5 foods to recharge after a HIIT session

Proper food choices will help you recharge after a HIIT session. This type of training demands more effort and energy, so it should be supplemented with adequate nutrition. What can you eat at the end of the routine?

As an article published in ACSM’s Health & Fitness Journal, the sources of carbohydrates, proteins and antioxidants favor the recovery process, since they stimulate the resynthesis of glycogen. This, in turn, helps improve future performance and is key to muscle maintenance. We give you some recommendations below.

How to recharge after a HIIT session: 5 delicious foods

HIIT stands for High Intensity Interval Training, what in Spanish it means "high intensity interval training." It consists of alternating repeated series of intervals of high intensity exercise with short recovery intervals of less intensity.

Today it is one of the most popular forms of training, as it offers multiple advantages. According to a publication in the medical journal Australian Family Physician, these routines improve the body's ability to oxidize glucose and fat.

Consequently, it not only promotes weight loss, but also improves serum lipid profiles, blood pressure, and inflammation markers. It also reduces the risk of chronic cardiovascular diseases and other disorders associated with metabolic syndrome.

Now, citing a study published in the journal Nutriens, "The combination of nutritional strategies with HIIT leads to more favorable results." Therefore, it is essential to monitor the food consumed before, during and after training.

This time around, we focus on food to recharge you after a HIIT session. Its consumption provides the muscles with what they need to adequately replenish their glycogen stores. In addition, it supports muscle repair and growth. Don't stop trying them!

1. Eggs

Eggs are a staple in the diet of those who practice HIIT. A study disclosed in Nutrients classifies them as a "functional ingredient", since they are a source of high-quality protein, fat-soluble lipids and 18 vitamins and minerals, among which vitamins B and D, selenium, zinc and iron stand out.

They are especially recommended for after training, since they favor the synthesis of muscular proteins. Added to this, they are very versatile and can be combined with other nutritious foods. Some ideas are as follows:

  • Boiled eggs with avocado and toast.
  • Eggs on tuna and spinach salad.
  • Scrambled with peppers and mushrooms.
  • Poached eggs
  • Scrambled with onion and tomato.

Eggs are one of the best post-HIIT foods for their high-quality protein, fat, and micronutrient content.

Find out: How often is it healthy to eat eggs?

2. Green leafy vegetables

Green vegetables are low in calories, but provide an interesting amount of carbohydrates and antioxidants that contribute to recovery after training. They are one of the most recommended food options to recharge you from a HIIT session.

In particular, they help to minimize the presence of free radicals that are released during exercise. In the same way, they provide vitamins, minerals and fiber that are decisive for health in general. The most recommended are the following:

  • Kale.
  • Spinach.
  • Arugula
  • Watercress.

You can consume them in salads, sautéed with extra virgin olive oil or combined with a lean protein. You can even add them to your scrambled eggs.

3. Nuts

For a long time, many avoided consuming nuts for fear of overindulging in calories. However, Today they are recognized as one of the ideal foods to improve the quality of the diet. In fact, they are recommended for athletes, since they provide protein, healthy fats and carbohydrates.

Eating moderate portions (a handful) after a HIIT session helps recharge you by providing the muscle system with glycogen and nutrients that promote recovery. They also help delay the onset of fatigue and improve athletic performance.

You can choose from the options mentioned below:

  • Almonds
  • Hazelnuts
  • Peanuts
  • Cashew nuts
  • Chestnuts
  • Macadamias.
  • Walnuts

You can incorporate them into fruit smoothies, salads or oatmeal porridge. However, you can also ingest them on their own.

4. Avocado

When it comes to expanding the benefits of HIIT training, avocado is one of the best supplements. An investigation shared in The Journal of Nutrition highlights that this fruit improves the quality of the diet, increases the assimilation of nutrients and reduces the risk of metabolic syndrome.

It contains proteins, healthy fats and carbohydrates that promote muscle recovery. In turn, it provides folic acid, vitamins C, K and B that exert an anti-inflammatory effect to reduce the stress caused by exercise.

This is not to mention that provides 14% of the daily potassium values, key mineral for regulating fluid balance and electrical heart and muscle activity. In short, it is the ideal food to recharge after a HIIT session. Consume it in the following ways:

  • Sliced ​​or in cream, accompanied with toast.
  • Added in vegetable and fruit smoothies.
  • Sliced ​​with a little salt and ground pepper.
  • Prepared in a salad with pieces of chicken breast.
  • With tuna.

Avocado contains macronutrients and micronutrients that promote muscle recovery after intense physical training routines.

5. Oats

To regain your energy after a HIIT training session you can enjoy a delicious bowl of oatmeal, or a smoothie. Due to its content of complex carbohydrates, it promotes glycogen synthesis and reduces muscle fatigue. In addition, it is a source of other relevant nutrients such as:

  • Protein.
  • Grease.
  • Dietary fiber.
  • Vitamins of the B complex.
  • Magnesium.
  • Copper.
  • Iron.
  • Zinc.
  • Calcium.

Read also: Oatmeal porridge: 10 recipes for healthy and delicious breakfasts

Recharging after a HIIT session is important

HIIT high intensity interval training is a great option for those looking to lose weight and increase stamina. However, part of the results depend on eating habits. Therefore, it is important to watch your diet and make good choices before and after the session.

Counseling with a nutritionist is the ideal way to design the diet based on individual needs. Still, the aforementioned foods are worth trying to recharge after these types of routines.