Pre- and Post-workout Nutrition for High-Intensity Interval Training. by Evolution Nutrition on March 11, Filter By Category. View All Categories. View All Lauren Shroyer Jason R. Karp, Ph. Wendy Sweet, Ph. Michael J. Norwood, Ph. Brian Tabor Dr. Marty Miller Jan Schroeder, Ph. D Debra Wein Meg Root Cassandra Padgett Graham Melstrand Margarita Cozzan Christin Everson Nancy Clark Rebekah Rotstein Vicki Hatch-Moen and Autumn Skeel Araceli De Leon, M.

Avery D. Faigenbaum, EdD, FACSM, FNSCA Dominique Adair, MS, RD Eliza Kingsford Tanya Thompson Lindsey Rainwater Ren Jones Amy Bantham, DrPH, MPP, MS Katrina Pilkington Preston Blackburn LES MILLS Special Olympics Elyse Miller Wix Blog Editors Samantha Gambino, PsyD Meg Lambrych Reena Vokoun Justin Fink Brittany Todd James J.

Annesi Shannon Fable Jonathan Ross Natalie Digate Muth Cedric X. Bryant Chris Freytag Chris McGrath Nancey Tsai Todd Galati Elizabeth Kovar Gina Crome Jessica Matthews Lawrence Biscontini Jacqueline Crockford, DHSc Pete McCall Shana Verstegen Ted Vickey Sabrena Jo Anthony J. Wall Justin Price Billie Frances Amanda Vogel.

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.

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by Jonathan Ross on March 09, In short to medium-term interventions up to 16 weeks , HIIT has been found more effective than MICT at reducing fasting blood glucose, hemoglobin A1c, fat mass, and insulin resistance in people with type 2 diabetes. Both the MICT and HIIT programs were found to be safe and scored high among participants for enjoyability.

HIIT is an effective exercise option to increase endurance and strength in those who have limited time to exercise. Because of the higher intensity format, it is advised to consult with a physician if you have any medical conditions before starting a HIIT program.

All participants new to HIIT should choose a program that is facilitated by an exercise professional. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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Search for:. Home Nutrition News What Should I Eat? Safety People who are deconditioned, recovering from injury, elderly, have overweight, or have medical conditions should be followed and monitored closely by their physician and an exercise professional, because of the higher intensity achieved with HIIT.

Example of a beginner HIIT workout This workout can be performed at home using just an exercise mat and a timer or clock. A 5-minute warm-up of walking or marching in place should be performed before the workout, and a minute cool-down of slower movements allowing the heart rate to gradually decrease, along with stretches, should be included to end the workout.

Cardiovascular disease Most research on HIIT and chronic disease is available for cardiovascular disease CVD. Hypertension Regular physical exercise, particularly vigorous aerobic exercise, has been studied to control hypertension, or high blood pressure.

Pulmonary disease HIIT has been found as equally effective as MICT in improving aerobic endurance and reducing shortness of breath in people with chronic obstructive pulmonary disease COPD. Obesity The Centers for Disease Control and Prevention and the American College of Sports Medicine recommend minutes weekly of moderate-intensity aerobic exercise for modest weight loss, and even longer durations for additional weight loss.

Type 2 diabetes HIIT should only be performed in people with diabetes who have well-controlled blood glucose levels, and should be avoided if one has diabetic retinopathy, which increases the risk of detachment of the retina.

References Thompson WR. Volume 25; Issue 1: Taylor JL, Holland DJ, Spathis JG, Beetham KS, Wisløff U, Keating SE, Coombes JS.

Guidelines for the delivery and monitoring of high intensity interval training in clinical populations. Progress in cardiovascular diseases.

American College of Sports Medicine. Martland R, Mondelli V, Gaughran F, Stubbs B. Can high-intensity interval training improve physical and mental health outcomes? A meta-review of 33 systematic reviews across the lifespan. Journal of sports sciences.

