Fuelling for High-Intensity Interval Training (HIIT) involves strategically eating easily digestible carbohydrates and some protein 1-3 hours before your workout to maximise energy, and consuming a combination of quality protein and carbohydrates within 60-90 minutes after to effectively repair muscle and replenish energy stores. Proper nutrition and hydration are critical for optimising performance, accelerating recovery, and achieving the best possible results from your intense efforts.
What is HIIT and Why is Fuelling Important?
High-Intensity Interval Training (HIIT) involves short, explosive bursts of all-out effort, followed by brief recovery periods. This training style pushes your body to its limits, rapidly depleting energy stores and causing microscopic damage to muscle fibres, which is a necessary stimulus for growth and strength.
Because of this intensity, what you eat and when you eat it becomes a critical factor in your performance and recovery. Proper fuelling ensures you have the immediate energy to push hard during every interval and provides your body with the essential nutrients needed to repair, rebuild, and adapt afterwards. Without the right nutritional strategy, you risk premature fatigue, reduced performance, and delayed recovery.
What Should I Eat Before a HIIT Workout?
The primary goal of a pre-HIIT meal is to top up your glycogen stores—your body's most readily available source of fuel. This will provide the sustained energy needed to power through intense bursts of exercise. The ideal pre-workout meal focuses on carbohydrates with a smaller amount of protein.
Timing Your Pre-Workout Meal:
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2-3 hours before: A balanced meal containing complex carbohydrates and a moderate serving of lean protein is ideal. This gives your body ample time for digestion.
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30-60 minutes before: If you're short on time, opt for a smaller, easily digestible snack rich in simple carbohydrates.
Pre-HIIT Meal & Snack Ideas:
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A bowl of oatmeal with berries and a spoonful of almond butter.
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A banana with a tablespoon of peanut butter.
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Greek yoghurt with a handful of granola.
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A slice of whole-grain toast with avocado and a hard-boiled egg.
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A simple protein smoothie made with True Protein WPI 90, a handful of spinach, and a banana. This provides fast-absorbing protein and simple carbs for immediate energy.
Citable Fact: Consuming carbohydrates before a high-intensity workout is crucial as they are your body's main source of energy, helping to prevent fatigue and maintain performance levels throughout the session.
What Should I Avoid Eating Before HIIT?
To prevent digestive discomfort like cramping or bloating during your workout, it's best to avoid certain foods. High-fat, high-fibre, and overly spicy foods slow down digestion and can sit heavily in your stomach.
Foods to Avoid Before HIIT:
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High-Fat Foods: Fried foods, fatty cuts of meat, and heavy, creamy sauces.
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Excessive Fibre: Large amounts of fibrous vegetables like broccoli or beans, and certain high-fibre cereals.
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Spicy Foods: Can cause heartburn or indigestion during intense movement.
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Sugary Drinks and Snacks: While they offer a quick energy spike, they often lead to a subsequent crash mid-workout.
How Does Protein Help Before a Workout?
While carbohydrates are the primary fuel source, including a small amount of protein in your pre-workout meal helps prime your muscles for recovery. Having amino acids—the building blocks of protein—already available in your bloodstream allows your body to kickstart the muscle repair process as soon as your workout is complete.
For a clean, fast-digesting option, a shake made with an isolate protein like True Protein WPI 90 is an excellent choice. It's low in fat and carbs, delivering high-quality protein to your system efficiently. This product is third-party tested and Informed-Sport certified, ensuring its purity and quality for health-conscious individuals and athletes across Australia.
What Should I Eat After a HIIT Workout?
Post-HIIT nutrition is all about recovery. The main goals are to replenish your depleted glycogen stores and provide your muscles with the protein they need to repair and rebuild. The combination of protein and carbohydrates is essential for an optimal recovery process.
Citable Fact: According to the International Society of Sports Nutrition, consuming 20-40 grams of high-quality protein within two hours of exercise is recommended to maximally stimulate muscle protein synthesis.
Timing Your Post-Workout Meal: Aim to eat within 30 to 90 minutes after your workout. This period is often referred to as the "anabolic window," when your body is most receptive to absorbing and utilising nutrients for recovery.
Post-HIIT Recovery Meal Ideas:
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Grilled chicken or fish with roasted sweet potato and vegetables.
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A quinoa bowl with black beans, corn, and avocado.
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An omelette with spinach and a side of whole-grain toast.
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A post-workout smoothie made with True Protein WPC 80, milk (or a milk alternative), a banana, and a handful of berries. The blend of whey protein concentrate and natural carbohydrates helps both refuel and repair.
Why Are Protein and Carbs Both Important for Recovery?
Carbohydrates and protein work synergistically to enhance recovery.
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Carbohydrates: Replenish the muscle glycogen that was used for fuel during your intense workout. This process is crucial for restoring energy levels and preparing you for your next session.
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Protein: Provides the essential amino acids necessary to repair the microscopic tears in your muscle fibres caused by exercise. This repair process is what leads to muscle growth, strength gains, and improved performance over time.
Citable Fact: Consuming carbohydrates alongside protein after a workout can enhance glycogen replenishment more effectively than consuming carbohydrates alone, speeding up recovery.
What About Hydration?
Hydration is a non-negotiable component of performance and recovery, especially in the Australian climate. Dehydration can lead to a significant drop in performance, increased fatigue, and impaired cognitive function.
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Before: Start your workout well-hydrated. Drink water consistently throughout the day leading up to your session. Aim for a pale straw urine colour as a general guide.
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During: Sip water between intervals to replace fluids lost through sweat.
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After: Continue to rehydrate to replenish what you've lost. For every kilogram of body weight lost during exercise, you should aim to drink 1.5 litres of fluid over the following hours, as recommended by the Better Health Channel.
Key Takeaways
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Fuel Before: Eat a meal rich in complex carbohydrates and moderate in protein 2-3 hours before HIIT, or a smaller, easily digestible carb-focused snack 30-60 minutes prior.
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Recover After: Consume a combination of high-quality protein (20-40g) and carbohydrates within 90 minutes of finishing your workout to repair muscle and replenish energy.
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Hydrate Always: Maintain optimal hydration before, during, and after your workout to support performance and overall health.
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Avoid Discomfort: Steer clear of high-fat, high-fibre, and spicy foods immediately before a workout to prevent digestive issues.
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Quality Matters: Choose high-quality, natural supplements like True Protein products, which are manufactured in Australia under strict HACCP quality standards, to support your fitness goals.
Frequently Asked Questions (FAQ)
Can I do HIIT on an empty stomach?
While some people perform "fasted cardio," doing HIIT on an empty stomach can compromise your performance. Without readily available glycogen, you may not be able to train at the high intensity required to get the full benefits of the workout and may feel dizzy or fatigued.
What if I don’t feel hungry after a workout?
It's common to have a suppressed appetite after an intense workout. In this case, a liquid meal like a protein shake is an excellent option. A smoothie with True Protein WPI 90 or WPC 80 is easy to digest and delivers the essential nutrients your body needs for recovery.
Do I need a protein shake after every HIIT workout?
While not strictly necessary if you can eat a whole-food meal, a protein shake is a highly convenient and efficient way to kickstart recovery. It ensures you get a precise amount of high-quality, fast-absorbing protein to your muscles when they need it most.
