Fuel Your Intensity: Nutrition tips for High Intensity Interval Training
Simple Nutrition Tips for High Intensity Interval Training (HIIT)
When it comes to losing weight and gaining muscle, there are myriad different workouts in the market. One of the most popular forms of training at the moment is HIIT.
Although many people know about the importance of exercise, the critical point they often ignore is nutrition. We are here to suggest some nutrition advice for HIIT and why it’s important.
What is HIIT? Find out more
3 Stages of Nutrition for HIIT
One of the vital and critical components of the HIIT workout is intensity.
In simple terms, your body has to work really hard. Therefore, to cope with this high-intensity pace, you need the right motivation, and your body needs the right nutrition. Thus, the best nutrition for HIIT is:
1. Pre-Workout:
HIIT is a high-intensity workout; therefore, your body needs a ready supply of nutrients to cope with the high pace. Thus, the best way is to start by consuming digestible carbohydrates and proteins in a ratio of 3:1 at least 3 to 4 hours before a workout.
Moreover, always remember that taking carbs and protein in equal quantities is not a good idea for HIIT as we are looking to gain the maximum amount of energy from the pre-workout meal.
Therefore, specifically, we focus on carbs as the majority macronutrient in this meal.
Some good pre-workout meal options include:
Whole grain bread
Oats
Lean chicken
Fish
Tofu
Non-fat Greek yoghurt
Cottage cheese
Dried fruits
Peanut butter with fruits
Apart from this, also plan another high-carb snack within an hour after the workout. Carbs are a great and instant source of energy without which you will feel sluggish and tired. However, you must understand the difference between complex and simple carbs and plan your meal accordingly. Isn’t it simple?
2. Intra-Workout:
One of the common mistakes many people make is forgetting to take care of nutrition during their HIIT workout. Keep in mind that HIIT is not a training method that lends itself to mind workout snacks. Never think that you are wasting your time while drinking water. Hydration is key to a healthy and fit body.
Therefore, always try to stay hydrated by drinking enough water during a workout. Keep yourself hydrated.
Stay hydrated as part of your HIIT nutrition plan
3. Post-Workout:
Once you are done with your workout, try to eat carbohydrates, protein, and some sugars within 2 hours. It can help to replace your lost energy and plays a critical role in building muscles.
However, at this point, you must keep your goal in mind whether you want to build muscles or lose weight, plan your post-workout diet accordingly.
Some of the good Post-workout meal options include:
Eggs
Whole grains
Fish
Fruits like avocados
Soy milk
Cheese
Hummus and pita bread
Crackers
A post-workout meal plan can help to replace energy stores (glycogen) and help in the repair of muscles that have been broken during an intense workout. Like the pre-workout meal plan, plan your post-workout meal in the ratio of 3:1 of carbs-to-proteins.
A better option is to eat snacks high in carbs within an hour of a high-intensity workout.
Don’t skip your post-workout meal. Some of the common consequences are fatigue, low blood sugar levels, and increased soreness. These consequences can ultimately lead to dizziness and other symptoms.
Things to Remember for Your HIIT Nutrition Plan
When planning your HIIT nutrition plan, there are certain things you have to keep in mind for better results. These are:
Never compromise on your hydration. Make sure that you are adequately hydrated, especially during your workout sessions. In case you are dehydrated, it can inhibit your chances of success during a workout.
A good and effective HIIT nutrition program can lead to several excellent health benefits for individuals. Some of these benefits are improved heart health, improvement in blood pressure, increased strength, and overall body composition improvement.
The best indication of a good pre-workout and post-workout nutrition plan is that they can boost energy. Moreover, they can also increase energy in your life overall.
Each individual has different nutrition needs based on their composition and body mass and workout plan. Therefore, try to have those pre and post-workout plans that cater to the average individual’s need for general improvements and gains.
Final Words on Nutrition for HIIT
At this point, you all understand that HIIT is a high-intensity workout plan that can help to lose weight and gain muscles fast. Therefore, it is essential to take care of your nutritional intake before, during, and after a workout. Focus on your carbs and protein intake and pay attention to the ratio and what time you are consuming them.
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