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What to Eat Before and After Hot Yoga? Get the Perfect Glow

What to Eat Before and After Hot Yoga

As a regular practitioner of hot yoga, I know how crucial it is to eat the right foods before and after a session.

Hot yoga, known as Bikram yoga, demands considerable energy, intense focus, and proper hydration. Proper fuel makes maintaining the intensity and focus needed for a successful practice easier.

Before hot yoga, eating a light meal or snack that is easily digestible is essential. Foods high in fiber or fat can cause discomfort during the practice. 

Instead, choose nutrient-dense foods like fruits, vegetables, and lean proteins. Drinking plenty of water before class is also crucial for proper hydration.

During hot yoga, staying hydrated by drinking water regularly is essential. Sweating, when it happens, can lead to a significant loss of fluids in your body, potentially causing dehydration. 

You might want to drink coconut water or sports drinks to replace the lost electrolytes during sweating.

After hot yoga, it is essential to refuel the body with nutrient-dense foods that aid in muscle recovery. 

After your workout, consider choosing fruits, veggies, or lean proteins for a nutritious meal. Don’t forget to keep your body well-hydrated by drinking ample water.

What to Eat Before Hot Yoga

As someone who practices hot yoga regularly, I know how important it is to fuel my body correctly before a class. Eating the right foods can help me maintain my energy levels and avoid feeling bloated or gassy during practice. 

Here are some tips on what to eat before hot yoga to help you feel your best:


It’s essential to plan your pre-workout meal at least 1-2 hours before the class to allow for proper digestion. Eating on an empty stomach can cause hunger pangs while eating too close to the class can cause discomfort and gas.

Carbohydrates and Proteins

A light meal or snack with carbohydrates and lean protein can give the body the necessary fuel to power through the class. Some good options include a banana with peanut butter, a protein bar, or a small serving of granola with berries.

Fruits and Veggies

Consuming fruits and vegetables supplies your body with vital vitamins, minerals, and fiber, aiding in regulating blood sugar and promoting better digestion. Try snacking on some carrots and hummus or an apple with almond butter before the class.


Drinking plenty of water before the class is essential for proper hydration. It’s also a good idea to bring a water bottle to the class and sip on it throughout the practice to replace lost fluids.

What to Avoid

Avoid eating heavy or greasy foods before the class, as they can cause discomfort and sluggishness. Also, avoid sugary snacks that can cause a sudden energy crash. Finally, avoid eating foods that cause gas or bloating, such as beans or broccoli.

Ideal Time to Eat Before Hot Yoga

Ideal Time to Eat Before Hot Yoga

As a yoga practitioner, I know how important it is to fuel my body correctly before a hot yoga session. Eating the right foods at the right time can help me perform better and avoid digestive discomfort during the practice. 

Firstly, it is recommended to practice hot yoga on an empty stomach. You should avoid eating anything at least 2-3 hours before practice. This allows your body to digest the food properly and avoid digestive discomfort during the practice.

However, if you practice in the morning, fueling your body with light and easy-to-digest foods is crucial. You can have a small snack like a banana or a handful of nuts at least 30 minutes before practice. This will give you enough energy to perform better without feeling too full or bloated.

If you plan to practice hot yoga later in the day, having a light meal at least 2-3 hours before your practice is recommended. Don’t eat heavy or spicy foods before your practice to avoid tummy issues. Instead, you can have simple carbs like whole grain toast or oatmeal with protein like nut butter or tofu scramble.

What to Avoid Eating Before Hot Yoga

What to Avoid Eating Before Hot Yoga

As someone who practices hot yoga regularly, I’ve learned that certain foods can negatively impact my performance and overall experience. Here are some foods I avoid eating before hot yoga:


Consuming sugary foods before a hot yoga session may significantly drop energy while practicing. This can make it difficult to focus and complete the class. Before hot yoga, I avoid sugary snacks like candy, pastries, and soda.


Fat-rich foods take longer to digest, leading to discomfort and bloating during hot yoga. I avoid eating fried foods, cheese, and fatty meats before class.

