International Yoga Day: 11 High-Protein Foods To Have Before And After Yoga

Yoga consists of a series of postures (asanas), breathing exercises (pranayama), and meditation, and it is also important to take care of meals before and after your practice.

11 High-Protein Foods To Have Before And After Yoga

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International Yoga Day 2024: International Yoga Day is observed on June 21 of each year. This occasion is an opportunity to raise awareness about the benefits of yoga and encourage people all over the world to practise it. It is also a time to celebrate the rich cultural heritage of yoga and to promote peace and harmony. Yoga is a mind-body practice that has been practised in India for over 5,000 years. It is a holistic practice that promotes relaxation and stress relief while also improving physical and mental health. Yoga consists of a series of postures (asanas), breathing exercises (pranayama), and meditation, and it is also important to take care of meals before and after your practice.

Here Are 11 High-Protein Foods To Have Before And After Yoga:

1. Besan Chilla:

Besan chilla is a delicious, healthy, and protein-rich food that is prepared using chickpea flour, vegetables, and spices and is a substitute for pancakes. It increases the quantity of protein in the body, which is crucial in building and repairing muscles. Balance with vegetables and good fats for optimal nutrition and fitness.

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2. Sprouted Moong bean salad:

Moong beans after being sprouted are an excellent source of non-complicated protein when combined with fresh vegetables and a squeeze of half a lemon. Perfect for a light meal before or after yoga sessions.

 

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3. Paneer/Tofu Bhurji:

Paneer bhurji which is a preparation of crumbled paneer, onions, tomatoes, and spices is a good source of casein which helps repair muscles of the body during the night. To make the meal low in calories or for those who are lactose intolerant, replace paneer with tofu which is an ideal source of protein.

 

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4. Banana & peanut butter:

This popular combo is made of bananas packed with carbs and potassium that help support the nerves and muscles. The best pre-yoga snack that has to be taken approximately 30 minutes before practising, is a tablespoon of natural, unsweetened peanut butter, or any nut butter, as it contains both high carbohydrate and protein. 

 

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5. Oatmeal:

Oats are fibre and protein-rich when digested, with a steady supply of energy. You can add nuts and chopped fruits to the oatmeal for the best pre-yoga breakfast. To make a better and low-fat version, replace full cream milk with toned or plant-based milk. 

6. Curd:

Curd contains lots of calcium and protein, is easy to digest, and it's lighter than other foods. Before yoga, you can opt to take a handful of walnuts, almonds, or raisins because they are more filling and provide protein and energy as a form of pre-yoga snack. 

7. Sweet potato and egg:

Most people don't buy sweet potatoes, but boiled potatoes are a great alternative. Both are nutritious, and high in protein, carbs, and fibre, making them ideal pre-workout snacks. Add egg whites or a whole egg for a more substantial meal if tolerated.

8. Milk:

Milk offers a balanced mix of fats, carbs, proteins, and essential vitamins and minerals like calcium. High in protein, ideal for yoga meals. Research shows skim milk post-weight training boosts muscle growth more effectively than soy-based products.

9. Soy Protein:

Soy is a favoured plant-based food known for being a complete protein, akin to animal sources. Ideal for those with dairy allergies, it parallels pea protein as a high-protein option in Indian cuisine.

 

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10. Apple and honey:

Another ideal pre-yoga meal for vegetarians includes apples, high in fibre for sustained satiety and hydration due to their 86% water content. Enhance with honey, dried fruits, or peanut butter for added carbohydrates or protein.

 

 

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11. Mixed veggie omelette:

An omelette is a fast, easy post-workout dinner rich in protein and nutrients. With vegetables like bell peppers, onions, and spinach, it supplies essential vitamins and minerals for recovery and fitness. This meal also offers balanced carbs and fibre.