Pre and Post Fuel For HIIT Sessions


Due to the intensity of these workouts, it’s vitalto follow a healthy nutrition plan with adequate nutrition in the days and hours leading up to a workout.

Plan on a moderate- to high-carbohydrate meal that also includes protein, approximately three to four hours before the HIIT workout, and then another high-carbohydrate snack within an hour after the workout. 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


The biggest nutritional concern post-workout is replacing energy stores (glycogen) and repairing muscles that have been broken down during the intense workout. 

Again, a combination of carbohydrates and proteins has been shown to be most effective.  Research shows that a 3:1 ratio of carbohydrates to protein within 30 minutes of completing a HIIT workout is best for replacing energy stores in preparation for the next high-intensity 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

Dorris Bogus
ACE Group Fitness Instructor
Member IDEA Fitness
Founder: KaMIT Brand