6 Tips to Fuel Your HIIT Nutrition Plan

woman drinking water

Alyssa Biawolas

If you’re spending a lot of time creating and abiding by your workout plan, a healthy meal plan will enable you to get the most out of your efforts. When creating a nutrition program to parallel your high-intensity interval training (HIIT) workouts, remember that a solid base of healthful ingredients must provide the calories and macronutrients to provide energy stores and fuel during your workouts. Francois et al. (2017) observed that carbohydrate-restriction improves body composition and blood lipids while HIIT rapidly improve glucose control and cardiorespiratory fitness. The combination of restricting a high intake of carbohydrates as well as performing HIIT maximizes the benefits of both approaches (Francois et al. 2017).

Related Article: High-Intensity Interval Training: How to Meet Nutritional Demands

Things to remember for your HIIT nutrition plan:

1. Ensure that you are adequately hydrated during your HIIT workouts. Water, water, and more water. Dehydration while working out will inhibit success and gains. 

2. An effective HIIT and nutrition program can have serious health benefits for an individual – such as improved cardiovascular health, increased strength, improvements in blood pressure, and improved overall body composition.

3. The best pre and post nutrition programs work when they boost energy for a workout and in your life overall, as well as results.

4. Nutritional needs vary by individual and by workout plan. There are pre and post workout plans that cater towards the “average” individual or athlete to achieve general gains and improvements.

Meal plan: pre-workout:

Three to four hours before a HIIT workout, plan on moderate-to-high carbohydrate intake, and a moderately high intake of protein. Examples would be dried fruit, trail mix and nuts, a Greek-yogurt smoothie with fruit in it, cottage cheese with trail mix or nuts, a peanut butter with banana, or whole-wheat/grain toast with peanut butter.

Meal plan: post-workout:

Within an hour of your HIIT workout, consume a snack that is high in carbohydrates.  Your post-workout meal plan is not dissimilar to your pre-workout meal plan. Make sure your intake is moderate to high in carbohydrates and moderate to high in protein. Avocados or guacamole with pita, pita and hummus, whole grain toast with peanut butter and banana, fruit, cheese, and crackers, or cereal that is high in carbohydrates with fruit and soy milk.

The pre-workout meal plan and the post-workout meal plan are equally important, but the post-workout meal plan is crucial in restoring your energy and repairing muscles that have been severely beaten and broken down during your HIIT workout session.

Related Article: Ultimate Recovery Tool: Recoup Fitness Cold Roller

 

Reference

Francois, M., Gillen, J., & Little, J. (2017). “Carbohydrate-Restriction with High-Intensity Interval Training: An Optimal Combination for Treating Metabolic Diseases?” Frontiers in Nutrition, 4, 49.

You Might Like:

Do Ketogenic Diets Reduce Anaerobic Performance?

Evan Stevens Ketogenic diets have come to the forefront of popular health fads in the past few years. Placing the majority of our health and dietary problems on carbohydrates (due to the spike in blood...
woman drinking water

6 Tips to Fuel Your HIIT Nutrition Plan

Alyssa Biawolas If you’re spending a lot of time creating and abiding by your workout plan, a healthy meal plan will enable you to get the most out of your efforts. When creating a nutrition...
A Group of runners running in a running race

Can Intermittent Fasting and Exercise Prevent Cancer?

Box full of vegetables.

How Long Does It Take To Reverse The Effects Of A Bad Diet?

Woman eating chocolate bar.

Does Dark Chocolate Aid In Muscle Recovery?

People eating burgers

Processed vs. Unprocessed Foods

Man lifting weights

Regaining Homeostasis With Diet & Exercise

man asleep on a bed with white sheets

How Intermittent Fasting Affects Sleep

woman standing on a beach flexing both her arms

Prolonged Fasting for Health & Longevity

Woman cutting a pear in her kitchen

Canadian Food Guide- A Dietary Guideline

The word keto spelled with food

The Effects of Exercising On a High Fat Diet

How Core Strength Effects Athletic Performance

How Core Strength Effects Athletic Performance

Leave a Reply