Food for Fitness: What to eat before HIIT workout?

eave you feeling sluggish and slow during your workout, so it’s important to moderate your intake.

The Role of Fats in HIIT workouts

Including healthy fats from sources like avocados, nuts, and olive oil in your pre-workout meal can be beneficial, but it’s also essential to moderate. Unlike proteins and carbohydrates, fats take longer to digest. 

However, a small amount of healthy fats can provide a steady release of energy throughout your workout.

Opt for a handful of nuts or a few slices of avocado to support sustained energy without overwhelming your digestive system.

Best foods to eat before HIIT workout

Providing your body with the proper nutrition before a HIIT workout can significantly improve your performance recovery and prevent muscle tissue. 

Here is a guide to properly fuel your body by categorizing the best foods by protein, carbohydrates, and fats. (Study)

Protein Sources:

1. Grilled chicken breast
2. Salmon
3. Greek yogurt
4. Cottage cheese
5. Tofu
6. Eggs
7. Protein shake
8. Turkey breast
9. Lean beef
10. Quinoa

Carbohydrate Sources:

1. Bananas
2. Oatmeal
3. Sweet potatoes
4. Brown rice
5. Whole grain bread
6. Berries
7. Apples
8. Whole grain pasta
9. Chickpeas
10. Dates

Healthy Fat Sources:

1. Avocado
2. Nuts (almonds, walnuts, cashews)
3. Chia seeds
4. Flaxseeds
5. Olive oil
6. Coconut oil
7. Nut butter (peanut butter, almond butter)
8. Seeds (sunflower seeds, pumpkin seeds)
9. Fatty fish (salmon, mackerel)
10. Dark chocolate (in moderation)

Top pre-workout meals and snacks

The selected foods can supply the energy levels and nutrients needed to sustain intense exercise and promote muscle recovery.

Check out these HIIT nutrition tips for fueling your body effectively during high-intensity training sessions.

Pre-HIIT Meals:

1. Grilled Chicken with Sweet Potato: The lean protein in chicken paired with the complex carbohydrates in sweet potatoes provides sustained energy stores.
2. Quinoa Salad with Chickpeas: Quinoa offers complete protein, while chickpeas add fiber and carbohydrates for lasting energy.
3. Whole Grain Wrap with Turkey and Vegetables: Fill a whole-grain wrap with lean turkey, leafy greens, and veggies for a balanced mix of protein, carbohydrates, and nutrients.
4. Oatmeal with Berries and Almond Butter: Complex carbs from oats, antioxidants from berries, and good fats from almond butter for sustained energy and muscle recovery.
5. Salmon with Brown Rice and Steamed Vegetables: Omega-3 fatty acids from salmon, complex carbs from brown rice, and vitamins from vegetables support energy and muscle function.

Pre-HIIT Snacks:

1. Greek Yogurt with Honey and Granola: Protein-packed Greek yogurt with added carbohydrates from honey and granola for energy.
2. Banana with Peanut Butter: Simple carbs from bananas, protein, and healthy fats from peanut butter provide quick energy and satiety.
3. Whole Grain Toast with Avocado: Fiber-rich toast with healthy fats from avocado for sustained energy boost and muscle support.
4. Apple with Almonds: Apple provides natural sugars for energy, while almonds offer protein and healthy fats to keep you satisfied.
5. Cottage Cheese with Pineapple: Cottage cheese is high in protein, and it is paired with pineapple for natural sugars and vitamins to support energy levels.

Foods to avoid before HIIT workout

To optimize your HIIT workout, avoid these foods that can negatively impact your performance and your balanced meal:

1. High-Fat Foods: Fried foods, heavy cream, and cheese are slow to digest, causing sluggishness.
2. Sugary Snacks and Drinks: Candy or soda causes blood sugar spikes and crashes.
3. Spicy Foods: Hot peppers, spicy sauces, and undigested food can cause digestive discomfort.
4. Carbonated Beverages: Soda and sparkling water can lead to bloating and gas.
5. Large Meals: Big pasta dishes and large servings of meat can cause indigestion and sluggishness.
6. Alcohol: Beer and wine can dehydrate and impair coordination.
7. High-Fiber Foods: Beans and broccoli can cause bloating and gas.
8. Dairy Products: Milk and cheese can cause digestive issues, especially for those who are lactose intolerant.
9. Artificial Sweeteners: Sugar-free gum and diet sodas can cause bloating and digestive discomfort.
10. Excessive Caffeine: Large amounts of coffee and energy drinks can cause jitters, increased heart rate, and digestive issues.

Stay Hydrated

Hydration is often underestimated but is vital in maintaining good health and ensuring optimal physical performance.

Effective fluid loss can occur during high-intensity interval training, so staying adequately hydrated is essential before, during, and after training.

Including the right amount of fluids in your diet can help with HIIT weight loss, boost metabolism, and assist in body detoxification.

Following a well-planned diet and staying adequately hydrated is the key strategy for maximizing the benefits of HIIT for weight loss.

Best time to do HIIT sessions

Suppose you’re wondering what the best time is to have your intensity interval training HIIT.

In that case, it is essential to find a time that allows you to consistently incorporate it into your routine over an extended period, spanning days, weeks, and months.

Here are a few elementary tips to keep in mind when you are preparing for a high-intensity interval training session:

• Dynamic Warm-Up.
• Prioritize Sleep.
• Prepare Ahead.
• Timing Your Pre and Post-Workout Nutrition.
• Stay Hydrated
• Manage Energy Levels
• Cool Down

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