Whether you’re practicing intense Hot Yoga or Restorative Yoga, a healthy diet is a key to having both the energy and the focus to make it through your practice.
Here are our 10 favorite foods that’ll support practice, without having you bouncing off your mat.
1. Kale and other Greens
From Kale to Collards and Mustard to Arugula, dark leafy greens are full of Vitamin C, E and K, Iron, Fiber and Calcium.
2. Chia Seeds
Despite their small size, chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. Omega-3 fatty acids help raise HDL cholesterol, the "good" cholesterol that protects against heart attack and stroke.
Yogis need their protein for energy and concentration and the super grain Quinoa is one way to get it. Quinoa contains all nine essential Amino acids, and vitamin B2 to help with energy production in the body.
They're a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels and a reduced risk of heart disease. They are also easy on the digestive system and excellent for slow burning energy for sustained energy.
Berries contain antioxidants, which help keep free radicals under control. ... Berries are a great source of antioxidants, such as anthocyanins, ellagic acid, and resveratrol. In addition to protecting your cells, these plant compounds may reduce risk of disease.
Brown, green, yellow, red or black — lentils are low in calories, rich in iron and folate and an excellent source of protein. They pack health-promoting polyphenols and may reduce several heart disease risk factors. They're easily cooked in 5–20 minutes, which — like soaking — reduces their antinutrient content. They’re also loaded with iron and protein to keep you energized throughout a demanding yoga practice.
Yogis love their vegetarian diets, but anyone who follows a plant-based diet knows the on-going dilemma – where’s the protein?
Tofu is a good source of protein and contains all nine essential amino acids. It is also a valuable plant source of iron and calcium and the minerals manganese and phosphorous. In addition to this, it also contains magnesium, copper, zinc and vitamin B1.
8. Nut butter
Whether you fancy peanuts or prefer almonds, nut butters are a great way to satisfy hunger, boost your energy, and keep you powered up until it’s time for Savasana. Nut butter is super high in protein and contains good fats to keep you healthy.
Peanut butter is a relatively low-carbohydrate food that contains good amounts of fats and protein, as well as some fiber. ... Peanut butter is a good source of magnesium, which is an essential nutrient for people with diabetes. Continuous periods of high blood sugar may reduce magnesium levels in the body.
You can spread them on rice cakes or brown rice tortillas, use them as a dip for apples or bananas, or if you need a little something sweet, remove the pit from a date and fill the center with almond butter. Yum!
Bananas are rich in potassium and fiber. They may help prevent asthma, cancer, high blood pressure, diabetes, cardiovascular disease, and digestive problems. Ripen bananas at room temperature and add them to cereal for a tasty breakfast. They’re good for your health and they are a great way to satisfy hunger during the day.
10. Lemon Water
Put down the coffee and start your day with warm water with lemon. In addition, to kick-start your digestive system a healthy way, warm lemon water helps to alkalize the body, which helps control the development and spread of disease. If you’re a fan of Power yoga or PIYO which really works the muscles, warm lemon water can also help keep the joints and muscles lubricated.