HIIT Diet Tips: What You Should Eat Before And After Your Workouts

hiit diet tips eating before after workouts high intensity interval training exercise

Many people like high-intensity interval training nowadays due to one simple fact – it’s really efficient. With HIIT you will get great results in a short period of time. Of course, this kind of workout is quite exhausting and challenging, that’s why it’s so rewarding. 

However, many people still don’t realize how important it is to have a proper diet follow their workout regimen. Without proper food, your body won’t be able to build muscle which means that you can’t get shredded if you eat junk food. 

So, take a look below and learn what type of nutrition you need to support a HIIT workout program. 

Healthy Foods To Add In General 

No matter what workout regimen you are on, you should know some ingredients that always need to be a part of your diet. It’s common knowledge that junk food is a major no-no, but what other foods should you add? 

Go for whole grains, fruits, veggies, and lean proteins. When you start crafting your nutrition plan, it is important that you have adequate calories and macronutrients included. Carbs are needed to fuel the body and provide energy stores for workouts. 

You shouldn’t cut off too many foods you like, people sometimes forget that restrictive diet inhibits their wellness success. Instead, cut snacks, unhealthy fats and alcohol. Aim at clean foods and always stay hydrated. Especially during your workouts. This should come as one of the most important muscle building principles

Nutrition Before Workouts 

Seeing that these workouts are really difficult, it’s important to follow a healthy nutrition plan with adequate nutrition in the days and hours before a workout. You need to plan a moderate- to high-carb meal that also includes protein. This meal should be prepared and eaten three to four hours before the workout. 

Then go for a high-carb snack within an hour after the workout. Some good options for a meal before the workout include whole-wheat toast with peanut butter and banana or non-fat Greek yogurt with dried fruit and almonds. 

Nutrition After Workouts 

Once you are done with your workout, you have depleted energy levels. That’s perfectly fine, that needs to happen. However, the main concern after a workout is the replenishment of energy. To be precise, you need to replace energy stores and thus repair muscles that have been broken down during the intense workout. 

Again, you need to aim at a combination of carbs and protein. That’s the most effective way to replenish energy stores. Aim at a 3:1 ratio of carbs in preparation for the next HIIT workout. Take a look at some suggestions for meals following you HIIT workouts

You could eat whole-grain cereal with fruit and soy milk, you could also go for whole-wheat crackers with fruit and cheese. If you really rely on bread and can’t say no to it, try to replace it with hummus and pita bread. 

These are great substitutes since they aren’t as harmful as your usual bread but they can still make you feel full nonetheless. 

List Of Ingredients You Need To Have Home If You Like HIIT 

Some ingredients that you need to stock up on are: 

● Hummus and whole-grain pita chips 
● Chicken breast 
● Veggies 
● Fruits like apple, pear, banana, berries 
● Peanut butter 
● Greek yogurt 
● Cottage cheese 
● Quinoa with berries 
● Nuts 

As you can see, some of these foods and snacks have been mentioned above. To ensure that you stay on track when it comes to your diet, always have these ‘ingredients’ home. That way you can always grab something to eat whenever you feel food cravings. 

Only this time you won’t hurt your gym progress or anything like that. These will make it easy for you to make your perfect combination of carbs and proteins both for your pre-workout and post-workout meals and snacks


Never forget that good diet is as important as the effort you put in on a regular-day basis in the gym. Proper diet is the other important ingredient of a successful gym journey. 

So, do your best to stay disciplined and choose only the right ingredients for your meals. Oh, and always stay hydrated.

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