Ross LM, Porter RR, Durstine JL. High-intensity interval training HIIT for patients with chronic diseases. Journal of sport and health science. Costigan SA, Eather N, Plotnikoff RC, Taaffe DR, Lubans DR. High-intensity interval training for improving health-related fitness in adolescents: a systematic review and meta-analysis.

British journal of sports medicine. Beetham KS, Howden EJ, Fassett RG, Petersen A, Trewin AJ, Isbel NM, Coombes JS. Korman N, Armour M, Chapman J, Rosenbaum S, Kisely S, Suetani S, Firth J, Siskind D. Psychiatry research. Ribeiro PA, Boidin M, Juneau M, Nigam A, Gayda M.

High-intensity interval training in patients with coronary heart disease: prescription models and perspectives. Annals of physical and rehabilitation medicine. Su L, Fu J, Sun S, Zhao G, Cheng W, Dou C, Quan M. PLoS One. Wood G, Murrell A, Van Der Touw T, Smart N. HIIT is not superior to MICT in altering blood lipids: a systematic review and meta-analysis.

Leal JM, Galliano LM, Del Vecchio FB. Effectiveness of high-intensity interval training versus moderate-intensity continuous training in hypertensive patients: a systematic review and meta-analysis.

Current hypertension reports. Costa EC, Hay JL, Kehler DS, Boreskie KF, Arora RC, Umpierre D, Szwajcer A, Duhamel TA. Effects of high-intensity interval training versus moderate-intensity continuous training on blood pressure in adults with pre-to established hypertension: a systematic review and meta-analysis of randomized trials.

Sports Medicine. Sawyer A, Cavalheri V, Hill K. Effects of high intensity interval training on exercise capacity in people with chronic pulmonary conditions: a narrative review.

Relying on a high carbohydrate diet this spikes blood sugar and then you deal with a subsequent crashing leading to low blood sugar symptoms—including bonking during workouts. Chronic high blood sugar can lead to insulin resistance, metabolic syndrome and diabetes, an epidemic in the modern world.

HIIT activates something called the AMPK pathway. This is the central pathway for managing blood sugar issues, insulin and a healthy metabolism -- it also determines whether we burn fat or store fat. The more intense the exercise, the faster you clear insulin and glucose from the blood—and the longer the effects last.

If you know you have high blood sugar, it might make sense to include more HIIT into your training. A ketogenic diet is one that produces ketones—ketones can serve as an alternative fuel source for your brain and body. I eat a moderately low carbohydrate to manage health conditions, and it works really well for me.

But when I started increasing the intensity and frequency of my workouts, it felt like a one way ticket to Bonk City. On the one end, we have the Standard American Diet bringing in roughly grams of carbs per day.

We act like these two extremes are our only option. high carb. Carb tolerance is high individualized based on your unique physiology and certain external variables for example, interval training can actually increase carb tolerance.

Figuring out YOUR unique carbohydrate needs is a way to unlock your energy and health. Pre and post workout nutrition is very person-specific. As mentioned briefly above, when it comes to post-HIIT workouts — recovery is huge.

These workouts vary greatly, so their recovery needs can change from athlete-to-athlete, but a main focus should always be on replenishing the body with quality foods.

In respects to recovery following HIIT workouts, there are two major components worth considering when building post-workout meals. The consideration of both glycogen replenishment and muscle protein synthesis can be great starting points when building post-workout meals. Typically, post-workout meals will include a higher content of carbohydrates and protein, which will naturally satisfy both of these asks.

To replenish glycogen, an athlete is going to need to consume carbohydrates. The two most common forms of carbohydrates are simple and complex. Simple carbohydrates include things like sugars and syrups, and are quickly digested, used for energy, and stored by the body.

There are two main types of simple carbohydrates and these include,. Both forms of these simple carbohydrates will be digested quicker than complex carbs, which make them viable options for restoring glycogen stores at a faster rate post-workout. Complex carbohydrates are long-chained sugars, and typically come along with fiber, a slower digestion rate, and nutrients.

These carbohydrates will either be broken down and used for energy in the moment, or stored for later in the liver and muscles as glycogen. Some examples of complex carbohydrates would be foods like oatmeal, brown rice, and whole grains.

