, since it has not undergone any transformation), fruit, healthy omega 3 fats (contained for example in linseed oil and in hemp oil, which should not be cooked or heated) and strictly cold-pressed extra virgin olive oil, nuts and oil seeds. Of course, everything must be well distributed to balance the nutrients ”.

What to avoid

"On the contrary – continues the expert – we should avoid foods of animal origin, sugar or refined and processed foods (such as white flour, rice or pasta) and in general all foods of industrial origin. Also no to margarines and trans fatty acids, which can jeopardize our health and promote inflammation ".

In particular, pay attention to sugar and refined carbohydrates. “These foods – says the nutritionist and psychologist – give the glycemic peak, which is followed by the insulin peak, which leads to hypoglycemia. Result? Hunger, nervousness, empty head, anxiety: all conditions that do not allow you to stay focused and active when you are doing a yoga session ”.

Foods that, moreover, are not "friends" of our intestinal microbiota. "More and more studies confirm that if we keep the microbiota healthy, we can also feel better from a psychological point of view, because there are two-way connections between the brain and intestine and vice versa", says Marilù Mengoni. "A healthy microbiota produces substances that are important for mood, such as serotonin and short-chain fatty acids, which are also useful for combating inflammation: a condition that, especially if it becomes chronic, represents an open door for the onset of many diseases, including mood disorders such as depression, but also anxiety or hyperactivity ".

What to eat first

"A light snack can be had one hour before the session. Some idea? A handful of almonds with an avocado or a banana (for the potassium supply), or a smoothie, made with a glass of vegetable milk, fruits such as blueberries, 4-5 almonds or 2-3 walnuts ".

What to eat next

“After your yoga session you may need protein to build your muscles and also minerals to restore the ones you may have lost if you sweat a lot. So, after you have recharged yourself with water, you can dedicate yourself to your meal:

  • If you do yoga in the morning: Budwig cream.
  • If you do yoga in the evening: start your meal with raw vegetables, made of mixed and colorful vegetables, for your supply of fiber, vitamins and minerals. Then consume a protein cereal, such as quinoa, teff, or sorghum. Or you can mix cereals and legumes (eg rice and lentils, millet and peas, etc.). You can also prepare excellent vegetable burgers with batata (American potato) and legumes to make them nutritious and tasty accompanied by cooked seasonal vegetables ".

Finally, fasting can be an excellent practice. “But of course it's not good for everyone. Eventually – concludes the expert – forms of intermittent fasting or semi-fasting of the Kousmine method can be practiced, which is performed with three days of extracts and three days of raw vegetables ".

Tag: Yoga Foods

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