What to Eat before Yoga: A Simple Guide for Energy, Comfort and Flow

May 7, 2025

If you’ve read anything about physical activity and nutrition or even just stumbled across influencers’ pages, you’ll know that training and fueling your body go hand in hand. Most yoga classes may not reach the intensity of, say, a CrossFit workout, but nutrition still matters. In this blog, we take a closer look at the ideal pre-class nutrition to help you enjoy and get the most out of your practice whether you’re stepping on your mat at home or during one of our Uptown Yoga classes.

Why Pre-Yoga Nutrition Matters

Think of the food you eat as the fuel that your body needs to do everything you fit into your day. From driving to work, to sitting at a computer (yes, our brains use a lot of energy), and heading for a yoga class after work – all of these activities require energy.

But it’s not only important that you eat. What you eat is just as critical to your yoga practice and any other daily activity. The nutrition you choose will directly influence your energy levels and your ability to focus. Your food and when you choose to eat will also influence the effectiveness of your digestion and your overall comfort level.

When it comes to fueling for a yoga class, light, balanced meals or snacks before your practice can enhance the overall yoga experience, especially if you’re new to yoga and not yet sure how to prepare.

What to Eat Before Yoga

Just like we all have our favorite foods, you’ll soon develop a preference for your pre-yoga snack. Here are a few of our preferred pre-yoga foods for a little inspiration:

Banana with (pea)nut butter: a great combination of fiber, carbohydrates, and protein, this snack will help keep up your energy throughout the class without weighing you down.
Green smoothie with light protein: this is an excellent option for a light breakfast before a yoga class or an afternoon snack to tide you over between finishing work, taking your class, and heading home for dinner.
Oatmeal with berries: another breakfast favorite. Consider adding protein with a scoop of Greek yogurt to keep your energy up even longer.
Toast with avocado: who doesn’t love smashed avocado toast? If you’re looking for a more substantial version, try adding a poached egg.
Yogurt with fruit: this is another one of our favorite pre-yoga snacks. If you’re sensitive to dairy, try substituting it with coconut yogurt, or another non-dairy alternative.
Coconut water or herbal tea: remember to hydrate before stepping on your mat. Coconut water is great if you’re struggling to drink enough water, and herbal tea is an excellent option on a chilly day.

Use your imagination and create your own pre-yoga snack. You can’t really go wrong with whole, easily digestible options with moderate carb content. If you have to grab a snack right before class, remember to limit your portion size to avoid feeling overly full as you practice.

What NOT to Eat Before Yoga

While there are no truly banned foods before an Uptown Yoga class, there are some that may leave you feeling sluggish and bloated, or even lead to cramping. We suggest keeping these options for another time:

Fried or greasy foods tend to make you feel tired and heavy. They’re not ideal if you’re just about to start a yoga class.
Large meals right before class can leave you uncomfortable and make your time on the mat less enjoyable. It’s best to reserve them for after class.
High-fiber beans or legumes: don’t get us wrong, these are some of the staples of a healthy diet, especially if you’re looking to get most of your protein from plants. However, they may lead to bloating, so it’s best to eat them after class.
Sugary or carbonated drinks: sugary drinks can give you a quick boost of energy but leave you feeling drained soon after. Carbonated drinks may make you feel uncomfortable.

Are you wondering about your morning coffee? Caffeine is okay in moderation, but give yourself an hour between that coffee and your class.

When to Eat Before Yoga (Timing Tips)

This tides us neatly over to the question of when to eat before yoga. Here are a few timing tips for you to consider.

Eat any big meals at least two to three hours before your class to give your body time to digest your food. Consider having a light snack about 30 minutes to an hour before class to make sure you have energy.

Many seasoned practitioners enjoy starting their day with a fasted practice. If you’d like to try that, we suggest starting with a bit of hydration. A glass of lemon water is a great option for anyone struggling to have plain water first thing in the morning. Keep some fruit handy for the time you finish.

Uptown Yoga Instructor Insider Tips

A quick survey among our instructors showed that overnight oats are becoming a firm favorite among breakfast choices. With or without added protein, nuts, and fruits, this is a versatile breakfast or snack option that’s endlessly customizable.

Apples with peanut or almond butter are another Uptown snack favorite. Requiring almost no preparation, this is a great option between meals or when these sweet cravings come.

Final Thoughts

Eating mindfully before your yoga class or at-home practice is easier than you think and can really enhance your experience. For more inspiration on pre-yoga meals and snacks, talk to our instructors when you come for your next class. We’re here to help you get the most out of your practice and develop it further.