Over the last decade, High-intensity interval training (HIIT) has gained a massive and loyal following for its fast-paced results and life-changing benefits. Due to the rather fervent nature of HIIT workouts, it is imperative that those who regularly incorporate them into their active lifestyles also nourish themselves with proper HIIT nutrition. This process allows you to not only maximize results, but also to help acclimate your body accordingly as well. Read on for nutrition tips you can follow to properly nourish yourself before and after a satisfying HIIT workout.

Drink Your Water!

Proper hydration is absolutely imperative for anyone to be able to power through a grueling HIIT workout. While drinking water during and after High-intensity interval training is an absolute must, it is all the more crucial to make sure you’re properly hydrated before training. Though you may not notice it immediately, working out while dehydrated accelerates your chances to feel exhausted even before you’re half-way through the workout. Make sure to drink at least 20 ounces of water a few hours before your workout, and to drink at least one glass of water half an hour before training.


While training, feel free to keep yourself energized and hydrated with a glass of water every 15-20 minutes. Make sure not to drink too much, or your lactic acid build-up may cause you to vomit if you get overwhelmed. After your workout, replenish your body with two glasses of water along with your post-workout meal.


Without properly fueling up before HIIT, you’ll likely end up feeling lethargic and weak before making any headway in your workout. Before training, it’s good to fuel up with a mix of simple and complex carbohydrates. A fair amount of protein would also be beneficial for any pre-workout meal. The (delicious) possibilities are endless, too. 2-3 hours before a workout, try having a bowl of oatmeal with banana slices, a quinoa salad, or even a brown rice bowl with some steamed fish.


If you’re feeling snacky shortly (at most 30 minutes) before your workout, you can snack on some fruit (bananas and apples are great), peanut butter crackers, or even some hummus and pita bread.


It’s great to have a fulfilling meal as soon as you finish High-intensity interval training. 15-20 minutes after your workout, reward yourself with something healthy yet satisfying like a salad wrap, a chicken sandwich, or even some sushi. Post-workout nutrition benefits you by helping your muscles recover, reducing fatigue, prevent headaches, and replenish energy levels. If you can’t find time to go out and eat immediately after working out, at least make sure you have a piece of fruit or some whole wheat crackers in your gym bag for you to snack on.


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