Post-workout nutrition is just as important as how you fuel your body prior to a workout. It is one of the key factors in maintaining muscle mass and keeping your metabolism in high gear. The type of activity determines what macronutrients (protein, fats, carbohydrates, etc.) you will benefit from the most.

Why? When we exercise at a moderate to a high intensity, we actually deplete energy in the body in the form of glycogen that was stored in our muscle and liver cells. Our brain relies on this glycogen for fuel. When we neglect to replenish this energy storage after our workout, our body will go into a catabolic state, meaning it will break down our muscle tissue into amino acids, and then convert these into a usable energy source for the brain. Skipping the post-workout meal can result in a loss of muscle that in turn can actually slow your metabolism!

The following are guidelines to help you decide what you should eat after a workout:

• After a yoga class or cardio workout, it is important to consume some type of fibrous carbohydrate, such as a yam, fruit salad, yogurt, brown or wild rice or pasta salad.
   
• After a yoga sculpt class or weight training, consume a proper combination of carbohydrates and proteins, such as steamed vegetables or a salad and chicken or fish, a protein shake with a banana, or cottage cheese with fruit.

Find out how to make a homemade sports recovery drink from Cooking Light.

Learn how to fuel your body prior to a yoga class or workout.

We’d love to know how you fuel your body after yoga – let us know!
 

Imagine this: you’re stepping into the 5:00pm C2 yoga class, and you realize it’s already been five hours since you last ate. You’re anticipating the light-headedness that’s going to set in when you move into eagle pose. Ahh, the anxiety! We’ve all found ourselves in a yoga class with not enough fuel in our bodies to stay energized and stable; and I think we’ve all been in the opposite situation where we probably shouldn’t have eaten that bean burrito 30 minutes before class started.

So; what’s the best way to fuel your body before a yoga class? We have some suggestions:

• Avoid foods high in fat and protein right before a workout – stick to carbohydrates.
• Some common carbohydrate snacks include plain or toasted whole grain bread, veggie sticks and hummus, brown rice or bananas.
• Try foods that have a low glycemic index such as oatmeal, bananas, apples, pears and low fat yogurt. Foods with a low glycemic index will help fuel your performance for longer periods of time.
• Avoid eating simple sugars (sodas, candies, some sports drinks, power bars) or any foods with a high glycemic index. High glycemic foods may leave you feeling exhausted and light-headed.
• Most importantly, keep your portions sizes small – and try not to eat less than an hour before class.

Eating before exercise has been shown to improve performance and is a great way to boost your stamina and endurance; however, this can hinder your workout as well – as stated above with the burrito example. If you’re not sure what’s going to be easiest on your stomach, experiment. Try foods that are very easy to digest – if you tend to have a sensitive stomach, fuel your body with a liquid snack, like a fruit smoothie.

Learn how to fuel your body for all different kinds of workouts.

Check back soon for more information on post-workout food tips!

What are your favorite pre-yoga snacks? Share your ideas below:
 

As CorePower Yoga grows and expands, we'd like to introduce you to one of our newest Studio Managers. Shawna Bergstrom is the manager at the new Colorado Blvd studio, which opened at the end of February. We asked Shawna to share a little bit about herself and her job as a studio manager.

What is your job title?
Studio Manager – Colorado Blvd

How did you find CorePower Yoga?
A former colleague invited me to Sheri’s Monday night C2 before she moved to Chicago and I haven’t stopped coming since that day. I did my first free week, moved on to membership, did teacher training, then extensions. The rest is history!

What does a typical Thursday look like for you?
I get up and run a few miles and head into the studio to catch up on email and students' needs. This is one of those days in the week that allows you to get grounded and take care of emails, phone calls etc. I just happen to love Thursdays!

What is your favorite yoga posture, and why?
Dancer’s Pose. The elegance in the way it looks and the power behind it..there is something so gorgeous about it.

What are you looking forward to the most at the new Colorado Boulevard studio?
I am happy there is another CorePower Yoga studio in Denver for students to practice at. The location is great & the space is fantastic!

What is your favorite song to play in class?
Never Think by Robert Pattison. This song is so unexpected and beautiful

What is the most unusual part of your job?
At this point, there is really nothing unusual about working at a yoga studio. You learn to become what is needed of you. I enjoy the challenges that come with running a studio.

What is your favorite dessert?
Super moist and stacked carrot cake, a really crispy chocolate chip and peanut butter cookie or anything from the D Bar!