General Carbohydrate Rules of Thumb. After a long, intense workout, the muscles are craving energy and fuel to begin recovering. This is where consuming a quality protein source to stimulate muscle protein synthesis comes in.

In order to facilitate muscle protein synthesis, there should be a goal to consume a quality protein full of amino acids. Amino acids are essentially the building blocks of protein, so better quality protein will have a higher amino acid content, which can relate to the availability and usage of the protein consumed.

There are 20 amino acids used within the body, and nine of them are defined as essential. Essential amino acids cannot be produced by the body and must be consumed. Of these essential amino acids, leucine and isoleucine typically receive the most attention, as they are often associated closely to the process of muscle protein synthesis.

Higher leucine content in protein typically suggests a better rate of muscle protein synthesis. This question is much more complicated than providing one simple number, but there are few basic recommendations worth keeping in mind.

We mentioned it above, but leucine is typically the most important amino acid to consider when it comes to protein consumption and muscle protein synthesis. A study from published in the Journal of Physiology suggested that about three grams of leucine per meal was typically best for maximizing muscle protein synthesis 1.

Check out some guidelines below. Consider it your muscle protein synthesis safety net! At the end of the day, perfect pre and post-HIIT workout meals will be highly individual for every athlete.

These services can provide you with meal ideas and individual direction when it comes to tackling your performance and body composition goals. Breen, L. The Journal Of Physiology, 9 , Jake holds a Master's in Sports Science and a Bachelor's in Exercise Science. Jake formerly served as BarBend's Fitness and Training Editor.

View All Articles. BarBend is an independent website. Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won't give you added energy if your workout lasts less than 60 minutes.

But they may keep you from feeling hungry. If your workout is longer than 60 minutes, it may help to have a carbohydrate-rich food or drink during the workout. Good snack choices include:. Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible.

Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away. Good post-workout food choices include:.

Drinking fluids such as water before, during and after your workout can help prevent dehydration. Don't forget to drink fluids. You need to have enough fluids before, during and after exercise to help prevent dehydration.

Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, try a sports drink. Sports drinks can help keep your body's electrolyte balance. And they can give you a bit more energy because they have carbohydrates in them.

Remember that the length and intensity of your activity can help you decide how often and what you should eat and drink. For example, you'll need more energy from food to run a marathon than to run or walk a few miles.

And try not to add any new products in your diet before a sports event that lasts a long time. It's best to have tried the products before the event to see how your system handles the food. When it comes to eating and exercise, everyone is different.

So notice how you feel during your workout and how your overall performance is affected by what you eat. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Think about keeping a journal to see how your body reacts to meals and snacks so that you can change your diet for your best performance.

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Evolution Nutrition was built for you—the fitness professional. With research showing that the combination of nutrition and exercise is much more effective than exercise alone at producing and maintaining weight loss, there's simply no way around it—if you want your clients to succeed, you have to address their nutrition needs.

Evolution Nutrition is on the leading edge of nutrition science and exercise physiology, and is the only ACE-endorsed nutrition management software in the market. With access to over meal plans and complete client management tools, you'll be the entire solution your clients demand, all while remaining within your defined scope of practice.

See it today at www. Sign up to receive relevant, science-based health and fitness information and other resources. Get answers to all your questions! Things like: How long is the program? Pre- and Post-workout Nutrition for High-Intensity Interval Training. by Evolution Nutrition on March 11, Filter By Category.

View All Categories. View All Lauren Shroyer Jason R. Karp, Ph. Wendy Sweet, Ph. Michael J. Norwood, Ph. Brian Tabor Dr. Marty Miller Jan Schroeder, Ph. D Debra Wein Meg Root Cassandra Padgett Graham Melstrand Margarita Cozzan Christin Everson Nancy Clark Rebekah Rotstein Vicki Hatch-Moen and Autumn Skeel Araceli De Leon, M.

