Students often ask us for the best way to fuel their bodies. We love watching our members crush their fitness goals, and this sometimes includes losing or gaining weight. It also often involves gaining muscle and improving mental health, so we want to be super clear on this:
Food is fuel, and at Yoga 360 we think that you should eat and drink what makes you feel good! We don’t believe in food and diet shaming and think all foods are good foods. If you’d like a little guidance we encourage you to connect with a Registered Dietitian or a Nutritionist, but keep reading for some of our favourite tips. (Or check out our podcast episode with a Registered Dietitian here! [https://anchor.fm/yoga360/episodes/Episode-15—Harley-Doerr-RD-from-Dimension-Health-and-Wellness-e1bpktg/a-a73t0q1])
BEFORE YOUR CLASS
WHEN TO EAT: Good question! This is going to vary pretty heavily depending on your body. Generally, not eating for 2 hours before class is the sweet spot. Experiment to find the best amount of food and time frame for YOUR body.
WHAT TO EAT: First, be sure to listen to your body. We typically suggest something light and familiar. Here’s some of our favourites:
- apple or banana with some nut butter
- granola bar or energy bar
- oatmeal and berries
- dried fruit and mixed nuts
- hardboiled egg
- smoothie
AFTER CLASS
To support an active lifestyle most bodies will run best on a mix of lean protein, healthy fats and complex carbohydrates. Especially when you’re working hard on your mat, your body needs a store of carbs and healthy fats to function optimally.
After you’ve spent some time on your mat, we suggest you listen to your body to decide when it’s time to eat! Keep in mind that you’ll also be really thirsty when you finish practicing. We suggest filling your water bottle before you leave the studio and hydrating while you decide what to eat.
We love a good rice bowl or salad after class, but pizza is also a totally valid choice if that’s what you’re craving. We support you!
CARBS AND FATS
To support an active lifestyle most bodies will run best on a mix of lean protein, healthy fats and complex carbohydrates. Especially when you’re working hard on your mat, your body needs a store of carbs and healthy fats to function optimally.
COMPLEX CARBS:
- oats
- potatoes
- brown rice
- quinoa
- bananas
HEALTHY FATS
- avocados
- coconut oil
- nuts or nut butters
- cheese
- flaxseeds
- chia seeds
- ghee
PROTEIN
When you are building muscle, what you are actually doing is creating micro-tears and building them back up. Your muscles need protein to do the building part.
There’s some debate over whether it’s best to consume protein before or after your workout, so we suggest going with whichever option makes your body feel best!
VEGETARIAN:
- beans
- chickpeas
- lentils
- eggs
- seitan
- tempeh
NOT PLANT-BASED
- salmon
- chicken
- bison
- turkey
- pork
- beef
HYDRATION
Hydration is so important! It helps to get your nutrition to your cells. It keeps your joints lubricated to help reduce injury. It improves cognitive function, helps your organs do their jobs, and generally keeps your body running.
Health Canada recommends 6 to 8 glasses with 8 oz of water per day (for reference, a tall beverage at Starbucks is 12 oz). But this will vary super greatly depending on your body and how often you do things like spend 90 minutes on your mat doing 26 yoga postures and 2 breathing exercises. We recommend 3-4 litres a day. Keep an eye on your urine; if you’re properly hydrated, it will be very pale yellow. If it looks like Mountain Dew, it’s time to add more H20.
WHEN AND HOW
The best way to make sure you’re properly hydrated for your class is to have a consistently strong base level of hydration. Keep a water bottle handy at all times. Drink tomorrow’s water today!
HYDRATION ISN’T JUST WATER. There is a lot of water in things like lettuce and watermelon, so factor that in when you’re planning your pre-practice meals.
If you’re a caffeine addict, good news! Health Canada says moderate amounts of caffeine won’t dehydrate you. Stick to ~3 cups of coffee or ~4 cups of black tea per day.
ELECTROLYTES
Electrolytes are substances that send electric messages to your brain to help improve body function. They’ll help your body absorb hydration better, and even improve muscle function.
Sodium, chloride, potassium and calcium are all types of electrolytes.
If you’re keeping it simple, just add some pink sea salt to your water! But we love electrolyte tabs to add to our water like the NUUN tabs we sell in-studio. They’re formulated to make sure you’re getting as much hydration as you can out of your drink. We also have Ener-C as well as coconut water to help you stay hydrated! These are good before, during or after class – or any time you feel you need a bit of an extra kick!
