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5 Kinds of Food You Need to Fuel Your Next HIIT Workout

Updated: Mar 30, 2023

High-Intensity Interval Training (HIIT) workouts require a lot of energy and focus. HIIT workouts are designed to be short, vigorous bursts of exercise that will push the body to the limit. HIIT workouts usually include exercises of high intensity, such as sprints, burpees, jump squats, mountain climbers, and other short quick movements. The HIIT workout aims to push the body to its limits to get maximum benefit.

To make the most of your HIIT workouts, it's crucial to ensure that your body has enough fuel in the first place. The food you eat will significantly affect how much exercise your body can take and how quickly you can recover, so paying attention to it is crucial. Here are five kinds of food that you should consume to get you through your next HIIT workout session.

1. Complex Carbohydrates

Consuming complex carbs like whole grains, brown rice, quinoa, and sweet potatoes before your HIIT workout can provide your body with the necessary energy. These carbs are slowly broken down and gradually release energy, helping you maintain a high level of intensity during your workout.

2. Lean Protein

Protein is essential for muscle development and repair. Without protein, your body can't repair and build muscle, essential to HIIT workouts. As with most things in life, not all protein is created equal. It's best to lay off high-fat protein sources such as processed meats.

Instead, consume lean protein sources such as chicken, turkey, fish, tofu, or low-fat dairy products. Consuming protein after your HIIT workout will aid in muscle recovery and growth, while having some protein before your workout can help to prevent muscle breakdown during intense exercise.

3. Healthy Fats

Not all fat is bad. The body needs fat to process certain minerals and fight infection. However, the trick is understanding that not all fats are equal. Stay away from trans fats, a kind of fat usually found in processed foods.

Instead, make a beeline toward healthy fats like avocado, nuts, seeds, and olive oil. These fats will provide sustained energy and help keep you feeling full, preventing overeating or snacking on unhealthy foods. Consuming healthy fats before an intense HIIT training session can also help absorb fat-soluble vitamins essential for overall health.

4. Fruits and Vegetables

Eating fruits and veggies is an excellent way to supply your body with essential vitamins, minerals, and antioxidants that can help to fuel your workouts and aid in recovery. Consuming fruits like bananas, oranges, and apples can provide quick energy due to their natural sugar content. At the same time, vegetables like spinach, kale, and broccoli are high in nutrients that support muscle function and overall health.

5. Hydration

While not technically a food, staying adequately hydrated is crucial for optimal performance during your HIIT workout. Dehydration can lead to decreased energy levels, muscle cramps, and an overall decline in performance.

Don't forget to drink plenty of water before, during, and after your workout to ensure your body is functioning at its best. You can also consume electrolyte-rich drinks or foods like coconut water, watermelon, or sports drinks to help replace lost electrolytes during intense exercise.


In conclusion, fueling your body with the proper nutrients before an intense workout is essential for achieving optimal performance and enduring the stress and demands of high-intensity exercises. Consuming a balanced combination of carbohydrates, proteins, healthy fats, and other vital nutrients sets the foundation for a successful and effective HIIT workout.

Moreover, staying hydrated is as important as eating the right foods to prevent fatigue, muscle cramps, and other performance-hindering issues. Make it a priority to nourish and hydrate your body correctly before any intense workout, and you will undoubtedly see the difference in your energy levels, endurance, and overall performance.

If you're looking for the best way to reach your fitness goals, HIIT36 is the perfect online solution. With our network of certified personal HIIT trainers online, you'll get the personalized guidance you need to reach your goals faster. From custom exercise plans to nutritional coaching, our team of experts will help you get the most out of your HIIT workouts. Get started today and experience the difference HIIT36 can make in your fitness journey.

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