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You may need to decide what foods to include in your HIIT nutrition plan. The HIIT routine can increase the calories burned even after the workout. These exercise plans may improve fitness levels, reduce cholesterol levels and blood pressure, and decrease abdominal fat and excess weight.

If you want to acquire the full benefits of HIIT, remember that your actions outside the fitness center are also important. Doing the right thing to fuel your body before and after HIIT sessions will make maximum benefits from your workout.


The name is enough to describe it. High-intensity interval training (HIIT) is a combination of intervals of intense training with brief recovery intervals. This workout routine causes you to sweat quite a bit. Most athletes find this kind of aerobic training to be the most efficient way to build endurance.

For more details, read the article “What is HIIT training and its benefits.”


Intensity is one of the essential elements of a HIIT workout.

The body needs to perform a lot of work. It would help if you had the proper motivation to handle this intense workout. Moreover, your body needs appropriate nutrition at different stages. The most effective nutrition for high-intensity training would be:

2.1. Pre-Workout:

HIIT training is a vigorous workout. So your body requires a steady intake of nutrients to deal with the intense rate. Hence, the most effective way is to begin by eating digestible carbs and proteins in a ratio of 3:1 at least 3-4 hours before an exercise. 

Additionally, remember that taking protein and carbs in equal amounts is not a great strategy for HIIT. We seek to extract the most energy from our pre-workout meal. So, it is important to concentrate on carbs since they are the main macronutrient of this meal.

Some of the top breakfast options for pre-workout meals include:

  • Whole grain bread
  • Oats
  • Chicken lean
  • Fish
  • Tofu
  • Non-fat Greek yogurt
  • Cottage cheese
  • Dried fruits
  • Peanut butter and fruits

These are recommendations of what to eat for a HIIT workout. In addition, make a plan for a second high-carb meal within one hour following your exercise. Carbs can be an immediate energy source; without them, you will feel exhausted. Nevertheless, it is important to understand the distinction between simple and complex carbs and plan your meals according to the difference.

2.2. Intra-Workout: Drink enough water

A common error many make is failing to focus on their nutrition plan when they do HIIT workouts. Remember this: HIIT does not function as a fitness method that can be used for food items for mind training. Hydration is the key to being fit and healthy.

So, try to drink enough water when you exercise. Make sure you are well-hydrated.

2.3. Post-Workout:

After you have completed the workout, you should take in protein, carbohydrates, and some sugars within two hours. It will help replenish your energy loss and play crucially in building muscles. At this point, you need to consider whether you want to build muscle mass or lose weight. Plan your post-workout HIIT nutrition plan accordingly.

A few of the best post-workout food options are:

  • Eggs
  • Whole grains
  • Fish
  • Fruits like avocados
  • Soy milk
  • Cheese
  • Hummus, pita bread, and pita
  • Crackers

A post-workout diet plan will help replenish the energy reserves (glycogen) and assist in the recovery of muscles that were damaged during vigorous exercise. Similar to the meal plan for pre-workout, prepare your post-workout meals with a ratio of 3:1 protein-to-carbs.

Make sure to complete your post-workout meal. The most frequent consequences include fatigue, lower glucose levels, and soreness. These effects can eventually cause dizziness and other negative signs.


3.1. Green leafy vegetables – Essential for your HIIT nutrition plan

Green leafy brimming with vitamins, minerals, and fiber. They are also very low in calories. These vegetables also contain antioxidants, which can help reduce the number of free radicals released in the HIIT training section.

You can choose from a variety of leafy greens. However, some of the most popular ones are:

  • Kale
  • spinach
  • Arugula
  • watercress

You can add frozen spinach to your post-workout smoothies – approximately two huge handfuls. It blends better when frozen.

It is also possible to consume leafy greens in the following ways:

  • Sauteed with extra virgin olive oil to serve as an accompaniment dish
  • In a salad, it can be tossed in
  • In a pasta dish, it is added in conjunction with lean protein

3.2. Blueberries

Blueberries contain nutrients like protein, vitamins, fiber, and antioxidants. It is an excellent choice when you consider what to eat for a HIIT workout.

Every type of exercise causes oxidative stress or an imbalance of antioxidants and free radicals within your body. Therefore, it is crucial to incorporate antioxidant-rich food within your daily eating habits.

Furthermore, eating blueberries following the training is connected to faster muscle recovery. It can be integrated into your healthy diet in several ways.

Other ways to incorporate these snacks in your post-workout meal include:

  • Pairing with coconut yogurt
  • Toppings for oatmeal
  • Eating them raw


Avocado is an amazing fruit high in magnesium. This substance is essential for the recovery of muscles. It also has fourteen percent of the daily potassium requirement, which could aid in regulating fluid flow and the heart’s and other muscles’ electrical activity.

Additionally, avocado is an excellent source of folate and Vitamins C, K, and B-6. All these are anti-inflammatory substances and can lower inflammation that the stress of exercise can cause. In simplest terms, this fruit can be a fantastic method to help with HIIT recovery.

You can incorporate it into at least two of my meals each day. We have found 1/3 of an avocado to be a sufficient portion size. There are many ways to benefit from avocados:

  • Eat with eggs
  • Toast with mashed potatoes
  • A power bowl is a good source of energy.
  • Blend it into a smoothie
  • Eat raw, with just a touch of freshly ground pepper and salt.

3.4. Eggs

Eggs are among the top food options after working out. They are an incredible source of nutrients and contain a substantial amount of protein and good fats, around seven grams or 5 grams for each egg.

Eggs are also regarded as a “complete protein” source. They contain all nine essential amino acids and have been proven to aid muscle recovery. Eggs contain B vitamins that can assist in the production of energy.

Eggs are delicious, simple to prepare, and can be cooked in many different ways. An avocado egg salad can be a very delicious recipe. Include hard-boiled eggs in avocado, hot brown mustard dill pickles, and the seasonings, salt, and pepper. Have it on a slice of toast.

Other ways to incorporate eggs in your post-workout snack are:

  • Mixed on a salad made of spinach and tuna
  • Mixed with mushrooms and peppers
  • Hard-boiled and seasoned with salt and pepper


When you are planning for your HIIT nutrition plan, there are some things to remember to get more effective outcomes. These include:

  • Never compromise on your hydration. You must ensure that you are sufficiently hydrated, particularly during your workouts. If you are dehydrated, it could hinder your chance of success when you work out.
  • An effective HIIT diet can result in various excellent health benefits. The benefits include increased heart health, blood pressure levels, enhanced endurance, and overall body health improvement.
  • The most effective indicator of a successful pre-workout and post-workout diet is that they boost energy. In addition, they improve your overall energy.
  • Every person has unique nutritional needs based on weight, body mass, and the training program. So, it is important to find pre- and post-workout plans geared towards the typical person’s general improvement and growth needs.


A healthy diet of nutritious whole foods after HIIT is crucial to your performance and recovery. Include one or all of these food items in your post-workout snack menu to aid in muscle recovery and protein synthesis and, ultimately, help you achieve your workout objectives.

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