What to Eat After Hot Yoga?

What you eat after a hot yoga class plays a crucial role in your recovery, helping to repair your muscles, replenish your energy stores, and rebalance your system. The ideal post-yoga meal is a balanced combination of protein, carbohydrates, and healthy fats, ideally consumed within 60 to 90 minutes after your practice ends. Protein is essential for repairing the microscopic tears in your muscle fibers that occur during an intense workout. This repair process is what makes your muscles stronger over time. Aim for a serving of lean protein, such as grilled chicken or fish, tofu, lentils, or a high-quality protein shake. Carbohydrates are needed to replenish the glycogen (stored energy) that your muscles used to power you through the class. Opt for complex carbohydrates that provide sustained energy, such as sweet potatoes, quinoa, brown rice, or whole-grain bread. A piece of fruit, like a banana or an orange, is also a great choice as it provides quick-acting carbs and potassium. Healthy Fats can help to reduce inflammation and support overall cell function. Good sources include avocado, nuts, seeds, and olive oil. Combining these three macronutrients will ensure you recover efficiently, reduce muscle soreness, and are ready for your next class.