At Latestly, we are huge fans of yoga. Beyond its long list of physical and mental benefits, yoga is downright enjoyable too. It is like the perfect balance of challenging and grounding. And then there are restorative classes like hatha yoga and strength building forms vinyasa and Bikram yoga. Given that each form of yoga requires different effort, it can be hard to know whether or not to refuel before and after the yoga session. Here’s what you should nosh on before and after you say Namaste.

All Day Long

Despite the yoga form, it is important that you keep yourself hydrated all day long. If you are going for a calm and restorative class, sip one glass of water every hour throughout the day leading to the yoga class. But if you know that you will be sweating out a lot in your Ashtanga yoga class, drink a little more than just a glass of water every hour. Yoga for the Office: From Cat-Cow Pose (Marjaryasana/Bitilasana) to Pigeon Pose (Kapotasana), Calm Your Muscles at Workplace With These 5 Easy Exercises.

Two Hours Before

Since you will be contouring and twisting your body, it is important that you eat two hours before your class. Opt for a 300-calorie protein-rich meal that is easy to digest. Also, be sure to go for low-fibre options as it can be difficult to digest. Greek yoghurt with nuts or a protein smoothie or apple with nut butter can make for great options. 5 Best Fat-Burning Yogasanas for Weight Loss.

30 Minutes Before

You need to eat 30 minutes before hopping on your yoga mat especially if you have missed your afternoon snack. There is no way you will be able to get into an inversion with hunger pangs, pounding headache, and dizziness. So grab a small 100 calorie or less snack like a banana or few dried apricots to give you that much-needed energy boost.

15 Minutes Before

If you are going for an early 6 am class, it can be the worst idea to practice on an empty stomach. While you cannot munch on anything heavy, you can grab a few almonds or half a banana. Also, be sure to sip a glass of water.

30 Minutes After

If you had a restorative class, it is best to refuel with some protein, carbs, and fat. But how much you eat after the class depends on the nature of the workout. Something like a whole wheat sandwich or poha after a yoga session will be good.

At the end of the day, everyone's yoga practice is unique, and whether or not you refuel depends on how you feel after a session. If your goal was to push yourself and exert a lot of energy, then you will likely need to eat something afterward to refill your tank.

(The above story first appeared on LatestLY on Jul 26, 2019 10:12 AM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).