For someone new to aerial yoga, deciding what to eat before and after yoga swing workouts can be somewhat of a challenge.
On one hand, you don’t want to eat too much, since you will feel bloated throughout your workout session. On the other hand, you don’t want to practice on an empty stomach, since you may lack the energy needed to execute your aerial yoga poses.
This then begs the question, what should you eat before and after yoga swing workout sessions?
Well, we’ve done the research for you and identified the best foods to eat before and after yoga swing workouts so that you can have a comfortable and productive session.
What to Eat Before Yoga Swing Workouts
Aerial yoga professionals will tell you that you shouldn’t practice with a full belly. Doing aerial yoga workouts with a full belly can lead to various issues like bloating and stomachaches.
And with such issues, you will find it almost impossible to execute various air yoga poses. Furthermore, it will be extremely uncomfortable to do any pose that involves twisting or bending. Consequently, you will not enjoy a productive workout session.
Ideally, you should avoid eating heavy meals an hour or two hours before your yoga swing workout session, to avoid digestive issues. At the same time, your body also needs the energy to execute the different exercises and poses. Therefore, practicing while hungry may not be an ideal option.
So, what foods should you eat before your aerial yoga workout session?
Well, here are a couple of options to try out before your next antigravity yoga workout session:
Most people turn to bananas as their preferred pre-workout food. And it’s easy to see why.
First, they are very hydrating and filling. Furthermore, bananas are rich in carbohydrates, fat, and protein – which are all essential for a demanding yoga swing session.
Also, bananas are rich in magnesium, which can help to prevent flatulence. So, by eating a banana before your yoga swing workout session, you won’t have to worry about digestive issues.
Another benefit of eating a banana before your aerial yoga workout session is that they are easy to digest. Furthermore, they digest efficiently, as opposed to commercial drinks.
Hence, if you eat a banana before your yoga swing session, you will enjoy its benefits throughout your session. Energy drinks, on the other hand, only provide bursts of energy, which don’t last long.
In addition, bananas are rich in potassium. Studies show that consuming a banana prior to a workout session can supply the body with approximately 10% to 14% of the recommended potassium daily intake. And since insufficient potassium in the body can lead to muscle cramps, consuming a banana before a workout session can help to prevent such issues.
When consuming a banana, you can decide to eat it whole or prepare a smoothie. Whichever way you decide to consume it, it will be advisable to do so 30 minutes to 60 minutes before your practice session. Doing so will give your body ample time to digest the carbohydrates while helping you to stock up on energy and other key nutrients before you begin.
Almonds are another great and healthy food that you should consider adding to your pre-workout diet.
Similar to bananas, almonds are rich in magnesium. And as you may probably know, magnesium is involved in almost all processes affecting muscle function, and this includes oxygen uptake, energy production as well as electrolyte balance.
When you are working out, you are bound to lose magnesium through sweating. And this will negatively affect your workout session. But by eating a handful of almonds, you will have adequate magnesium to last you through your fitness session.
Also, almonds are rich in niacin and riboflavin. These B vitamins can help to convert the food you eat into energy. And with your active lifestyle, it’s important that your body maximizes all the nutrients that you consume. Luckily, these vitamins present in almonds will help you with that.
Furthermore, eating almonds before a yoga swing workout session will set you up for faster and better recovery. Almonds contain various other key nutrients like iron and potassium, as well as unsaturated fats. So, by consuming almonds prior to your aerial yoga swing session, these nutrients and fats will boost your recovery.
Oatmeal is another great food that you can snack on an hour or so before your yoga swing workout session begins. Oats are rich in carbohydrates, which is highly beneficial for someone heading for a workout session. The carbohydrates will supply your body with the energy it needs for the session.
Furthermore, oats are digested slowly. Therefore, when you consume them before your yoga swing workouts, you will enjoy their energizing benefits for a longer period. Hence, when you consume oats an hour or so before your yoga swing session, your body will have enough energy to sustain the workouts.
Oats also contain beta-glucan – the fiber responsible for this cereal’s slow energy release. Also, beta-glucan can help to regulate blood glucose. So, consuming oatmeal before your aerial yoga swing session can enhance your performance significantly.
Another reason why you should consider oatmeal as a pre-workout food is that oats contain considerable amounts of iron. And, iron will help to transport oxygen to the muscles throughout the workout session.
Also, oats carry considerable amounts of B vitamins. And B vitamins are renowned for their incredible muscle-boosting benefits since they can help to convert carbohydrates into energy needed for the workout.
The only issue with oatmeal is that it can feel flat or boring. However, you can spice it up by adding things like cranberries and blueberries, which will make it sweeter. Half a cup of oatmeal mixed with these berries should be more than enough to sustain you throughout your session.
Just be sure not to eat too huge a bowl, otherwise you may still feel it sitting in your tummy when you go to start your practice.
Some health experts may advise you to stay away from chocolate since it’s considered a calorie-dense snack. However, dark chocolate can be a great snack to consume before your yoga workout at home session.
Chocolate is rich in a type of antioxidants called flavonoids. So, when you take dark chocolate before your exercise session, you will flood your body with these antioxidants. And, these antioxidants can help to minimize inflammation, which may occur after your practice session.
