Master high intensity interval training nutrition with science-backed timing, pre and post-workout meals, and macro targets for peak HIIT performance.
Frequently Asked Questions
What should I eat before a HIIT workout?
Eat a carbohydrate-rich meal 2–3 hours before HIIT, such as oatmeal with fruit or chicken and rice. Within 30–60 minutes of your session, opt for fast-digesting carbs like a banana or rice cake to top up glycogen stores without causing GI distress.
What should I eat after a HIIT workout?
Within 30–60 minutes after HIIT, aim for a 3:1 ratio of carbohydrates to protein — for example, Greek yogurt with fruit, a protein smoothie with a banana, or rice and chicken. This combination replenishes depleted glycogen and kick-starts muscle protein synthesis.
Is it better to do HIIT fasted or fed?
Research suggests fasted HIIT may slightly increase fat oxidation during the session, but it impairs performance at high intensities and raises the risk of muscle breakdown. For most people, training in a fed state produces better results and is more sustainable long-term.
What is the best macro ratio for HIIT training?
A starting framework that works well for most HIIT athletes is 40% carbohydrates, 30% protein, and 30% fat. Protein needs for regular HIIT training sit at 1.4–1.8 g per kg of body weight per day, according to a 2020 review published in Nutrients.
Can you do HIIT on a calorie deficit?
Yes, but with care. A moderate deficit of 300–500 calories below your maintenance intake is sustainable alongside HIIT for fat loss. Severe deficits impair performance, slow recovery, and risk muscle loss. Prioritize protein and adequate pre-workout carbohydrates when cutting.