In the yoga world (generally speaking) it’s common to find people proselytizing about pure, clean and raw food diets. This will not be that article.
I truly believe that everybody requires a different diet. Some people are fine being raw, vegan superstars and other people’s bodies do better when they incorporate meat into their diet. In light of that I wrote this article to outline the dietary changes that I found support my hot yoga practice.
Lighten up on alcohol
If you’ve ever practiced hot yoga the day after excessive libations, you know… booze squeaking through your organs and skin is nasty. If you like to drink from time to time, that’s great, just try to keep it light, especially the day before you practice. Another reason to go light on the alcohol: you’ll feel less hot during class!
Increase “real” salt intake
Salt has a bad rap, but when you’re practicing hot yoga it’s critical that you replenish your salt reserves. Think of how much you sweat during a 90 minute class, in order to feel good inside and outside of class, proper salt intake has been one of my best tricks. I had a great guest post about how not all salt is created equal. Did you know that regular table salt is highly processed and is missing key minerals found in natural salt? I suggest investing in Real Salt (my favorite brand) or pink himalayan sea salt.
Happy meat and fish
I have found that modest meat and fish consumption helps with my energy levels during the day at work and in the yoga room. I opt for “happy” meat and fish, meaning they were humanely raised and sustainably harvested. My go to meats and fish include: roast chicken, sardines, smoked salmon, and turkey burgers. If you’re looking for non-meat proteins, here are three of my favorite.
Simple dinners
I usually practice afterwork and therefore enjoy a light dinner after yoga practice. Some of my favorite quick and healthy meals include: avocado, mayonnaise and salt on sprouted toast, a broiled turkey or veggie burger with sliced onion, romaine lettuce on toast, or a simple stir fry that I have pre-prepared in my refrigerator.
Lots of lemons!
I find adding fresh lemon to my water before and after class is a great way to replenish my body with certain nutrients like: vitamin C, potassium (helps fight muscle cramps), phosphorous and magnesium. Lemons have also been said to help balance the body’s pH. I also use lemon in most of my homemade dressings and on sauteed greens like kale and spinach.
Load up on brassica vegetables
These vegetables are bad ass. They are loaded with nutrients and minerals – having some of the highest nutritional properties out of the vegetable family – and they are great for detoxing unwanted chemicals from our bodies. Hot yoga is a great detox of unwanted toxic chemicals in our bodies through sweat, when you add on a high brassica diet you can boost an internal detox at the same time. These vegetables will help give you the energy you need to maintain your stamina in class. Brassica vegetables include: Kale, cabbage, cauliflower, broccoli, kohlrabi, mustard greens, brussel sprouts, turnips and rutabagas.
Light sugar consumption
The World Health Organization came out with new sugar guidelines: each day adults should not exceed 26 grams of sugar (which adds up to less than a soda a day). This includes sugars that are found in fruits, pastas, rice and other foods. I don’t consider myself a big sugar person, so I decided to track how much sugar I was taking in. By lunch time I had already met my quota… yikes. And I’m not big on cookies, muffins, sugary granola bars and the like. Cutting down on sugar intake, in particular refined sugar found in processed foods, desserts, flavored coffee creamer, etc. helped me maintain a healthy blood sugar during the day. This translates to your yoga classes and overall well being!
Filtered tap water
Water is like liquid gold when you’re practicing hot yoga! And it’s important to fill up on good water. Did you know that bottled water is less regulated than tap water? A simple carbon filter that attaches to your faucet or a carbon filtered pitcher is the best way to consume water. You avoid excessive plastic waste, and filter out the majority of heavy metals and pesticides that many contaminate tap water. Be sure to fill up with a stainless steel water bottle to avoid the leaching of unnecessary plastic additives.
Do you like soda but know it’s not very good for you? Try investing in a Soda Stream, an at home soda water maker. It’s a wonderful treat to get that bubbly water we all crave minus the excess sugar of soda. Simply add fresh lemon, lime or grapefruit for a refreshing post-class twist!
Breathe healthy air
We don’t think about the air we breathe as part of our diet, but just like water, air is central to our livelihood. As you know from practicing yoga, focusing on the breath during class gives you the energy needed to work through hard postures. Fill your home space with air filtering plants to help filter out unnecessary toxic chemicals in your home environment. This focus on clean air at home is an important and overlooked piece of our hot yoga “nutrition.” My favorite air filtering plants include: peace lilies (like lots of water), snake plants (need very little water) and pathos (medium water).
Join my email list and never miss a post.
Disclaimer: I am not a health care professional and all diet related matters should be discussed with your physician. This content is for educational purposes only and is not intended to treat or cure one’s illness.
I don’t practice hot yoga, although I’m interested, but I think your tips for nutrition are great for sweaty workouts in general! I love brassica vegetables-give me brussel sprouts any day!
I am not a yoga fan so I know I would not like hot yoga. I admire those that do this though.
Love my pink salt. And need more lemons! But… I don’t even like a warm room when I do yoga :) More power to the hot yoga people!
Lots of these tips sound great for anyone who wants to feel great while participating in physical activity! I bought real salt about reading about it on your blog : )
You are inspiring me to continue cutting down on sugar. Your nutrition ideas make a lot of sense.
Great tips even if you do not practice hot yoga!!
Himalayan Crystal Salt is the most beneficial, cleanest salt available on the planet. It was formed about 230 million years ago where the energy of sun has dried up the original, primal sea. This crystal salt is absolutely pristine and natural, identical in composition to the ancient primal ocean.Himalayan salt is most commonly found as coarse grains, fine grains, or large blocks in Pink Dark pink and in white color. Which can be used as serving platters that delicately “season” the food they serve. The pink color is due to iron oxide. Mehran corporation is the largest exporter all types of Himalayan Rock Salt in Pink and crystal white
Thanks! I was craving salt so bad after starting up bikram again I literally drank pickle juice from my pickle jar! I googled to see if the strange craving was from me losing sodium at bikram. And i know from experience drinking before bikram is recipe to make your class a nightmare… thanks for all the tips!
You’re welcome!
Beets !! Any way you can get them. Costco has packaged beets which taste bland. Tip: cut up and cram them into pickled beet juice (from a jar you just finished) Now you have pickled beets to eat and enjoy as a quick snack or pick me up. Eat a little 90minutes before class. I think you will like the results. Beets are rich in natural chemicals called nitrates. Through a chain reaction, your body changes nitrates into nitric oxide, which helps with blood flow and blood pressure. I think many of you know this. There is a noticeable performance boost from eating beets, and they may satisfy your hunger pangs before class. Nitric Oxide is a big deal for bodybuilding and strength performers, especially in those pre-workout drinks. Eat BEETS and get your boost naturally.