But to get the most out of your HIIT workouts, you need to fuel your body properly before and after.

What you eat can make a big difference in your performance, recovery, and results.

In this article, we’ll cover the best pre-workout meals for HIIT, why they matter, and how to prepare them. 

We’ll also give you some tips on what to avoid and how to optimize your nutrition for HIIT.

Why pre-workout meals matter for HIIT

HIIT is an anaerobic type of exercise, which means it relies mainly on carbohydrates as the primary source of energy. 

Carbohydrates are stored in your muscles and liver as glycogen, which can be quickly broken down into glucose and used by your cells.

When you do HIIT, you deplete your glycogen stores rapidly, which can lead to fatigue, reduced performance, and increased muscle breakdown. 

To prevent this, you need to replenish your glycogen levels before your workout by eating some carbs.

But not all carbs are created equal. 

You want to choose carbs that are easy to digest, provide a steady stream of energy, and don’t spike your blood sugar too much. 

These are called low-glycemic or complex carbs, and they include foods like whole grains, fruits, vegetables, beans, and lentils.

Complex carbs also have other benefits for HIIT. 

They contain fiber, which can help you feel full and prevent overeating. 

They also provide vitamins, minerals, antioxidants, and phytochemicals that can boost your immune system, reduce inflammation, and protect your cells from oxidative stress.

But carbs are not enough. 

You also need some protein before your HIIT workout. 

Protein is essential for building and repairing your muscles, which get damaged during intense exercise.

Protein also helps you preserve your lean mass, which can increase your metabolic rate and help you burn more calories.

Protein also has a thermic effect, which means it requires more energy to digest than carbs or fat. 

This can increase your calorie expenditure and help you lose weight.

The best sources of protein for HIIT are lean and complete, meaning they contain all nine essential amino acids that your body can’t produce on its own. 

These include animal products like eggs, dairy, meat, poultry, and fish, as well as plant-based options like soy, quinoa, hemp seeds, and chia seeds.

How much and when to eat before HIIT

The amount and timing of your pre-workout meal depend on several factors, such as your body weight, fitness level, goals, preferences, and schedule. 

But as a general rule of thumb, you should aim for:

• A moderate- to high-carbohydrate meal that also includes protein approximately three to four hours before the HIIT workout

• A high-carbohydrate snack that also includes some protein within an hour before the HIIT workout

The reason for this is that you want to give your body enough time to digest and absorb the nutrients from your meal without feeling too full or bloated during your workout. 

You also want to top up your glycogen stores with a quick snack right before you exercise to maximize your energy levels.

The exact amounts of carbs and protein you need vary depending on your individual needs and goals.

But as a rough guide, you can use the following formula:

• Carbs: 3-5 grams per kilogram of body weight per day

• Protein: 1.2-1.8 grams per kilogram of body weight per day

For example, if you weigh 70 kg (154 lbs), you would need:

• Carbs: 210-350 grams per day

• Protein: 84-126 grams per day

You can divide these amounts by the number of meals and snacks you have per day to get an idea of how much to eat before each workout.

For example, if you have three meals and two snacks per day, you could have:

• Breakfast: 50 grams of carbs + 20 grams of protein

• Snack: 25 grams of carbs + 10 grams of protein

• Lunch: 50 grams of carbs + 20 grams of protein

• Snack: 25 grams of carbs + 10 grams of protein

• Dinner: 50 grams of carbs + 20 grams of protein

Of course, these are just estimates and you may need to adjust them according to your appetite, tolerance, and results.

Best pre-workout meals for HIIT

Now that you know how much and when to eat before HIIT, let’s look at some examples of good pre-workout meals and snacks. .

Pre-workout meal ideas

These are some examples of moderate- to high-carbohydrate meals that also include protein.

