What should you eat before hiit

If you want to reap all the benefits of HIIT, know that what you do outside of the gym matters, too. Fueling your body well before and after HIIT sessions can help you get the most out of your training. Pre-workout nutrition should focus mostly on carbohydrates with some protein. Carbs are the main source of quick-burning energy that helps power your muscles. Protein can help prime your muscles for intense exercise.

Carbs are also crucial after a HIIT session. Our bodies can store some of the carbohydrates we eat in the liver and muscles as glycogen. But during intense activity, most of these glycogen or energy stores become depleted. Intense exercise also breaks down muscle tissue. This means you also need protein after a workout to help repair and rebuild damaged muscles. For the best results, eat mostly carbs with protein after your HIIT session.

Aim for a 3-to-1 carbohydrate-to-protein ratio. This combination gives the muscles exactly what they need to heal, which may improve performance in your next workout. HIIT is an incredibly fast-paced form of exercise that can help you reach weight loss goals, improve your heart and lung health, boost your mood, metabolism and more.

But there is another important, sometimes overlooked factor when it comes to the effectiveness of HIIT training , and that is proper nutrition. Many people turn to HIIT because they are looking to lose weight and get lean , and with those goals in mind it is common to want to skimp on calories as well, thinking the weight loss will come easier and faster. HIIT gets your heart pumping and your muscles working, and your body needs energy both to perform as well as to recover from these sessions.

So, what should you eat while doing HIIT? HIIT routines are unquestionably intense — it says so right there in the acronym — and with that in mind you know they require a ton of energy from your body. Food is the fuel that allows your body to provide the energy that powers you through your HIIT workout! These two macronutrients will help your body perform and recover.

Complex carbohydrates, as opposed to simple carbs, are digested and broken down slowly over time. This means they act as a sustained energy source for the body. Protein, though most often thought of as an after-workout necessity, is important going into your training as well, though in lower quantities.

The idea here is to have protein already available in the bloodstream to begin repairing and rebuilding the muscles as soon as the workout is complete. Ends soon! Act now. Create your story as an ACE Specialist. Limited time! Talk with an Advisor. Filter By Category. View All Categories.

Karp, Ph. Wendy Sweet, Ph. Michael J. Norwood, Ph. Brian Tabor Dr. Marty Miller Jan Schroeder, Ph. General Nutrition to Support a H. Program To get the most out of any fitness program , clients should follow a healthy meal plan in general. Good options for a pre-workout meal include: Whole-wheat toast with peanut butter and banana Non-fat Greek yogurt or cottage cheese with fruit Dried fruit and almonds Post-workout Nutrition for HIIT The biggest nutritional concern post-workout is replacing energy stores glycogen and repairing muscles that have been broken down during the intense workout.

Suggestions for post-workout nutrition are similar to pre-workout meals and include: Whole-grain cereal with fruit and soy milk Whole-wheat crackers with fruit and cheese Hummus and pita bread The best pre- and post-workout nutrition boosts energy and results—and client motivation.

Reference Gibala, M. Get Certified.