DIET AND NUTRITION
Successful high-intensity interval training requires proper nutrition to ensure your body has enough fuel to power you through the HIIT workout.
BEFORE YOUR WORKOUT
As you go through a routine, your body uses stored glycogen along with carbohydrates ingested before the workout for fuel. A typical pre-HIIT meal should be light and provide a good balance of carbs and protein to fuel your workout. Don’t eat anything too heavy or large; make this pre-workout snack approximately 200 to 300 calories.
AFTER YOUR WORKOUT
Post workout, it is important to replenish your body with protein and carbohydrates to aid in the repair and recovery process. Within 30 minutes of completing a HIIT workout, try to eat a meal that includes complex carbohydrates and a high protein content, such as ⅓ cup cooked brown rice or quinoa, 1 cup cooked vegetables (2 cups raw), and 3 to 5 ounces lean meat. The carbohydrates will replenish the main source of fuel for your muscles, glyocen, and the antioxidants and protein in the meat will aid in the repair of muscle damage.
DURING THE DAY
You’ll get the most out of your HIIT workouts if you eat simple, balanced meals in reasonable portions. I suggest eating lean meat, seafood, vegetables, fruits, whole grains, beans, low-fat dairy food, and healthy mono-saturated fats such as nuts, avocados, and olive oil. I also recommend avoiding sugar and processed foods. This is an eating plan that works for everyone, just adjust the serving sizes according to your needs.
HYDRATING
Proper hydration is vital to your athletic performance and health. To perform your best, you need to take in an adequate amount of fluid before, during, and after your workouts.
Thirty minutes before your workout, consume 5 to 10 ounces of a sports drink that is high in electrolytes such as sodium, potassium, magnesium, and chloride. Your hydration needs during your workout will depend on the duration and intensity of your activities. Always have water available and drink when you need to while working out.
FOR WEIGHT LOSS
If weight loss is your goal, you need to be aware of your caloric intake. HIIT provides a great fat-burning workout, but at the end of the day, weight loss comes down to a very simple equation: calories in versus calories out. The quality of those calories is also important. While diet choices are a personal decision, I advocate following a few simple guidelines if you’re trying to lose weight.
1 Eat three meals a day.
2 Eat two to three smaller snacks between meals, such as protein shakes, raw vegetables, or almonds. These snacks should be 100 to 200 calories.
3 Make sure your meals and snacks contain a good source and supply of lean protein. It’s the building block of muscle.
4 Avoid foods made with white sugar and flour. Following this rule of thumb will help you stay away from the highly processed, simple carbohydrates that the body quickly turns to fat.
5 Cut out alcohol.
6 Limit your carbohydrates to unprocessed, complex carbs, such as sweet potatoes.
7 Eliminate soda, sweetened coffee beverages, and other high-calorie, sugary drinks.
8 Drink lots of water. It will help flush toxins from your body and keep you feeling satiated.