Yoga Journal Singapore — February 09, 2018

Smart snacking brings energy to your practice

and sustains you all day long.

Lunchtime yoga seemed like a great idea. But

you’ve only eaten a light early breakfast, and you

find that your practice fizzles and your mind turns

crabby as your body lets you know that it needs

more fuel to make it through a vigorous vinyasa

class.

Or maybe you’ve experienced the opposite:

You indulged in a hearty late lunch before an

afternoon class, and now you find not only that

you are sluggish but also that Sun Salutations,

twists, inversions—most poses actually!—feel

uncomfortable. You might even feel a little

nauseated.

“No matter what type of practice, yoga works

best when you can breathe fully and access your

whole body’s energy,” says Los Angeles dietitian

and yoga practitioner Ashley Koff. “That means

that, ideally, digestion isn’t happening in an intense

way. But you shouldn’t be underfueled, either.”

The best approach to keep energy steady and

strong for practice is to eat small portions and to

eat often. So give yourself permission to snack. But

if you want to fuel your body in a way that gives

you sustained energy, skip the chips and sweets

and choose nutritious bites.

The key to successful snacking, dietitians say,

is to combine a serving each of carbohydrates,

protein, and healthful fats. That’s about 15 grams

of carbohydrates (a handful of crackers or a piece

of fruit), 7 grams of protein (found in a half cup

or so of yogurt or a one-third cup of shelled

edamame), and up to 5 grams of a healthful fat (a

few slices of avocado or 2 teaspoons of nut butter).

The carbohydrates, whether in the form of fruits,

vegetables, or grains, are digested quickly and

provide ready energy. The protein and fats slow

sound

bites

42

february / march 2018

yogajournal.com.sg