After the first 60 minutes, you should aim to eat 30 to 60 grams g of carbohydrates every hour, according to recommendations from the International Society of Sports Nutrition. But there are some people who should be paying closer attention to what they eat after exercise. In these cases — or for anyone feeling very hungry or fatigued after a workout — eating protein and carbohydrates within an hour or so after exercise is ideal.

This time period immediately after your workout is when your body is most efficient at using the protein you eat to build new muscle, as well as prevent the breakdown of your existing muscles, in a process called muscle protein synthesis. Post-workout, your body also needs carbohydrates to restore depleted levels of glycogen a form of carbohydrate stored in the muscles , which helps fuel future exercise.

Go a little higher on the carbs after intense cardio or endurance workouts, and go a little higher on the protein after a strength-training session, Patton adds.

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Medically Reviewed. Roxana Ehsani, RD, LDN. Before During After. What would a healthy post-workout snack look like? Editorial Sources and Fact-Checking. Resources Meal Timing: What and When to Eat for Performance and Recovery. American Council on Exercise. One study found that when a group of trained athletes were given asked to participate in a 3-week study consisting of 3-per week HIIT session, the use of a pre workout supplement boosted their results.

The supplement contained citrulline, caffeine and creatine [6]. The authors of the study suggested that citrulline played an important role in reducing lactate levels in the muscles therefore enhancing training effort and volume.

Here are our favorites:. For the best pre workout check out 4 Gauge. As an exhaustively researched supplement, it has the ability to deliver massive pumps, PR-busting performance and better mind-to-muscle connection. Older post Newer post. This store requires javascript to be enabled for some features to work correctly.

Search 0 Cart. Can a Pre Workout Boost HIIT Results? Can a pre workout boost your interval training workout results? Read on to find out more… What is HIIT Training? What are the Benefits of HIIT? It ramps up fitness levels HIIT works your body hard.

It boosts testosterone levels Testosterone is a marker of everything from muscle size and strength to optimal body fat and fitness. HIIT and Pre Workout — What Does The Research Say? HIIT workouts are one of the best ways to get in shape, build muscle and torch fat.

Caffeine Because interval training is short, sharp and intense, any nutrient that boosts maximal output will improve your workout quality. Caffeine has been shown in numerous clinical trials to improve HIIT training productivity. Creatine This naturally occurring compound is one of the most abundantly researched supplement ingredients ever.

L-Citrulline Malate This non-protein amino acid is an organic compound that converts into L-arginine in your kidneys. Why is this good for HIIT training?

Here are our favorites: Body Weight Strength HIIT Workout Circuit-style workout with a ratio between work and active recovery. For a person that weighs lbs. Beta-alanine is an amino acid that increases your muscle stores of carnosine.

It has been shown to be most effective for short and high intensity exercises. It does this by increasing exercise capacity and muscle endurance while reducing fatigue 23 , The recommended daily dose is 4—6 g, which should be taken for at least 2—4 weeks The combination of these ingredients may have synergistic effects and improve performance significantly Caffeine, creatine, beta-alanine, branched-chain amino acids, arginine, and B vitamins are among the most commonly used ingredients in these products 25 , These pre-workout supplements have been shown to increase work output, strength, endurance, anaerobic power, reaction time, focus, and alertness 25 , Creatine, caffeine, BCAAs, and beta-alanine are often recommended before a workout.

Multi-ingredient pre-workout supplements combine many different ingredients for optimal benefits. Your body needs water to function. Good hydration has been shown to sustain and even enhance performance, while dehydration has been linked to significant decreases in performance 27 , This will improve fluid balance 29 , The American College of Sports Medicine ACSM recommends drinking beverages slowly at least 4 hours before exercise.

Additionally, they recommend consuming a beverage or snack that contains sodium to help retain fluids Water is important for performance. Eating protein helps improve muscle protein synthesis, prevent muscle damage, and promote recovery.

Pre-workout meals can be eaten 3 hours to 30 minutes before a workout. However, choose foods that are easy to digest, especially if your workout starts in 1 hour or less. This will help you avoid stomach discomfort. At the end of the day, simple pre-workout nutrition practices can go a long way in helping you perform better and recover faster.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Eating the right foods after workouts is important for muscle gain, recovery, and performance. Here is a guide to optimal post-workout nutrition.

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Nutrition Evidence Based Pre-Workout Nutrition: What to Eat Before a Workout.