To Eat (Before Yoga) or Not to Eat? That is the Question.

It may not be quite as old as the chicken or the egg debate, but if you ask around you’ll get very mixed opinions on whether or not to eat before coming to your mat. Ancient yoga texts encourage practicing on an empty stomach. But in today’s culture of fitness, we’re constantly bombarded with pre-workout supplements, snacks, meal replacements and advice on how to fuel our body best. So, while we know what may have came first (no food before practice), we’re left wondering what’s right.

The answer? It’s not quite as simple as a golden rule for all bodies and practices. Read on for tips to help you make a decision that may work for your body’s — and brain’s — energy needs.

The Benefits of Practicing on an Empty Stomach

Many yoga traditions, like Ashtanga Vinyasa, suggest practicing on an empty stomach and consuming only small amounts of water during and before practice.  We know what you’re thinking…”No food or water? How will I survive?! No one likes a hangry yogi!” But if you’re able to practice first thing in the morning, that’s a great time to give this tradition a go. The connection of breath and movement helps to ignite your internal fire and activate your energy, even before you’ve had your first cup of joe. This is partly due to your body not needing to work hard during the digestive process. You may also notice that you have more space to breathe or even twist a bit deeper since your belly isn’t full of food sloshing around. This can aid in your stability and balance, helping you cultivate sthira and sukha (steadiness and ease) in both body and mind. You may feel like you’re in a more meditative state during your practice and feel more prepared for meditation post-practice. And of course, you’ll feel lighter in your asana (get it?!).

Not a First-Thing-in-the-Morning Yogi?

If the benefits of doing yoga before you eat your first meal sound amazing but you’re not able to roll out your mat first thing in the morning, fret not. It’s still possible to explore the tradition of practicing on an empty stomach with these tips:

• To be as close to an empty tummy as possible, try to time your day so that you finish your meal 3-4 hours before your practice. Note that your body takes longer to digest animal products, therefore you may want to skip the meat prior to practicing.
• Water fills your belly, too! See our note below on optimal hydration.
• Use the bathroom before practice as the bowels and bladder will be stimulated on the mat.

As always, listen to your body. If you’re prone to lightheadedness or have blood sugar imbalances, this tradition may not be for you. Also consider the environment in which you’re practicing. An intense outdoor practice in the summer heat may not be the best time to experiment!

Opting to Eat Before Practicing

Eating before practice isn’t a no-no despite traditional wisdom. It just boils down to two things: what you eat and when you eat. A light meal or snack prior to practice is just fine if you plan ahead and pick smart. Consider these tips when fueling before practice:

• Eat your snack 1-2 hours prior to practicing. You’re not going for that empty tummy feeling here, but this is generally a good time to fuel up before your yoga practice. If things get crazy and you miss that timeframe and absolutely must get something in your belly, have a few nuts or berries. But first, take a few deep breaths! This will help you create a little space and snack mindfully, especially if it’s been a while since you ate (because you may just eat everything in sight!).
• Stick with plant sources of protein, carbs or fats. Plant-based snacks can help keep you feeling energized, light and satiated throughout your practice. A few slices of avocado on sourdough offers fiber, electrolytes, potassium and magnesium; great for muscle function and repair. And speaking of potassium, Elvis’ favorite bananas and peanut (or nut) butter is another balanced source of this key nutrient that helps prevent cramps and bloating. Almond butter is a good substitute here and will help your body steady the release of sugars. A simple green smoothie with a bit of protein works well too. Check out the plant-based protein from Whole Foods and Fitness, offering 300mg of Omega-3s and 3 grams of fiber! Shake up a cup before practice (sans ice) or blend up a cold one post-practice.
• Dark chocolate is okay, too! If your sweet tooth is raging, indulging in a small piece of quality dark chocolate can actually provide great benefits. It can increase blood flow to the brain, giving you a boost in concentration, energy, and, of course, mood. Go for organic dark chocolate with higher cacao percentages, ideally 70% and up. And a little goes a long way…you won’t need the whole bar!

How to Hydrate

Guzzling water right before practice may leave you feeling bloated and heavy. But sipping throughout the day will help keep your joints lubricated, protect your tissues, minimize muscle cramping and regulate body temperature. If you hydrate throughout the day, you’re less likely to feel thirsty mid-practice. It happens though – just take a quick sip or two and keep on flowing.

How do you prepare for practice?

Tell us in the comments below. And join us on Saturday, June 23rd at 11am for 108 Sun Saluations in Court Square Park! This annual event celebrates the summer solstice with community, connection and karma. In lieu of a class fee, we’re accepting donations and 100% will go toward the Streetdog Foundation. Streetdog will also be there with a few of their alumni pups and our friends at Whole Foods & Fitness will be offering samples of their delcious shakes. They’ll also have some available for purchase at a special discount just for our Your Inner Yogi students! And for every bottle bought, they donate a meal to someone in need. They’ve donated more than 2,000 meals just this year alone!

For more info about the event and to register, click here. Learn more about the tradition of practicing 108 Sun Salutations, or a Yoga Mala, at the beginning of each season in this blog post. And don’t forget to fuel your body mindfully using the above tips!

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