Here is a guide to what to eat before and after our morning and evening classes. What suits you will depend on your digestion and how much time you have before and after class. You might need to try a few different options at first to see what works. The most important thing is that you don't go into your class without hydrating and fueling effectively - this can lead to lack of energy for your class and also more vulnerable to injuries. Make sure that afterwards you hydrate well and refuel with carbohydrate and protein to get the most benefit physically from your workout. 

Before a morning class

What to eat one to two hours before morning exercise:

  • Include fruits and small portion of wholegrain cereal, such as oats, or wholegrain bread. These foods contain a mix of quick and moderate-slow release carbohydrate, which fuels your muscles
  • Nuts, seeds and their butters, such as peanut butter, contain a mixture of fats, protein, vitamins and minerals, helping maintain and build muscle
  • Have a smoothie made with milk/plant milk, banana and/or mixed berries and a spoon of milled flaxseed
  • Try a small bowl of porridge with banana/berries and nuts such as almonds, walnuts
  • Peanut or almond butter sandwich on wholegrain bread with a banana
  • Fruit salad with yogurt/plant yogurt and 1-2 spoons of nuts and/or seeds
  • Low sugar-and-salt baked beans (or homemade) on wholegrain toast
  • Remember fluid: 500ml of water. You can lose fluid during sleep, and dehydration can impair exercise performance. Tea, coffee, fruit juice and certain breakfast foods (fruit, porridge) contain water too. Caffeine in tea and coffee may boost exercise performance.

If you have just woken up before class or didn't get a chance to eat a breakfastf, fast releasing sugar is required:

  • a piece of fruit plus 250ml of water
  • glass of half juice, half water;
  • 1 teaspoon of honey plus 250ml of water 

 


After a morning class

After a workout you need a good combination of carbohydrate and protein for energy and muscle recovery - see our food plan suggestions for a full breakfast if you didn't eat one before your class

If you ate a breakfast before your class and you just need a snack after, here as some suggestions:

  • 2 oat/rice/corn cakes or 1 slice of brown rye or spelt bread with nut butter and 1 piece of fruit
  • Fruit salad and 2 tbsp of natural  yogurt
  • Healthy fruit and nut bar (200 calories max)

Hydrate with 500ml of water


Before an evening class

 

 

After an evening class

What to eat one or two hours before evening exercise:

  • A small portion of a regular meal is fine - see our dinner suggestions in our food plan. Go for the lighter vegetarian, fish and low fat options (i.e. no creamy sauces) preferably as they digest quicker.
  • Make sure you have a healthy snack mid-afternoon so that you won't be too hungry by the time you sit down for dinner which could cause you to overeat leaving you too full for the class.

If you haven't had time to have some dinner: fast releasing sugar is required:

  • a piece of fruit plus 250ml of water
  • glass of half juice, half water;
  • 1 teaspoon of honey plus 250ml of water 

 


As it can be quite late by the time you get home after class and you may be heading to bed straight away, something small and light is important so that you are not digesting a lot of food throughout the night. After a workout you need a good combination of carbohydrate and protein for energy and muscle recovery. Here are some suggestions to support (not undo!) your hard work in class:

250ml of water or herbal tea plus:

  • 2 oat/rice/corn cakes/ryvita or 1 slice of brown rye or spelt bread with nut butter 
  • Fruit salad and 2 tbsp of natural  yogurt
  • Healthy fruit and nut bar (150 calories max)
  • 6-8 nuts e.g. brazil, hazelnut, almonds and walnuts. Avoid salty peanuts and pistachio nuts.

If you didn't have dinner before your class, make sure you have had a substantial mid-afternoon snack and then eat a smallish dinner after class e.g.:

  • 1 egg omlette and mixed salad
  • Small salmon darne and steamed veg
  • 50g of chicken slices on 1 slice of brown spelt or rye bread or small brown pitta with a side salad 
  • Small bowl of cous cous and chickpea salad

It all depends on what time you go to bed after class and what will work for your digestion before then. 

Another idea is to eat your dinner at lunchtime and then have a small 'lunch' after class. 

You can also keep a small portion of the dinner you had the night before so that you don't have to cook up something new when you get back from class.