Dark Chocolate can boost nitric oxide levels, which makes it a good idea to drop some dark chocolate or cocoa into your preworkout shake.
Furthermore, dark chocolate is filled with caffeine. And, this caffeine can help to boost your endurance and strength. As a result, you will find yourself working out for longer. Regardless of whether you consume a bar of dark chocolate or you prepare a beverage, you can expect to enjoy these benefits.
Also, dark chocolate can boost the flow of blood to your brain. Therefore, you will be able to focus better on your yoga aerial swing poses. As a result, your session will be more enjoyable and productive.
Greek Yogurt with Granola and Fruit
If you don’t have lactose intolerance, then Greek yogurt provides yet another pre-workout food to consider – especially when combined with Granola and fruit.
Consuming this blend before your yoga swing session will help to sustain your energy levels and get you through. The healthy sugars contained in the granola and the fruit will send fast-digesting carbohydrates to your muscles. Hence, you will not experience issues of premature fatigue.
Furthermore, a container of Greek yogurt contains approximately 17 grams of healthy proteins, which will come in handy during your recovery.
What to Eat After Yoga Swing Workouts
After your yoga swing session, the first thing you should consume is some water. Drinking some water will help to re-hydrate your body, which you may have lost through sweating. Also, drinking some water will help to cool down your body, thus promoting faster recovery.
After drinking some water, you can now proceed to eat something heavier. Ideally, the food you eat after your aerial yoga workout session should have a combination of carbohydrates and proteins with a ratio of 3:1.
You should take this meal within the first two hours of our workout session, to help repair and rebuild muscle tissues, but give it about 30 minutes after a large intake of water. The type of food you will eat will depend on the time of day when you have your yoga swing workout session.
Early Morning Yoga Aerial Swing Practice
If you practice aerial yoga in the morning, then it’s highly likely you will start your practice on an empty stomach.
So, after the session, you will need to have a healthy and hearty breakfast, featuring the right blend of nutrients, to help restore your muscles while providing adequate energy to get through the rest of your day.
Some healthy great choices for an aerial yoga morning practice include:
· A bowl of oatmeal, with berries, almond milk and walnuts
· A smoothie with hemp seeds or chia seeds, fruit and greens
· Scrambled eggs with a side of strawberries, whole grain toast, and vegetables
You can be trying out different combinations of the above foods, to keep things a bit more exciting.
In case a smoothie feels too light for you, then you can simply opt for whole grain toast, with peanut butter spread and banana or oatmeal with nuts and berries. Whichever combination you decide to go with, your belly will be happy.
Lunch Time Yoga Swing Session
Some people, especially those with busy work schedules, can only manage to practice aerial yoga during the lunchtime break. If you are one of such individuals, you should make sure you consume something light prior to your yoga swing session.
After the lunchtime yoga aerial swing session, you need to consume a proper meal. It should be nourishing enough, to get you through the rest of the day. Also, the meal should be energizing enough, to help prevent the mid-day slump.
Some possible options for a lunchtime practice include:
· Chicken breast, sweet potatoes and avocado
· Beef chili with homemade ranch dip and raw vegetables
· Sprouted grain wrap with cheese, guacamole, salsa, cheese and black beans
· Hummus with bread or sprouted grain crackers and veggies with some fresh fruits
· Large green salad with lean protein or beans, cooked grains and a slice of avocado
All the above meals will provide healthy means of nourishing your body, without leaving you feeling sleepy afterward. It’s advisable to avoid store-bought protein shakes since they are usually filled with extra sugar, preservatives or excessive protein than your body may need.
Whichever combination you choose, it will be advisable to top it with greens.
Evening Aerial Yoga Practice
If you prefer an evening aerial yoga practice, your choice of pre-workout food will depend on whether you take dinner before or after the session. If you will do your practice session after having dinner, you may be tempted to go to bed without eating anything.
However, that won’t be advisable. Instead, you should opt for something light such as a piece of fruit, light soup or some bananas.
If you opt to take dinner after your aerial yoga session, then you can go with something heavier. But again, don’t eat too much. Taking too much food before bedtime can ruin the quality of your sleep.
So, you need to find a balance between eating something that will nourish you and help your muscles to recover, without ruining your sleep.
Some dinner options to consider after your yoga swing workout session include:
· Rice bowl with vegetables, nut-based sauce or Tahini
· Soup with lentils, vegetables, quinoa or barley
· Steamed vegetables with avocado and a seasoning of your choice
Foods to Avoid
When it comes to choosing your pre-workout or post-workout food options, it’s advisable to stay away from certain foods. Some of the foods you should avoid before your yoga swing workout session include fried or greasy foods, heavily spiced foods and hard-boiled eggs.
After your aerial yoga swing session, you may be tempted to grab some French fries or a milkshake. As much as these foods may leave you feeling satisfied, they are counterproductive to your fitness goals.
Hence, you should avoid heavily processed foods.
Eat Before and After Yoga Swing Workouts
As you can see, you have plenty of food options to explore, if you are wondering what to eat before and after yoga swing workouts.
And, all the food recommendations we’ve provided here are healthy, nourishing, and easy to prepare.
You simply need to choose any pre-workout or post-workout food combination you are comfortable with, and you will be good to go.