You can have three to four hours before your HIIT workout:

• Whole-wheat toast with peanut butter and banana

• Non-fat Greek yogurt or cottage cheese with fruit

• Oatmeal with milk and berries

• Scrambled eggs with whole-wheat tortilla and salsa

• Chicken and vegetable stir-fry with brown rice

• Turkey and cheese sandwich on whole-grain bread with lettuce and tomato

• Salmon and roasted potatoes with broccoli

• Lentil and vegetable soup with whole-grain crackers

Pre-workout snack ideas

These are some examples of high-carbohydrate snacks that also include some protein.

You can have within an hour before your HIIT workout:

• Apple or banana with almond butter

• Dried fruit and nuts or seeds

• Granola bar or energy bar

• Rice cake with hummus or cheese

• Smoothie with milk, yogurt, fruit, and spinach

• Protein shake with milk, banana, and cocoa powder

What to avoid Eating before HIIT

While eating the right foods before HIIT can enhance your performance and results, eating the wrong foods can have the opposite effect. 

Here are some things to avoid before your HIIT workout:

• High-fat foods: Fat takes longer to digest than carbs or protein, and can make you feel sluggish and heavy during your workout. Avoid foods like fried foods, fast foods, butter, cream, cheese, bacon, sausage, nuts, and oils.

• High-fiber foods: Fiber is good for your health and digestion, but too much of it can cause gas, bloating, cramps, and diarrhea. Avoid foods like beans, lentils, broccoli, cabbage, cauliflower, Brussels sprouts, whole grains, and bran cereals.

• Spicy foods: Spicy foods can irritate your stomach and cause heartburn, indigestion, or acid reflux. Avoid foods like chili, curry, salsa, hot sauce, garlic, onion, and pepper.

• Caffeine: Caffeine can give you a boost of energy and alertness, but too much of it can cause jitteriness, anxiety, insomnia, dehydration, and increased heart rate and blood pressure. Avoid drinks like coffee, tea, energy drinks, soda, and chocolate.

• Alcohol: Alcohol can impair your coordination, reaction time, judgment, balance, and endurance. It can also dehydrate you and interfere with your recovery. Avoid drinks like beer, wine, liquor, and cocktails.

How to optimize your nutrition for HIIT

Eating the right foods before HIIT is important, but it’s not the only thing that matters for your nutrition. 

You also need to pay attention to what you eat after your workout, as well as throughout the day.

Here are some tips on how to optimize your nutrition for HIIT:

• Eat a high-carbohydrate snack that also includes protein within 30 minutes after your HIIT workout. This will help you replenish your glycogen stores, repair your muscles, and prevent muscle breakdown. Some examples are:

• Chocolate milk
• Cottage cheese with fruit
• Greek yogurt with granola
• Turkey wrap with veggies
• Tuna salad on whole-wheat bread

• Eat a balanced meal that includes carbs, protein, and fat within two hours after your HIIT workout. This will help you restore your energy levels, support your immune system, and promote your overall health. Some examples are:

• Chicken breast with quinoa and salad
• Steak with baked potato and asparagus
• Tofu and vegetable curry with brown rice
• Pasta with meat sauce and green beans
• Shrimp and vegetable stir-fry with noodles

• Drink plenty of water before, during, and after your HIIT workout. This will help you stay hydrated, prevent dehydration, and avoid heat-related illnesses. Aim for at least 2 liters (8 cups) of water per day, and more if you sweat a lot or exercise in hot or humid conditions. You can also drink sports drinks or coconut water to replace electrolytes lost through sweat.

• Eat a variety of foods from all food groups every day. This will help you meet your daily needs for calories, macronutrients, micronutrients, and phytochemicals. Aim for at least five servings of fruits and vegetables per day, and choose whole grains, lean proteins, healthy fats, and low-fat dairy products most of the time.

Conclusion

HIIT is a great way to improve your fitness, health, and body composition. 

But to get the most out of it, you need to fuel your body properly before and after each workout.

The best pre-workout meals for HIIT are those that provide a balance of complex carbs and protein, which can help you optimize your energy, performance, and recovery. 

Some examples of good pre-workout meals and snacks are: