Eat Like An Athlete
Say goodbye to the post-yoga daze! With these tips your body will last longer, push harder and recover faster.
Have you ever walked out of the studio feeling like a zombie? As if all of your energy was instantaneously zapped from your body in the sweat of the class? While this is expected as you begin your journey, fatigue should not last longer than a couple hours or continue after your body has acclimated to the temperature of the room. If it does, it is most likely because you are not properly fueling your body for a hot yoga practice. If this sounds like you, DO NOT PANIC! Learning proper nutrition is all a part of the wellness journey. Though yogis might not often consider themselves athletes, a consistent practice requires the same level of commitment, strength and nourishment. Use these 4 tips to ensure that your body is functioning at peak performance, giving you the ability to recover quickly, attend class consistently and improve on a weekly basis.
- HUNT FOR PROTEIN
To keep up with the strain you are putting on your muscles you must be getting enough protein in. Did you know your body can process 1 gram of protein per pound of lean body mass? This means for the fastest recovery and muscle growth you should be eating upwards of 100 grams of protein a day! If you want to feel stronger every time you step onto the mat, the key is protein. Insufficient protein intake can have disastrous effects on your body. Your muscles will feel weak for days after a hard class and will eventually begin to break down if they are not replenished consistently. The easiest way to eat more protein is to hunt for protein in every meal. This means planning your meals with a focus on protein, aiming to eat around 30 Grams per meal. Proper protein intake will make you stronger, more alert, and satiated all day long. A high protein diet is imperative to a healthy yoga practice or any active lifestyle.
- WATER WATER WATER!
Did you know you can lose over 5 Cups of water in just one hour of hot yoga? To avoid dehydration be sure to drink a minimum of 24 oz of water in the three hours leading up to your class. During class you should only be taking small sips of water every so often to avoid an upset stomach or side cramp, but after class fill that water bottle and chug! Another great resource is hydration packets. The flavored powder is chock full of essential electrolytes that will replenish your stores after class. Here at Hollywood Market we carry a premium line of zero-sugar hydration packets, LMNT, that are available for purchase before or after class.
- SUPERFRUIT
If you are feeling sluggish, or maybe haven’t gotten the chance to eat a balanced meal before you go into class, consider eating a fruit or watery vegetable before you head to your Hot Hour. The natural, non-complex sugars and carbs will metabolize very quickly, giving you an immediate energy boost. Also, because most fruit is 90% water, it will hydrate you and not upset your stomach as you work out. Fruits and veggies are also an amazing post-workout snack. A rainbow plate and a protein shake will replenish you for hours!
- CALORIES ARE YOUR FRIEND
Even with no physical activity in their daily routine, the average person needs 2000 calories per day. Adding yoga into the mix, which is an efficient calorie burner, increases the amount of food you need. While we are socially conditioned to focus on decreasing our calorie consumption, calories are an essential macronutrient if you want to build muscle and improve your practice. When calculating your macronutrient intake be sure to maintain a proper level of calories so your body has the means to put your protein, fat, carbs and fiber to good use.
Too severe of a caloric deficit will result in you feeling tired, lightheaded, irritable and more, not very yogi-like. If you are utilizing intermittent fasting to battle high insulin resistance or metabolic inflexibility, make sure to eat high-protein, high-calorie and high-fiber when you do break your fast. This will ensure you are properly fueled to work, be active and live your life to the fullest!
Remember, all bodies are different. Just because something works for me does not mean it will work for you! Take all these tips with a grain of salt, do your own research and experiment with your diet to discover what fuels your body the best. Remember, This is all a part of your unique journey through wellness and health.