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

 

Do you have a new or expecting mama in your life? Get them a Forever Fit Mama Box! Learn about the different types of subscriptions and what comes in each box.

The contents of a Forever Fit Mama box

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:

  • woman holding a pillow over her head

Menopause and Sleep

Hunter Bennett Menopause is commonly considered to be one of the most trying times in a woman’s life. A time of vast change, it comes with a number of unique effects that can make even

  • woman stretching and looking at a view of the mountains

Endurance Athletes: Why Women Win In The Long Run

Hunter Bennett It is commonly thought that when it comes to athletic endeavors, men have a bit of genetic advantage. Due to their enhanced capacity to build more muscle mass and develop greater amounts of

  • man rock climbing outside

Grip Strength: What You Need to Know

Hunter Bennett As we age, we tend to see general declines in health, and more importantly, general declines in whole body function. It is these declines in function that can result in the loss of

  • Woman doing a rope exercise in the gym

The Ketogenic Diet: How It Affects Athletic Performance

Hunter Bennett Every week a new way of eating hits the mainstream media. They are often described as a way to improve health and promote fat loss quickly and easily. Many of these diets are merely

  • Woman cutting a pear in her kitchen

Canadian Food Guide- A Dietary Guideline

Hunter Bennett The Canadian government made some rather large changes to their dietary guidelines. Like, some really large changes. These changes have created quite the stir across the health industry. Some professionals applauding them, others

  • Older couple standing on a hill looking over a shore and water

Exercise to Prevent Osteoporosis

Hunter Bennett In modern society, we are now being afflicted by a number of unique diseases that were once unheard of by our predecessors. While this increasing incidence could be put down to a number