HIIT Training: Nutrition for More Power

HIIT Training: Nutrition for More Power

High Intensity Interval Training, or HIIT, is what many athletes consider the best way to get in shape and lose weight. The high intensity intervals boost metabolism and stimulate fat burning. A balanced, healthy diet is key for optimal results. We’ll tell you what to eat before a HIIT workout and after.

What is HIIT training?

The name says it all: High-intensity interval training alternates phases of intense exercise with short recovery periods. This makes you sweat a lot. Many athletes consider this anaerobic training the most effective way to improve endurance.

Benefits of HIIT

HIIT workouts offer a multitude of benefits. They are great for cardiovascular health, excellent calorie burners, and improve your performance in other sports. Find out more in our blog post Top 6 HIIT Benefits.

HIIT Banner

What to Eat Before HIIT and Afterward

What to eat before a HIIT workout 

Do you like to exercise on an empty stomach in the morning? HIIT is one of the best ways to burn calories and reduce body fat.(1) If you feel strong, there’s no reason why you can’t work out before breakfast. However, remember that you need carbs to keep going during your workout. They give you the energy you need to push yourself. If you don’t eat before working out, your performance and stamina will likely suffer.(2

Have a high-carb snack a few hours before your HIIT workout: 

  • banana and a handful of nuts 
  • oatmeal with almond milk, berries, and nuts
  • granola bar
  • toast with pure nut butter or avocado
  • smoothie

Remember to hydrate!

Always keep a bottle of water within reach during your workouts. HIIT makes you thirsty. You don’t need sports drinks to hydrate effectively.

Did you know? Coffee before a workout can boost your performance.(3) An espresso (without milk or sugar) gives you a natural boost. 

What to eat after a HIIT workout 

Focus on recovery after your HIIT training. Have something to eat within an hour after your workout to repair the damaged muscle tissue and refill your glycogen stores.(4) Your focus after HIIT should be on protein, but make sure to combine it with carbohydrates:

  • veggie omelet with a slice of whole-grain bread 
  • protein smoothie
  • Greek yogurt with berries 
  • sautéed chicken or tofu with oven-roasted sweet potatoes 


There are many benefits of HIIT workouts. You’ll get the most out of your training if you give your body the energy it needs to really explore your limits. The right nutrition helps you perform your best during HIIT training and supports your muscles during recovery. Give yourself the right fuel to work hard and feel great!


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Relieve Sore Muscles: 7 Foods that Help

Relieve Sore Muscles: 7 Foods that Help

It’s important to stretch, warm up, and cool down if you want to avoid or relieve sore muscles the day after your workout. But don’t forget that proper nutrition also plays a major role. Which foods and drinks relieve sore muscles?

7 Foods and Drinks for Sore Muscles

1. Beetroot

Drinking 250 ml of beet juice right after an intense workout can reduce muscle soreness.(1) Beets are rich in antioxidants and phytonutrients. How about a red beet smoothie after your workout? It promotes muscle regeneration.

Red beet juice

Ingredients for one serving:

  • 75 g red beets (pre-cooked)
  • 1 apple
  • thumb-sized piece of ginger
  • 150 ml carrot juice


  1. Chop the beet and apple into chunks.
  2. Peel the ginger.
  3. Add all ingredients to a blender and purée until smooth. 

2. Caffeine

An espresso before your workout can improve performance. But is caffeine good for sore muscles, too? Studies show that athletes are less prone to suffer from muscle soreness and aches post-workout when drinking caffeine before their training.(2)

Cup of coffee

3. Sour cherries

Relieve sore muscles by drinking 1.5 oz of cherry juice both before and after your workout. Thanks to the juice’s anti-inflammatory effects and antioxidants, your muscles will recover more quickly.(3)

4. Ginger

Ginger has anti-inflammatory properties. The effects of gingerol, the active component responsible for the sting, are similar to those of the active agent contained in aspirin. If you eat ginger regularly, especially on days you work out, you can reduce muscle soreness.(4)


5. Tomato juice

The carotenoids in tomato juice can prevent muscle soreness.(5) Drink this before your workout. 

Tomato juice

6. Fish

The omega-3 fatty acids contained in fish promote muscle recovery and healing.(6)

Fish plate

Good to know:

Do you follow a vegan diet? order to prevent a deficiency in omega 3 fatty acids, you should add supplements to your diet. These days you can find plant-based dietary supplements derived from algae. Check with your doctor or nutritionist.

7. green tea

The phytochemicals in green tea (polyphenols) stimulate blood circulation, which has a positive influence on muscle regeneration. This is a great drink for sore muscles(7)

In Summary

After a tough HIIT workout or a long run, it’s not unusual to experience muscle aches. Include these foods and drinks in your meals and snacks to relieve sore muscles. Don’t forget to take a day off if you’re in a lot of pain. Or, focus on a different muscle group. Your muscles need time to recover.

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