Fueling FHIT Series: Feed the Burn

Fitness and food go hand-in-hand but knowing what and when to eat is the key. Ideally eating before a workout will fuel your activity and support peak performance, while eating afterwards will refuel your body and aid recovery.

HIIT workouts include short intense bursts of exercise followed by recovery that prepares you for the next exercise. This type of activity is efficient and burns more calories in less time than longer cardio workouts. It also boosts metabolism and is suggested for weight loss. Timing is everything but food intake may be impacted when you sign up last-minute for class or follow an early morning schedule. Here are a few recommendations to set yourself up for success.

FUEL FREE:  If you’re an early bird and train in a fasted state, which is a minimum of 8 hours without food, then glycogen stores are low, and the body uses fat for fuel. The key here is to eat a high protein breakfast within 30-60 minutes after the workout. This meal should include 20-30g of protein to repair and build muscle combined with 30g of carbs to replenish glycogen stores. This is a great recipe to prepare in advance so you can make it into a grab and go breakfast sandwich. It’s high in fiber, too! 

FAST FUEL: If you know you need some gas in the tank to boost performance, aim to eat 15-30 minutes before your workout. Some options you can consume in transit include a banana, a drinkable yogurt, or a glass of Fairlife low fat chocolate milk. These contain simple carbs which are digested and absorbed quickly and provide quick energy to sustain a workout. They also contain potassium; an electrolyte lost during exercise that can help prevent cramping.

SNACK ATTACK: If there is a long gap between your last meal and your workout you can bump up your fuel by having 1 Tbsp of nut butter with a banana, or combining a Greek yogurt with 1 cup of fresh fruit. Consume 30-60 minutes before your workout.

FUEL TO BURN: Larger well-balanced meals that contain protein, carbohydrates, and fat should be consumed 2-3 hours before a HIIT workout. This gives the body enough time to digest and makes the fuel readily available during your sweat session. Carbohydrates are the main source of fuel during HIIT training, and the body uses glucose that comes from whole grains, fruit, starchy vegetables, rice, and pasta. While protein and fat are not the main energy source used during these workouts, protein does support recovery and fat burning increases during the recovery phase. This quinoa bowl is packed with nutrients, and since quinoa is a complete protein this meal is the ultimate fuel.

REFUEL RIGHT: Once your workout is done, it’s time to restore glycogen and that should occur within 30-60 minutes post-workout. This meal should include at least 20-30g of lean protein to support muscle repair and recovery combined with a complex carbohydrate like sweet potatoes, beans, wraps, and simple carbs like fruit. To make this a complete meal include healthy fats like avocado, nuts, seeds, and olive oil. This recipe will give you a burst of flavor in every bite.

Understanding how to properly fuel your body helps keep metabolism steady, energy levels up, and supports HIIT training and daily activities. Remember to hydrate throughout the day, include electrolytes, and choose a variety of whole foods to meet nutritional needs and health goals.

Inspired to keep moving? Book your next FHIX here.