5 Delicious Foods You Can Supplement After Your HIIT Workout
After that heart-pounding HIIT workout, stock up on foods rich in protein and antioxidants.
I always want to have a good sweaty workout, especially one that burns a lot of calories and sweats a lot in a short time. One of the most popular two-year-old fitness trends satisfies both conditions.
Get into High Intensity Interval Training (HIIT).
Research shows that HIIT — short bursts of high-intensity exercise with short rest periods — is associated with weight loss, improved aerobic and anaerobic fitness, and muscle building.
It is also ideal for those who are pressed for time.
However, if you’re adding HIIT to your routine to help you achieve your fitness goals, it’s important to pair it with the right nutrition. Replenishing your body with the right kinds of food after a workout can help with muscle repair and growth, as well as replace energy lost during your workout.
You need to refuel your body within 60–90 minutes of your HIIT workout. This provides your muscles with what they need to fully replenish their glycogen stores.
So if 2019 is your year to try HIIT, make sure you’re getting the right post-workout nutrients too. For starters, you can check out my top five food suggestions below.
Egg
Eggs are one of the best foods — and my favorite — after a workout. They’re nutritional powerhouses, with plenty of protein and healthy fats — about 7 grams and 5 grams, respectively, per egg.
Eggs are also considered a source of “complete protein”. This means that they contain all nine essential amino acids that are involved in muscle recovery. Eggs also contain B vitamins, which can help produce energy.
I like to use eggs for protein. They are delicious, easy to prepare and can be prepared in different ways. One of my favorite recipes is my avocado egg salad. Add hard-boiled eggs with avocado, spicy mustard, dill pickles, salt and pepper. Serve on a slice of toasted bread.
Here are some other ideas for adding eggs to a post-workout snack:
- on Tuna and Spinach Salad
- Sauteed with Peppers and Mushrooms
- cooked with a pinch of salt and pepper
blueberry
Blueberries are delicious and rich in dietary fiber, vitamins, protein and antioxidants.
All forms of exercise can cause some type of oxidative stress, or an imbalance between free radicals and antioxidants in the body. Therefore, it is important to include foods rich in antioxidants in your daily diet.
Additionally, eating blueberries after a workout was associated with faster muscle recovery time.
They can also be incorporated into your diet in different ways.
Personally, I eat a lot of blueberries and tend to put a handful or two in my post-workout smoothies.
Here are other ways to include them in a post-workout snack:
attorney
I like good lawyers. Rich in magnesium, this wonderful fruit is ideal for muscle recovery. It also contains 14% of the daily value of potassium, which helps regulate fluid balance and control electrical activity in the heart and other muscles.
Additionally, avocados are an excellent source of folate and vitamins C, K, and B-6, which are anti-inflammatory nutrients that can help reduce inflammation in the body that can be caused by stress-induced stress. ‘exercise.
In short, this fruit is a great way to help with HIIT recovery.
For my part, I make sure to include it in one or two meals a day, I find that a third of avocado is enough. Here are several ways to enjoy avocados:
- with eggs
- mashed potatoes on toast
- Add to Power Bowl
- blend into a smoothie
- Add a pinch of salt and freshly ground pepper individually
green leafy vegetables
Just like blueberries, leafy greens are part of my post-workout meal. They are rich in vitamins, minerals and fiber. They are also low in calories.
These types of vegetables are also high in antioxidants, which can help reduce free radicals that can be released during HIIT workouts.
There are a variety of leafy green vegetables to choose from, but some of the most popular include:
Like I did with blueberries, I always add frozen spinach to my post-workout smoothies — about two big handfuls. It tends to be easier to blend when frozen, which means you won’t be able to taste it, not to mention it will make your smoothie very cold!
You can also eat green leafy vegetables in the following way:
- Sauteed with extra virgin olive oil as an accompaniment
- put in a salad
- Add to pasta with lean protein
protein powder
Ensuring your body is getting enough protein from whole foods to aid the muscle recovery process isn’t always easy or possible. In this case, I recommend looking for a high-quality protein powder that can help support the body with muscle breakdown during strength training or HIIT workouts.
Another good thing about protein powder is the convenience factor. It’s a great option for those who are pressed for time, not to mention it will keep you feeling full longer.
Although I tend to opt for sprouted vegan protein powders, partly because I’m lactose intolerant, there are several types to try. As a guide, I try to keep the sugar content under 6–8 grams per serving.
bottom line
Energizing your body with nutrient-dense whole foods after HIIT is essential for athletic performance and recovery. Add one — or all of them! — Add these foods to your post-workout snack to support muscle recovery, protein synthesis, and ultimately help you reach your training goals.
Originally published at https://vizvasrj.com on January 28, 2022.