Gas-Producing Foods

Eating foods that produce gas can lead to discomfort and embarrassment during hot yoga. I avoid eating foods like beans, broccoli, and cabbage before class.

Heavy Meals

Eating a heavy meal before hot yoga can make it difficult to move and breathe comfortably during the practice. I avoid eating large meals like burgers, pizza, and pasta before class.

What to Drink Before Hot Yoga

What to Drink Before Hot Yoga

Hydration is critical when it comes to hot yoga. Drinking enough fluids before class is essential to hydrate your body. Drinking water is the best option for most people, but other options can help replenish electrolytes and provide additional benefits.

One option is coconut water, packed with electrolytes to help replenish fluids lost through sweating. It’s also low in calories and contains natural sugars that boost energy. Another option is almond milk, which is a good source of protein and can help keep you feeling full during your practice.

Don’t drink sugary beverages because they can make your blood sugar rise quickly and then drop. Instead, choose healthier options like water, coconut, or almond milk.

What to Eat After Hot Yoga

What to Eat After Hot Yoga

After a hot yoga session, nourishing your body with the right nutrients is crucial for proper recovery. As someone who practices hot yoga regularly, I know the importance of eating the right foods after a session. 

Here are some of my top recommendations for what to eat after hot yoga:

Lean Protein

Consuming protein after hot yoga is crucial for muscle recovery and growth. Some great lean protein sources include chicken, fish, tofu, and hard-boiled eggs. Mix protein powder into your smoothie or create a delicious Greek yogurt parfait by combining nuts and fruit.

Healthy Fats

Healthy fats are also crucial after hot yoga to help your body recover and reduce inflammation. Avocado, almond butter, nuts, and nut butter are excellent sources of healthy fats. You can add healthy fat to your smoothie or have a handful of almonds as a snack.

Complex Carbohydrates

After a hot yoga session, your body needs to refuel with carbohydrates to replace the energy you burned during your practice. Some great sources of complex carbohydrates include quinoa, brown rice, and vegetables. You can also try having a quinoa bowl with grilled chicken and veggies or a sweet potato with some almond butter and granola.

Hydrating Foods

Sweating during hot yoga can leave you dehydrated, so it’s important to hydrate after your practice. Foods like watermelon, cucumber, and leafy greens are all great sources of hydration. You can also try having a smoothie with almond milk and spinach or adding electrolyte-rich coconut water to your water bottle.

As a registered dietitian, I highly recommend incorporating these foods into your post-hot yoga meal plan to help your body recover properly. Remember to listen to your body and fuel it with the nutrients it needs to thrive.

Ideal Time to Eat After Hot Yoga

Ideal Time to Eat After Hot Yoga

As I mentioned earlier, eating after your hot yoga practice is essential to maximize the benefits of your workout. But when is the ideal time to eat after hot yoga?

Experts recommend consuming a post-workout meal within 30 to 60 minutes of your workout. This time frame is crucial because your muscles are most receptive to nutrient uptake during this period. Eating within this window helps replenish glycogen stores, repair muscle tissue, and reduce muscle soreness.

However, it’s important to note that the ideal time to eat after hot yoga may vary from person to person. Some people may feel comfortable eating immediately after their workout, while others may need more time to cool down and hydrate before eating.

It’s also crucial to plan your meals and snacks ahead of time to ensure that you’re consuming the proper nutrients in the right amounts. For your meal or snack to be well-rounded, including a mix of carbohydrates, protein, and good fats is important. This helps your muscles recover and refuels your energy.

Here are some examples of post-workout meals and snacks that you can try after your hot yoga practice:

  • Greek yogurt with berries and granola
  • Whole-grain toast with avocado and scrambled eggs
  • Grilled chicken, roasted sweet potatoes, and green beans
  • Protein smoothie with banana, peanut butter, and spinach

Fueling your body with the proper nutrients at the right time is critical to optimal muscle recovery and performance. 

