Pre- and Post-workout Nutrition for High-Intensity Interval Training
High Intensity Interval Training (HIIT) is a method that allows you to perform high intensity cardiovascular exercises. It is believed that this push your body to the point where it burns energy to recover from exercise. Described as excess post exercise oxygen consumption or EPOC by trainers who use this method. For the most part, it's a good thing because, while the body uses this accelerated oxygen burn, you are also burning fat. You will experience up to nine times the burning of fat in this exercise, then nothing more than spending hours on a treadmill. This exercise format involves getting out of the comfort zone. Challenge you to do more, faster and longer. These workouts ensure that you can actually see results from spending less time exercising. You will become the slender, hard body you always dreamed of.
The basic idea behind HIIT is to alternate quickly through the intense training intervals. For example, a HIIT routine may involve going from extreme cardio-step to bodyweight training, and then back again. During HIIT training, your heart rate is increased and your muscles work hard.
HIIT, which involves repeated sessions of relatively short intermittent training, which is usually done at a very high intensity, can be easily modified for different individual needs and fitness levels. In combination with an expert nutrition program, personalized HIIT programs can bring serious results and health benefits, including:
- Maximum cardio benefits in the shortest time
- Improve your endurance and stamina
- Improve blood pressure and cardiovascular health
- Improved insulin sensitivity
- Improved body composition
If you are improving your outcomes and health benefits with this type of training, it's important to understand the nutritional needs to support them from start to finish. Although nutritional needs vary with individual programs and exercises, these nutrition plans and meal ideas for pre and post nutrition can help.
Why is high intensity interval training nutrition important?
Intensity is an important part of any real HIIT program. As a result, people lose weight quickly and gain muscle fast. The body has to work very hard - and it's really good for you! But it also means that your body needs energy and also needs nutrients to recover. Nutrition plays an important role in HIIT because intensity can cause muscle loss if your body does not have the nutrients it needs to cope.
Pre-workout Nutrition for High Intensity Interval Training
Training on a full stomach can lead to stomach discomfort; However, it is also important to give your body the right type and amount of fuel to prepare it for an intense session. Regardless of the effectiveness of your exercise program, it will be pointless for your body to be deprived of vital nutrients.
So, eat a heavy meal of 600 to 800 calories 3 to 4 hours before HIIT. This will ensure that you get the right nutrition and digest the food before you start exercising. As you get closer to your workout time, choose smaller snacks and opt for a liquid meal one hour before the session, which gives the body all the glucose it needs. You can eat a small snack of 400 to 500 calories about 2 to 3 hours before HIIT.
Remember to avoid foods that accumulate gas in the digestive tract, such as beans and broccoli. Your meals should contain a healthy amount of carbohydrates, protein and very little fat. It is also important that you fill your body with the right amount of fluid; Do not consume less than 17 to 20 ounces of fluid 3 to 4 hours before HIIT and follow it with another 7 to 10 ounces a few minutes before training to prepare the body for the taxing session.
- A whole wheat toast with a spoonof peanut
- Fruit Juice
- Cereal with low fat milk
- Minestrone soup
- yoghourt with fruits
- Salad with light/low fat dressing
- Chicken breast with whole wheat bread
- Grilled chicken with pasta (whole wheat)
- Steamed vegetables
Post-workout nutrition for high intensity interval training
The type of food you eat directly after HIIT will have a big impact on how well you build muscles quickly. The diet is important to help your body recover from the intense exercise regimen and to regain lost nutrients. Indeed, the first 60 minutes after exercise are the golden hour of the body when the glycogen stored in the cells is exhausted and the enzymes responsible for the conversion of glucose to glycogen are very active.
Therefore, any sugar intake is drained directly into the muscle tissue to replenish the lost glycogen. A post-workout meal also fulfills the vital function of replacing lost fluids and rehydrating the body. You should give your body a diet rich in liquids, potassium and other minerals and vitamins, as well as carbohydrates and proteins for a quick recovery. Foods such as brown rice, whole wheat bread, popcorn, potatoes, fruit, etc. are rich in carbohydrates and help to replenish glycogen stores. Ideally, you should consume at least 50-100 g. carbohydrates after exercise.
You should also include lean protein found in chicken and turkey breast and tuna in your meals; These help with muscle growth. Bananas, raisins and potatoes are a rich source of potassium, so they help replace the mineral lost during exercise. You should also include plenty of fluids in the post-workout diet to rehydrate the body. Try to consume 20 ounces of water for every pound of body weight after a workout routine.
Post workout meal
- Sandwiches made from two slices of whole
- Wheat bread with a lean protein in between and any types of vegetables are easy
- Baked Chicken breast with rice or pasta
- A bagel with peanut butter
- Potato steamed or baked with a topping of low-fat cheese and some fruits.
No matter what your fitness goals are, eating is important. If you do not eat properly, you will not be able to build or lose weight. It is especially important for people with obesity to understand that starvation itself does not lead to weight loss, but slows metabolism in response, making it more difficult to lose weight.
If you are unsure of what foods to eat before and after HIIT programs, contact a nutritionist for instructions.