Yoga and Supplements

Long debates are being held as to whether or not Yoga contributes to weight loss. Different opinions circulate around the subject. There exist different schools in Yoga, as with any work out, the ability to burn calories and build muscle depends upon the intensity and the frequency of the workout. In order to make Yoga your primary form of exercise you must count on practicing at least 3 times a week during 90 minutes. Many people opt to combine yoga with other activities such as running or aerobic training in order to lose weight.

However, some forms of Yoga lend itself perfectly for the purpose (if practiced as described above): Power Yoga, Ashtanga Yoga and Hot Yoga. During these types of yoga you will perform a sequence of Asanas (poses) named “sun salutations” which increase the heart rate and provide a very vigorous cardiovascular workout.

But there is more … Yoga not only focuses on the body (building lean muscle*), but also on your spirit and your mind. Most forms of Yoga teach, amongst others, some intense breathing techniques which lead to more Oxygen intake (also in fat cells); this results in burning more fat and increased energy levels**.

Yoga also improves circulation; an improved circulation increases the level of oxygenated blood, which results in a better performance and endurance; muscles need Oxygen to stretch and lengthen.

Every body type is different and not everybody can just become a “lean mean Yoga machine”, and bend and flex into the several poses just by practicing alone. Flexibility and joint strength ***are highly important in order to progress and be able to go deeper into the different poses and move on with your practice.

Can supplements aid: based upon the above, yes they can…

*lean muscle building: as for any muscle building practice, additional protein can aid in building lean muscle. However, keep in mind that this is only true if you practice vigorously on a 3 times per week basis at least. If you do not, excess protein might be stored as fat. Many woman fear that additional protein intake will bulk their muscle and make them look even bigger. They can be assured since building bulk muscle takes years and hours of intense vigorous (body building practice). Moreover Yoga focuses on flexing and stretching the muscles which lengthens them and results in a well toned and compact muscle mass.

**increased energy level: a lot of Yogis are vegetarians which in itself does not impose any problem as long as they eat a healthy well balanced diet. Often, however Yogis show a lack in vitamins of Group B, due to their diet. This causes complaints like insomnia, weakness, fatigue, irritation, Supplementing in B vitamins and specifically B12, B6 and folic acid, may weaken most of these inconveniences.

***flexibility and joint strength: since one works with its own body weight and puts a lot of strain on their joints, it is recommendable (especially as from your mid forties) to supplement with Glucosamine. This is a chemical compound of Glucose and an Amine molecule (a nitrogen atom with two hydrogen atoms) that supports the maintenance of cartilage and the connective tissues in the body.

Can all these supplements blend-in with the Yogic Philosophy…?

Yogis eat in principle several meals a day in small quantities to not strain the digestive tract. They also watch not to eat food that intoxicates the body, such as meat, alcohol and refined sugars… Their preference goes to fruits, green vegetables (especially raw since you need less seasoning) nuts and dried beans, pies and whole grains of all sorts.

This means that often (especially if they have difficulties to build a well balanced diet) Yogis lack some important nutrition (as referred to above); such as protein and vitamins, or overindulge in some of them such as sugars (even though natural) and carbohydrates (even though complex). Too many sugars may lead to an insulin imbalance and can cause diabetes and weight gain.

A protein supplement (plant based such as soy) is therefore an excellent choice. There are certain proteins on the market that also regulate the insulin levels in the blood. They might not be suitable for vegans since they may contain the enzyme rennet.

Glucosamine was earlier not suited for vegetarians or vegans since it contained substances of shellfish, however, lately there are several products on the market where the shellfish is being replaced by e.g. Maize (corn).

Vitamin B supplements should be taken in a complex solution, since vitamins B are work better in combination of one another. If possible take a liquid B12 supplement since this is more easily absorbed.