Jeffrey Salazar
Yoga practitioners and instructors recommend eating foods that are easy to digest before a yoga session. These include bananas, apples, avocados, yoghurt, oatmeal, smoothies, and nuts. However, opinions vary on whether to eat before yoga, with some preferring an empty stomach, while others suggest eating a light snack or a full meal 1-2 hours before practice. For those on a keto diet, a low-carb, high-fat approach is recommended, focusing on healthy fats, moderate protein, and some carbs for energy.
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What You'll Learn
Keto-friendly pre-workout foods
When following a keto diet, it's important to fuel your body with the right nutrients before a workout to ensure you have enough energy to complete your routine. While the keto diet is a low-carb, high-fat diet, your body still needs some carbs, healthy fats, and moderate protein to function optimally during exercise.
- Healthy fats: Avocados are an excellent source of healthy fats and provide a sustained source of energy. They are also rich in potassium and magnesium, which can help prevent muscle cramps and promote relaxation.
- Protein: Consuming protein before a workout is essential for muscle growth and recovery. Greek yogurt, for example, is packed with protein and helps with muscle repair.
- Carbohydrates: While on a keto diet, your body's primary source of energy shifts from glucose (carbs) to ketones (fat). However, some carbohydrates can still be included in your pre-workout meal. Oats, for instance, provide complex carbohydrates that release energy gradually.
- Smoothies: Smoothies can be an excellent way to combine healthy fats, protein, and carbohydrates. Include ingredients such as avocado, Greek yogurt, protein powder, and leafy greens.
- Keto Bricks: These are designed to fuel your fitness journey and provide the nutritional punch needed to achieve your goals.
It is recommended to experiment with different eating windows and food amounts to find what works best for your body and your specific workout routine. Additionally, when starting with a keto diet, it is advised to begin with low- to moderate-intensity workouts and gradually increase the intensity as your body adapts to the new diet.
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Easy-to-digest foods
When preparing for yoga, it is recommended to eat foods that are easy to digest and that will help you stay loose while you practice. It is best to eat a full meal at least one to two hours before a yoga class, and a light snack one to one-and-a-half hours before.
- Bananas are a great source of potassium, an essential mineral and electrolyte that helps your body exert more energy. They are also rich in carbohydrates, which provide a quick energy source.
- Avocados are loaded with healthy fats, fibre, and vitamins. The healthy fats provide a sustained source of energy, while the fibre helps keep you feeling full and satisfied throughout your practice. Avocados are also rich in potassium and magnesium, which can help prevent muscle cramps and promote relaxation.
- Yogurt is packed with protein, which helps in muscle repair, recovery, and building muscles.
- Oatmeal topped with fruits or nuts is a nutritious and filling option. It offers a combination of fibre and protein, which help you stay full for longer, and the presence of complex carbohydrates helps release energy gradually, providing you with enough energy to last throughout your yoga session.
- Smoothies packed with fruits, leafy greens, protein-rich ingredients like Greek yogurt or protein powder, and healthy fats like avocado or almond butter can provide instant energy and help with muscle recovery. They can also help you stay hydrated and refreshed.
It is important to note that everyone's body is different, and you should listen to your body and eat what works best for you. Some people prefer to practice yoga on an empty stomach, while others find that eating certain foods before yoga helps them feel more energetic and improves their performance.
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Timing: eat two hours before yoga
Timing your meals and snacks is crucial when preparing for a yoga session. While some people prefer to practice yoga on an empty stomach, others find that eating a small snack before their practice gives them the energy boost they need.
Alisha Temples, a licensed dietitian and yoga teacher, recommends eating a full meal at least two hours before a yoga class. This gives your body enough time to digest the food and ensures you won't feel uncomfortable during practice. If you're eating within two hours of your yoga class, opt for a light snack instead.
