How to Maximize Benefits from your HIIT Workout
Our coaches are often asked how our athletes can get the most out of their HIIT Logic workouts. When you are working so hard in the gym, it’s natural to want to maximize your benefits which can include increased strength and energy, body composition changes, and overall reducing health risks. Here are some basic areas to focus on to fuel your workouts and make your time in the gym worth all of your efforts.
1. Proper fuel pre and post workout. It is generally recommended to eat a small, balanced meal or snack before a workout that is higher in carbohydrates and lower in proteins and fat. It is ideal to choose quality foods that are easy to digest and will provide energy throughout your workout. Some examples of pre workout snacks and meals can include:
- A piece of fruit (such as an apple or banana) and a handful of nuts
- A sweet potato with coconut oil or butter and cinnamon
- A bowl of oatmeal with a scoop of protein powder, a few sliced almonds, and a drizzle of honey
- A smoothie made with protein powder, fruit, and a handful of spinach
After your workout, it is important to eat a balanced meal within the first hour to replenish your glycogen stores and repair muscle tissue. Protein is known as the foundation building block of muscle so your focus at a minimum should be to eat some quality lean protein. Some examples of a post workout meal include:
- Grilled chicken, fish, or turkey with vegetables and rice
- Greek yogurt parfait with granola, berries, and a drizzle of honey
- A protein shake made with quality protein powder, a banana, water and ice can be a quick and easy option
Keep in mind that everyone’s nutritional needs are different, so it’s a good idea to consult with a registered dietitian or a healthcare professional to determine the best pre and post-workout meal plan for you.
2. Hydration is essential for optimal athletic performance. Proper hydration helps to regulate body temperature, maintain energy levels, and support muscle function. It is important to drink enough fluids before, during, and after exercise to replace any fluids lost through sweat. To learn more about hydration and exercise, you can refer to a past blog here.
3. Sleep is an important factor in maintaining overall physical health and performance, and can greatly impact your ability to exercise effectively. Adequate sleep is essential for muscle recovery and repair after a workout. Without enough sleep, muscle recovery may be compromised, leading to muscle soreness and fatigue. In addition, getting enough sleep can improve your overall athletic performance, as it helps to increase endurance, reaction time, and coordination. For more information rest, recovery and exercise, you can reference more detailed information here.