Avery D. Faigenbaum, EdD, FACSM, FNSCA Dominique Adair, MS, RD Eliza Kingsford Tanya Thompson Lindsey Rainwater Ren Jones Amy Bantham, DrPH, MPP, MS Katrina Pilkington Preston Blackburn LES MILLS Special Olympics Elyse Miller Wix Blog Editors Samantha Gambino, PsyD Meg Lambrych Reena Vokoun Justin Fink Brittany Todd James J.

Annesi Shannon Fable Jonathan Ross Natalie Digate Muth Cedric X. Bryant Chris Freytag Chris McGrath Nancey Tsai Todd Galati Elizabeth Kovar Gina Crome Jessica Matthews Lawrence Biscontini Jacqueline Crockford, DHSc Pete McCall Shana Verstegen Ted Vickey Sabrena Jo Anthony J.

Wall Justin Price Billie Frances Amanda Vogel. 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. Help your clients live happier, healthier lives as an ACE Certified Personal Trainer. Get Certified. HIIT utilizes the power of intervals in order to encourage your maximum energy output in each movement, which has shown to be more effective than steady-state cardio.

Being used to working out nonstop for an hour or more might have you scratching your head at the idea of intervals.

An example of a HIIT routine might have you exercising for 45 seconds, then taking a second break. It is important to remember that HIIT is high-intensity, meaning it will likely feel very difficult and demanding.

Without the proper nutrition and energy, you run the risk of ending your session prematurely, exposing yourself to injury, and missing out on potential gains.

Carbs are far more important than many people realize. A lot of diet culture has attempted to eliminate carbohydrates from our daily diets. While you may see some results in the beginning from doing such a diet, restricting your carbohydrate intake too severely does a great disservice to your training and overall bodily functions.

They are broken down quickly and help protect your muscles from losing mass during demanding training sessions such as HIIT. Carbs are best paired with protein as this helps the body process both the carbs and protein more efficiently.

Here are some examples of carb sources you can eat before a HIIT workout:. Those who are under-hydrated are likely to have poor performance in the gym, leaving feeling defeated and confused.

You fueled up with a healthy meal, you put on the best workout songs of all time , and still, your gym session was pretty terrible. Staying properly hydrated is not just important throughout the day, but is also a large factor in getting the most from your workouts.

Dehydration is also quite dangerous and is more likely during difficult workouts such as HIIT. Be sure to fill up your water bottle and sip on your way to the gym!

While all macronutrients are important, protein is perhaps the most important. This is not because it does more for the body than the other macronutrients, but instead because our everyday diets tend to lack proper amounts of protein.

Therefore, we should strive to put more emphasis on our protein intake. For your pre-workout meals, protein helps your body use carbohydrates without setting your body up for a potential energy crash.

This is why your carb source should also be paired with some protein. Here are some good sources of pre-HIIT protein:. Of course, there are many foods you should steer clear of before HIIT. If some of these foods have served you well in the past, by all means, keep doing what works for you. However, for most of the population, eating these foods before a workout can cause some issues:.

Post-workout nutrition is perhaps just as important as your pre-workout nutrition. Refueling your body after an intense workout is important for recovery and helps your body repair itself to better handle the next workout. In other words, if you want to see results such as improvement in performance and even muscle growth, you need to refuel.

The first thing you should put in your body? Many people mistakenly think after a workout you should consume only protein, or maybe even avoid food entirely.

The idea is that eating will only reverse any progress from training. The good news? As for carbs, our body converts carbohydrates into glucose which our muscles store as glycogen.

After a workout, your muscles are depleted of their glycogen stores, which help the muscle not only perform well but also aids in a fuller look to the muscle. You should also stick to healthy sources of carbs.

Here are some good post-workout carb ideas:. While carbs are important in your post-workout meal, protein is perhaps the most important.

This is because workouts like HIIT, especially strength-training HIIT, can cause your muscle tissue to tear. What macro aids in muscle recovery? You got it: protein! Just like carbs, you should not eliminate fats from your diet despite what you may have heard.

This typically means eating a large meal before or after doing HIIT since HIIT is notorious for burning through energy. Everyone works differently and not all nutrional advice works the same from person to person. With the vast amount of information on the web, determining what to eat in order to best support your body through workouts like HIIT is no easy task.

