Good Lifestyle

"Yoga is a lot of movement, torsor and turning. The last thing you want before a class is a stomach, cramps or gas," says Lisa Hayim, registered and founder dieticianCopies. But knowing that my food is not easy. "I just do not know what to eat, the period and much to make the mistake of not eating at all, I'm hungry, hungry for energy and unable to play their best," she adds.

It's a quick route for a wasted workout. "Without food in the body, toning andMuscular growth will not happen because the body is in "preservation" mode - it is not ready to take new muscles because it is too busy trying to provide energy to what you already have, "says Hayim " As a result, body faucets in your existing muscle, breaking it. It's a losing situation. "

To transform things into a slimming win-win, we contacted the best nutritionists and yoga instructors for the best fuel strategies before hitting the carpet.

The ideal fuel is a snack of 200 to 300 calories, consumed up to half an hour before class, to allow time to digestion before getting your OM. A large meal (in the beach of 400 or 500-calories) should be eaten two to three hours before the class. "[Avoid] meat, heavy foods or foods to digest slowly with a loud taste for two hours before the class," says Mark Balfe-Taylor, Yoga DirectorTrufusion. "The richest foods can be repeated on you during an unusual form in class and may be less attractive the second time!"

"Vegetables can be an excellent source of carbohydrates for an athlete. But the high fibers can cause gas formation, stomach cramps and an incidence finally affect performance," says Hayim. Before a matte session (or any type of workout), turn off the food containing bran, beans and cruciferous vegetables.

Before any workout, stay away from fatty or fat foods. "Even those withgrease - Say, peanut butter or high fat yogurt - are absorbed more slowly and can lead to uncomfortable feelings, "says Hayim. Instead, focus on fast-acting carbohydrates and a little lean protein. " Carbohydrates found in fruits and vegetables can be directly transformed into glucose, the shape of energy that your cells need to help you prosper. They can use this energy immediately, offering the boost you need without balonner, "adds Hayim.

Train for electric yoga? Try Amarantth Porridge based on almond milk garnished with a handful of nuts and fresh berries. "The porridge (a carbohydrate) with nuts (a protein) will provide longer and sustained prolonged energy to cross a powerful yoga class that the only glucide-based snack," says Kayleen St. John, Rd, Nutritionist New York CityNatural Gourmet Institute. "Amaranth gets extra points because it is a complete herbal and iron-based protein, a mineral of many athletes (and women) do not receive enough."

No, do not bike for packed stuff at the grocery store; It is full of sweeteners and chemicals that you do not want. "Preferably, this drink should be natural and sugar-free," says Balfe-Taylor.

Recipe of Balfe-Taylor: combine a liter of purified water, a seawater teaspoon containing minerals (such as pink or gray Himalayan), a cucumber and lemon or lime pressure. Leave it soak during the night and drink it before going about your morning routine. For other delicious infused hydration options, try these14 detox waters who ban Bloat.

There is nothing worse than bac to go down. "Eat it as lightly as possible and then consume a good breakfast after class," says Balfe-Taylor. To break the fast before a first class, opt for a half-avocado or a small handful of almonds, preferably raw.

For a snack before a Sunrise greeting session, Hayim recommends these food-food combos: a cup of oats with banana or sliced ​​apples; a handful of dry apricots or raisins with ¼ cup of soy nuts; or Greek yogurt with low greasy with a ½ cup of blueberries. Do you feel like you if you need an extra oomphe to have a long power? Try any of these6 foods that stimulate training endurance.

The preferred pre-trainer of Hayim is a banana proteinsmoothie. "Each meal or pre-event snack, even yoga, should focus on carbohydrates and fluid," she says. To do so, combine a banana, half a cup of spinach, half cup of almond milk and a spoon of aHerbal protein powder. "A banana is low in fiber and easily digested and absorbed, compared to fiber-rich fruits with the skin. They are also a rich source of potassium, which is an excellent electrolyte, essential for the equilibrium of fluids, "adds Hayim. Although it will give your smoothie a thinner consistency add extra half-cup water for additional hydration.

It is extra important to hydrate before bikram, a type of yoga made in a very hot room, so try a smoothie that includes green tea, hemp hearts, curly cabbage, and a little pineapple or mango, suggests St. John. "A moisturizing snack like a smoothie is ideal before a bikram class filled with sweat. In addition, this smoothie is packed with antioxidants that can help prevent muscle pain. For more than after - class tips, consult these The best post-training habits for muscle growth !
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