Nutrient tips for HIIT workouts – What to eat before, during and after your training section

HIIT workouts are beloved fitness routines for losing excess weight and increasing muscles. While many people are aware of the exercises, the main element they usually overlook is nutrition. We are here to provide some nutrient tips for HIIT workouts and explain why it’s so important.

3 Three Stages of Nutrition for HIIT

One of the essential and crucial elements of the HIIT exercise can be the level of intensity.

Put the body needs to perform a lot of work. It would help if you had the proper motivation to handle this intense workout, and your body needs appropriate nutrition. Therefore, the most effective way is to divide HIIT nutrition into 3 stages: before, during, and after the workout.

1. Pre-Workout – HIIT Nutrition Tips:

It is a vigorous workout, and your body requires a steady intake of nutrients to deal with the high intensity. The best method to begin is eating digestible carbs and proteins in a ratio of 3:1 minimum of 3 to 4 hours before an exercise. 

Additionally, remember that there are better options than taking protein and carbs in the same amount for HIIT since we seek to extract the most energy from our pre-workout meal. So, it is important to look at carbs as the primary macronutrient in this meal.

A few of the best meals to eat before working out include:

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

Additionally, plan for a second high-carb meal within one hour following your exercise. Carbs are an immediate energy source, but you’ll feel slow and exhausted without them. However, it is important to understand the distinction between simple and complex carbs and plan your meals according to the distinction.

2. Intra-Workout – HIIT Nutrition Tips:

A common error most people commit is not remembering to take care of their nutrition when they do their HIIT workouts. Hydration is essential to have an active and healthy body. Thus, it is important to drink plenty of water throughout HIIT exercises. Stay well-hydrated.

3. Post-Workout – HIIT Nutrition Tips:

If you include HIIT in your training program to achieve those fitness objectives, pair it with proper nutrition. The ability to refuel your body after a HIIT workout by eating the correct types of foods can help in the repair of muscles and growth and also helps in replenishing the energy you lost during your workout.

3.1 Eggs– Nutrient tips

Eggs are among the top food choices after a workout. They are an incredible source of nutrients packed with a large amount of protein and healthy fats – about five and seven grams for each egg.

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

We love utilizing eggs for protein. They are delicious, simple to cook, and can be cooked in various ways. One of our most-loved recipes is an avocado egg salad.

Other options for incorporating eggs in your post-workout snack are:

• on the salad, spinach, and tuna
• mixed with mushrooms and peppers
• hard-boiled, with a pinch of salt and pepper

3.2 Blueberries– Nutrient tips

Blueberries are delicious and contain nutrients like vitamins, fiber, protein, and antioxidants.

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

Additionally, eating blueberries following an exercise has been connected to faster muscle recovery.

Additionally, they can be included in your diet in various ways.

You can consume blueberries frequently and often throw one or two of them into my drink after a workout.

Other options to include snacks in your post-workout meal include:

• It is paired with coconut yogurt
• topping to oats
• They enjoyed themselves in their own

3.3 Avocado– Nutrient tips

Avacado is an amazing fruit rich in magnesium, which is great for the recovery of muscles. It also has 14.5% of your day’s dose of potassium, which could aid in regulating fluid flow and electrical activity in the heart and other muscles.

Additionally, avocado is an excellent source of folate and Vitamins C, K and B-6. They are anti-inflammatory and can lower inflammation caused by stress from exercise.

In the simplest terms, this fruit can be a fantastic option to aid the process of HIIT training recovery.

You can aim to include avocados in one or two meals per day. We have found 1/3 of an avocado to be the ideal portion size. There are many ways to take advantage of avocados:

• Eggs and bacon
• Mashed on toast
• A power bowl is a good source of energy.
• In a blender, mix it all up
• by itself with just a touch of freshly ground pepper and salt.

3.4 Leafy green vegetables– Nutrient tips

Like blueberries, leafy vegetables are one of the best post-workout meals. They are packed with minerals, vitamins, and fiber. They’re also low in calories.

These vegetables also contain antioxidants that can help reduce the number of free radicals released when your HIIT training.

There are a variety of green leafy vegetables to pick from, but some of the most popular ones are:

• Kale
• spinach
• Arugula
• watercress

As with blueberries, you can also throw some frozen spinach in your smoothies following a workout around two large handfuls. It blends better after being frozen, which means you won’t be able to taste it, making the smoothie colder!

It is also possible to eat leafy greens in these ways:

• Sauteed in extra virgin olive oil to serve as an appetizer
• In a salad, toss it in
• It is added to pasta dishes in conjunction with lean protein

3.5 Protein powder– Nutrient tips

Making sure you receive enough protein from whole foods to support muscle recovery is only sometimes feasible. In this instance, look into the highest quality protein powder that can aid in supporting the body during muscle breakdown when you do HIIT exercises.

Another benefit of protein powders is their convenience. It is a great option to grab and go for those who are short on time, and it helps you feel fuller. We suggest reducing the sugar in the mix to 6-8 grams for each serving.

Source of reference: Healthyline, Katherine Marengo LDN, R.D.

F.A.Q – Frequent Asked Questions

When is the most appropriate time to supply nutrients?

It would help if you aimed to replenish your body within 60-90 minutes following your HIIT training. This intake will give your muscles the necessary nutrients to replenish glycogen stores effectively.

How much nutrition for HIIT should I intake?

Your nutritional requirements depend on the length and intensity you’ll be putting into your training sessions. For example, you’ll need more calories during the 90-minute exercise than for 20 minutes. 

It may be better to have one small bite of food before your HIIT workout, while others may require an eat. Try eating a variety of foods and note your feelings. A healthy diet will help you get the most out of your workout and feel great during HIIT training.

How much and what kind of water should I drink during HIIT exercises?

A healthy diet is essential for anyone who is doing HIIT workouts. Drink plenty of fluids before, during, and after exercise. If you’re in active mode for more than an hour, you should drink an energy drink to replenish the electrolytes lost. Electrolytes, like sodium and potassium, are eliminated through sweat when you exercise.