You've finished your practice, rolled up your mat, and now you're probably hungry - especially if you practiced on an empty stomach. Post-yoga nutrition is less about rapid recovery (you're not depleted like after a marathon) and more about nourishing your body with good food at the right time.
What Your Body Needs (The Science)
Yoga burns 150-300 calories per hour depending on style - significantly less than cardio. Glycogen depletion is minimal (10-20%). Muscle protein synthesis is activated but at lower levels than resistance training. If you practiced fasted, your body is ready to receive nutrients. Post-exercise protein (0.25-0.4g/kg) supports recovery from any exercise, though urgency is low for lower-intensity activities.
Different Styles, Different Recovery
After Gentle/Yin Yoga
Low intensity means no special recovery needs. Eat normally whenever you're hungry. A balanced meal within an hour or two is fine - no urgency.
After Vinyasa/Power Yoga
More demanding physically. Your muscles have worked, and if you practiced fasted, you'll be ready for food. A proper meal with protein and carbs within 1-2 hours supports recovery.
After Hot Yoga
Rehydration is priority. You've sweated significantly. Start with water or electrolyte drink, then eat when your body has cooled down and appetite returns - usually 30-60 minutes after.
What to Eat
Post-yoga food should be balanced, wholesome, and satisfying. There's no need for "recovery shakes" unless you've done an extremely demanding power class.
Good Post-Yoga Options
- Eggs with vegetables and toast - Balanced, satisfying breakfast or brunch
- Smoothie bowl - Light yet nutritious, easy to digest
- Avocado toast with poached eggs - Wholesome, balanced
- Grilled chicken with salad and grains - Complete meal
- Fish with vegetables - Light, protein-rich
- Vegetable soup with bread - Warming, easy to digest
- Greek yogurt with fruit and nuts - Quick, balanced snack
Mindful Eating After Practice
Many practitioners find that yoga puts them in a state of awareness that extends to eating. You might notice you're more attuned to hunger, more satisfied with smaller portions, and more inclined toward whole foods. This isn't something to force - just observe. The practice often naturally influences how you want to eat.
Morning Yoga, Then Breakfast
If you practice first thing:
- Post-practice: Water first, let your body settle
- Breakfast: Within 30-60 minutes of finishing
- Good options: Porridge, eggs, smoothie, yogurt with fruit
- Make it count: This is an opportunity for a balanced, nutritious meal
Lunchtime Practice
If you squeezed in a class at lunch:
- After class: Eat lunch - don't skip because you're back at work
- Quick options: Prepared salad, soup, sandwich, or a ready meal
- Avoid: Grabbing just crisps and coffee - you need proper food
Evening Practice
After an evening class:
- Dinner: Light but complete - don't overeat close to bedtime
- Good options: Fish with vegetables, soup, eggs, lighter protein portions
- Timing: Eat within an hour of finishing if possible
- Sleep: Leave 1-2 hours between eating and bed
Hydration
Rehydrating after yoga:
- Regular yoga: Water is fine, drink to thirst
- Hot yoga: Prioritise rehydration - water plus electrolytes
- Herbal tea: Many yogis enjoy this post-practice
- Avoid: Downing huge amounts immediately - sip gradually
What to Avoid
- Skipping food: If you practiced fasted, your body needs fuel
- Heavy, greasy food: Can undo the light feeling from practice
- Excessive caffeine: If you're already energised, you may not need it
- Rushing: Take time to eat mindfully if you can
Evidence-Based Post-Yoga Summary
- MPS elevated 24 hours - no urgent "window" for low-intensity exercise
- Hot yoga: Replace 150% of fluid lost - significant sweat loss in heat
- Energy: Yoga burns 150-300 cal/h, minimal glycogen depletion (10-20%)
- Protein: Aim for 0.25-0.4g/kg (15-25g) - lower urgency than intense exercise
- Power/vinyasa yoga: More demanding - treat recovery closer to general exercise guidelines
- Fasted practice: eating within 1-2 hours post-exercise optimises recovery
- Total daily nutrition matters more than immediate post-yoga timing
Preparing for your next practice? See our guide on what to eat before yoga.
← Back to Mind-Body
