Hot Yoga is a demanding workout. To optimize the benefit of Hot Yoga, you need proper nutrition so your body can sustain the activity. Hot Yoga workouts enhance your general strength, but if you have inadequate protein intake you can't build muscles. You run the risk of feeling weak during the workout and other daily activities. To maximize your workout, here are tips on what to eat and drink as an active Hot Yoga participant.
Hydrate Before The Session
Make sure to drink up at least 8 oz of water, 30 minutes before hot yoga class starts. If you're taking an evening session, try to drink water that is half your body weight (in ounces) during the day before class. For instance, if you weigh 100 lbs, hydrate 50 ounces of water throughout the day. Ensure 8 ounces of that is within 30 minutes of your class. If you attend morning yoga, try to drink 8-16 ounces prior to class. You may also drink tea or flavored water so you can able to consume such volume. Avoid coffee because it can dehydrate you during practice.
What To Eat Before
A small snack can be taken 60-90 minutes prior to class when you're taking evening class but it's important that you have eaten adequately during the day. The small snack is enough to provide the energy to perform the workout. While 30 minutes before morning class, you may eat half a banana or handful of berries. A protein shake or a glass of almond milk is also a good choice. These food options can give you substantial amount of energy.
A full stomach is not recommended prior to class because it would be difficult to engage your core. You might not fully execute the poses and this would only upset your tummy. Large meal must be taken at least an hour before session and pick food options that are easy to digest.
What to Drink After
It's important to replenish water and electrolyte loss from 60 minutes continuous sweating during the class. Drink beverages that contain electrolytes or coconut water. It can replace electrolytes especially sodium and potassium which can help avoid dehydration, headache or muscle cramps
What to Eat After
Eat nutritious meals that are packed with protein. Eggs, fresh veggies, meat and fresh fruits are good options for those taking morning sessions. Grilled fish and veggies are good dinner if you had an evening hot yoga session. Protein is important for muscle repair and development. In case you crave for sugar, make sure to select a treat with unrefined sugars like oatmeal. You may drizzle just enough pure maple syrup, some berries and dash of cinnamon.