If nothing else works, focus on having a healthy balance of macros. Macros can be confusing, but with determination and research, you can learn everything you need to know about macros.

And above anything else, preparing your body for HIIT and refueling afterward are vital for feeling and seeing results. See Product Details. What Is HIIT? What Should You Eat Before HIIT?

Carbohydrates Carbs are far more important than many people realize. Here are some examples of carb sources you can eat before a HIIT workout: Fruit: Fruit is an amazing pre-workout snack. Additionally, fruit is full of antioxidants and vitamins that are essential for bodily functions.

We recommend bananas for their potassium, which aids in muscular functions. You can also eat apples, grapes, blueberries, or strawberries. Oats: Oats are a great source of energy because they tend to digest slower. Oats are also filling, making them a great choice for those in a calorie deficit.

Try granola, oatmeal, oat bars, or oat cookies. Tip: Top your oats with fresh fruit for the perfect pre-HIIT sustenance. Whole Wheat Toast: Bread is a great source of carbs and is also a good food to pair with other foods.

has little nutritional value. Strive to eat whole wheat or whole grain bread as they contain lots of vitamins, minerals, and antioxidants. Hydration Those who are under-hydrated are likely to have poor performance in the gym, leaving feeling defeated and confused. Protein While all macronutrients are important, protein is perhaps the most important.

Here are some good sources of pre-HIIT protein: Low-fat Greek Yogurt: Greek yogurt is packed with protein and is calorie-friendly for those in a deficit.

Furthermore, it serves as a great plain base for your carbs. Try adding granola and fruit for the perfect pre-workout snack. Eggs: Eggs are not just full of protein, but they are also a relatively light yet filling snack.

Eggs contain every essential amino acid, making them an ideal protein source. Another plus: they are also a source of healthy fat, which is imperative for your brain and many other bodily functions.

Furthermore, they are easily paired with a carb, such as whole-wheat bread. Most people would pair chicken with rice or potatoes. However, while these are great healthy carb sources, you should save rice and potatoes for post-HIIT meals, as they can be highly filling.

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In liquid form, these are easy to digest quickly before your workout. Caffeine has been shown to improve both endurance and strength performance. That is just a recipe for disaster. When fueling the night before, choose foods that digest more slowly so the energy will be readily available in the morning when you need it.

Go for complex carbohydrates instead of simple ones think whole wheat bread over white bread and add protein and healthy fat to your meal.

Emmons recommends including foods like sweet potato or guacamole in your evening meal to add complex carbs and healthy fats, and pairing them with a lean protein like salmon.

Super Power HIIT — Coach Ackeem Emmons. HIIT Hard, Recover Harder — Coach Ash Wilking. Push your limits in this advanced, high-intensity program. Here are a few factors you should consider when deciding on what to eat before a HIIT workout.

It's best to have tried the products before the event to see how your system handles the food. When it comes to eating and exercise, everyone is different.

So notice how you feel during your workout and how your overall performance is affected by what you eat. Let your experience guide you on which pre- and post-exercise eating habits work best for you.

Think about keeping a journal to see how your body reacts to meals and snacks so that you can change your diet for your best performance. There is a problem with information submitted for this request.

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Request Appointment. Healthy Lifestyle Fitness. Sections Basics Fitness basics Stretching and flexibility Aerobic exercise Strength training Sports nutrition In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New. Products and services.

Eating and exercise: 5 tips to maximize your workouts Knowing when and what to eat can make a difference in your workouts. By Mayo Clinic Staff.

Enlarge image Breakfast Close. Breakfast A healthy breakfast might include cereal and fruit. Enlarge image Smoothie Close. Smoothie A smoothie can be a good snack. Enlarge image Yogurt and fruit Close. Yogurt and fruit Yogurt and fruit can be good options for food choices after you exercise.

Enlarge image Water Close. Water Drinking fluids such as water before, during and after your workout can help prevent dehydration.

Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance.

Duyff RL. Eat smart for sports. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. New York, N.