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The biggest nutritional concern post-workout
is replacing energy stores (glycogen) and repairing muscles that have been broken down during the intense workout.
Again, a combination of carbohydrates and protein has been shown to be most effective. Research shows that a 3:1 ratio of carbohydrates to protein within 30 minutes of completing a HIIT workout is best for replacing energy stores in preparation for the next high-intensity workout. Suggestions for post-workout nutrition are similar to pre-workout meals and include:
* Whole-grain cereal with fruit and soy milk
* Whole-wheat crackers with fruit and cheese
* Hummus and pita bread
Due to the intensity of these workouts, it’s vital
to follow a healthy nutrition plan with adequate nutrition in the days and hours leading up to a workout.
Plan on a moderate- to high-carbohydrate meal that also includes protein approximately three to four hours before the HIIT workout, and then another high-carbohydrate snack within an hour after the workout. Good options for a pre-workout meal include:
* Whole-wheat toast with peanut butter and banana
* Non-fat Greek yogurt or cottage cheese with fruit
* Dried fruit and almonds