How to Fuel Your Body for HIIT

The old saying  “What you put into your body is what you’ll get out of it” may be over-mentioned, but that does not take away from its accuracy. You cannot eat fast food all day and expect to have a successful high-intensity workout at the end of the day.

You may be in somewhat decent shape and know that you should be able to keep up with the pace of the class, but that’s nearly impossible when you’re feeling bloated and sluggish. If you are having trouble settling on what to eat before and after your workout, you’re not alone. Allow these tips to help you fuel your body for HIIT and recover in a manner that preps you for the next workout.

The Purpose of HIIT

While High Intensity Interval Training (HIIT) is an ideal mean of gaining strength, improving coordination, and boosting your metabolism, it’s best known for burning fat fast! With that in mind, many people avoid eating before a workout to maximize fat burning benefits. Not only is this counterproductive for your nutrition efforts, it will also noticeably impede your performance. It is essential to fuel your body before a HIIT workout to ensure that you can get the most from your 45-minute session.

Pre-Workout Nutrition for HIIT

Before your workout, you want to make sure that you consume foods that can provide you with energy fast. Traditional gym training may allow you to get away with getting your cheat meal in the day of your workout and still perform, but the same is not true for HIIT. During an HIIT class, you push your body to its limit throughout the entirety of the session. Foods like nuts, bananas, fruits, and toast move through your system quickly, providing you with the fuel needed for a successful workout.

Post-Workout Nutrition for HIIT

You may not desire a full meal, but you should still consume something within two hours after you complete a workout. You must replace depleted glycogen while also providing amino acids and proteins for repairing muscle fibers. Foods that can do just that include:


  • Sweet potato
  • Rice
  • Quinoa


  • Tuna
  • Turkey
  • Chicken


  • Chard
  • Spinach
  • Kale

After supplying your body with the proper nutrients, you can expect to get the most out of your HIIT workout. Put your health efforts to the test with the heralded minimalistic-style training at EPIC Hybrid Training in New York City! We offer seven classes, one for every day of the week, each with a laser-focus on a specific aspect of fitness designed to provide you with optimal results. Join us at one of our EPIC fitness classes today! Contact us to discover how you can get your first class free!