Ask the Expert: Breakfast Ideas Before Morning Yoga

Our expert weighs in on feeling queezy in a.m. yoga class, and what you can eat beforehand to stop tummy troubles.
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Answers to your questions about health, nutrition, anatomy, and more.

I know that I should eat before my 10 a.m. yoga class, but when I do, I often become nauseous in class. What should I eat?

What you eat depends on how much time you have between breakfast and your class. If you eat one to two hours before a vinyasa class, have a small meal containing slow-digesting complex carbohydrates, for lasting energy, and protein and healthy fats, to keep you satiated. Try 1/4 cup cooked oats sprinkled with walnuts and a dollop of plain Greek yogurt. But if you are eating only 15 minutes before class starts, opt for a snack with easily digestible natural sugars and only a touch of fat and protein, which are heavier to digest and can lead to an upset stomach. Prepare a simple smoothie containing 1 date, 1/2 frozen banana, 1 cup unsweetened almond milk, and a dash of cinnamon.

—Jennifer Vagios, RD Yoga teacher and nutritionist

See alsoEnergizing Breakfast BowlSee alsoQ&A The Best Snacks to Eat Before Yoga