For those on a keto diet, the timing of your meals and snacks before yoga may be even more critical. When you're in ketosis, your body relies on ketones (fat) for energy instead of carbohydrates. This shift in energy sources can provide sustained energy throughout the day but may not be sufficient to fuel an intense yoga practice. To avoid fatigue and weakness during your practice, it's essential to choose the right foods and allow enough time for digestion.
If you plan to eat a full keto meal before yoga, aim for at least a two-hour window before your practice. This will ensure your body has time to digest the food and use the nutrients for energy. If you're eating within two hours of your yoga session, opt for a keto-friendly light snack, such as a small serving of nuts, a smoothie, or some Greek yogurt. These options will give you a quick energy boost without weighing you down.
Remember, everyone's body is different, and you may need to experiment to find the perfect timing and snacks that work for you. Listen to your body, and don't be afraid to adjust your pre-yoga meals and snacks as needed.
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Avoid spicy, fatty, and acidic foods
When preparing for yoga, it is important to be mindful of what you eat and when. It is recommended to have a light meal no later than 2-3 hours before a yoga session. This is to ensure you have enough energy for the practice and to allow your body enough time to digest the food.
It is best to avoid spicy, fatty, and acidic foods before yoga as they can upset your stomach and make you feel uncomfortable during the practice. Spicy foods can cause indigestion and heartburn, which can be unpleasant when twisting and moving your body into different positions. Fatty foods take longer to digest and can leave you feeling heavy and sluggish. Acidic foods can cause an imbalance in your stomach, leading to discomfort and even nausea during yoga.
Instead, opt for snacks that are easy to digest and will provide you with sustained energy. Some good options include simple carbohydrates with small amounts of protein, fat, or fibre. For example, a banana or apple with peanut butter, avocado toast, hummus with carrots or crackers, or a smoothie. These choices will give you the energy you need without weighing you down.
Additionally, staying properly hydrated is crucial. Drink plenty of water throughout the day to stay energized during yoga without feeling heavy. If you're on a keto diet, you can also consider healthy fats like avocado, nuts and seeds, lean protein, Greek yogurt, and non-starchy vegetables.
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Electrolytes and hydration
Electrolytes are essential on the keto diet, and it's important to ensure you're getting enough of them. Electrolytes such as sodium, potassium, magnesium, phosphate, and calcium are crucial for maintaining proper bodily functions, including brain health. A deficiency in these electrolytes can lead to symptoms such as confusion, loss of alertness, poor judgment, and even seizures.
The keto diet has a diuretic effect, which means you may be at a higher risk of dehydration. This is because a low-carbohydrate diet leads to reduced insulin levels, which in turn decreases sodium reabsorption in the kidneys. As a result, you may excrete more sodium and water, leading to dehydration. Additionally, the loss of sodium can trigger the excretion of potassium, and without sufficient magnesium, your body cannot absorb potassium effectively. This can result in a deficiency of all three electrolytes: sodium, potassium, and magnesium.
To prevent dehydration and electrolyte imbalances, it's crucial to stay properly hydrated. Drink plenty of water or consider using a hydration or water tracker app to remind yourself to drink enough throughout the day. You can also consume electrolyte-infused water or take electrolyte supplements, which often contain a blend of sodium, potassium, magnesium, and calcium. These supplements are designed to support hydration, energy, recovery, and immune function.
It's important to note that you may be more susceptible to electrolyte imbalances when you first start the keto diet. To prevent this, you can ease into the diet gradually by reducing your carbohydrate intake slowly over time instead of making an abrupt change. This will help your body adjust and reduce the risk of experiencing "keto flu" symptoms, which can include dizziness, sluggishness, and nausea.
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Frequently asked questions
Eating keto before yoga can provide sustained energy throughout the day and help with weight loss.
Some keto-friendly pre-workout foods include healthy fats, moderate protein, and some carbs. Examples include avocado, Greek yogurt, nuts, and smoothies.
It is recommended to give yourself one to two hours to digest before a yoga session.
If you experience fatigue, sluggishness, or nausea during your yoga practice, it may be a sign that your body isn't fat-adapted yet and needs some pre-workout fuel.