What to Avoid Eating After Hot Yoga

What to Avoid Eating After Hot Yoga

Avoiding certain foods after practice is equally important as fueling your body with the proper nutrients before hot yoga. Here are some foods to avoid eating after hot yoga:

High-Sugar Foods

While reaching for a sugary treat after a sweaty yoga session may be tempting, avoiding high-sugar foods is best. Consuming sugary treats following a hot yoga session could rapidly increase blood sugar levels, ultimately causing an energy crash. Instead, choose natural sugars in fruits and vegetables to satisfy your sweet tooth.

High-Fat Foods

After hot yoga, having a meal high in fat can slow down your digestion and lead to discomfort and bloating. To avoid these problems, skipping foods like fried items and fatty meats is better. Instead, go for lean protein options such as grilled chicken or fish, and include small portions of healthy fats like avocados and nuts in your diet.

Gassy Foods

Avoid eating gassy foods after hot yoga, as they can cause discomfort and bloating. Some examples of gassy foods include beans, broccoli, cabbage, and onions. Instead, choose easily digestible foods like cooked vegetables, quinoa, or brown rice.

Large Meals

It’s best to avoid consuming large meals immediately after hot yoga. Your body needs time to cool down and recover before digesting a heavy meal. Instead, opt for a light snack or meal within 30 minutes to an hour after your practice to refuel and aid in muscle recovery.

What to Drink After Hot Yoga

Hydration is key after a hot yoga session. Drinking water is essential to replace the fluids lost through sweat during the practice. Drinking at least 16-20 ounces of water within 30 minutes to an hour after the class is recommended.

After doing hot yoga, it’s important to rehydrate and restore important minerals called electrolytes. These minerals help balance the fluids in our bodies. Drinking coconut water after your workout is a tasty and low-calorie way to do this. Plus, it’s high in potassium, which helps your muscles recover.

After hot yoga, you can go for almond milk as a great drink. Protein, calcium, and vitamin D help your muscles and bones. Adding some protein powder to almond milk gives your muscles more help and extra nutrients.

It is important to note that sugary and sports drinks should be avoided after hot yoga as they can be high in calories and sugar. Instead, choose natural and hydrating options like water, coconut water, or almond milk.

Special Dietary Considerations for Yogis

As a yogi, it is crucial to consider your dietary needs and adjust accordingly. Whether you are a vegetarian, vegan, or simply conscious of what you eat, there are certain things to remember when fueling your body for hot yoga.

For those following a vegetarian or vegan diet, it’s important to ensure they receive adequate protein and iron. You can obtain high-quality protein from nuts, dairy products, legumes, and leafy greens. Incorporate leafy greens, beans, and fortified cereals into your meals to meet your iron requirements.

Special Dietary Considerations for Yogis

Staying properly hydrated is essential for everyone before and after participating in hot yoga. Drinking ample water aids in detoxifying the body and maintaining the well-being of your muscles.

It is also essential to avoid heavy, greasy, or overly spicy foods right before a yoga class, as they can be hard to digest and may cause discomfort during your practice.

As we age, our bodies may demand a different set of nutrients to stay in good health. It’s essential to ensure you get sufficient calcium and vitamin D to maintain strong bones. You can obtain calcium from yogurt, cheese, and fortified plant-based milk sources.

Finally, listening to your body and being intuitive about eating is vital. If you feel your body needs more or less certain nutrients, adjust your diet accordingly. 

Understanding Your Body’s Needs

As someone who practices hot yoga, it’s important to understand your body’s needs before and after a session. Listening to your body is key to determining what to eat to fuel your practice and aid muscle recovery.

During hot yoga, you may find your energy levels high, but you may also feel exhausted towards the end of the session. It’s important to be intuitive and recognize when your body needs fuel. 

If you’re feeling hungry before a session, a small, simple snack such as a piece of fruit or a small handful of nuts is a good idea.

After hot yoga, eat healthy foods like grilled chicken, fish, fruits, and vegetables to help your muscles recover. Have a light meal or snack within 30 minutes to an hour after your yoga session.

It’s important to note that everyone’s body is different, and what works for one person may not work for another. Pay attention to how your body feels and adjust your diet accordingly.

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