Ready to hit your HIIT session? How very gym-bro of you! But High-Intensity Interval Training (HIIT) requires loads of hydration, nutrition, and refueling to be successful. 

Don’t leave your body wiped and wanting — be sure to eat and drink before and after your session to keep your body healthy and energized. These are our top recommendations for fueling your body before and after a challenging HIIT day. 

What To Drink Before

What you drink before is just as important as what you drink during and after. Do not wait to hydrate and fuel until you’re drenched in sweat and dazed before the endorphins hit. Start with these bevs to prep for your HIIT. All of these are also great for after your workout. 

Water

A revolutionary idea! Water before a workout? Groundbreaking. We know this is obvious, but it truly is one of the best things to eat before, during, and after a HIIT workout. It’s essential for hydration and combats fatigue. Drink around 16-20 ounces to hydrate and continue to drink throughout the workout to replenish. 

Coconut Water

Coconut water is also hydrating and contains electrolytes like potassium that replenish what your body loses during an intense workout session. It helps muscle function and keeps your fluids balanced.

Sports Drinks

Sports drinks like Gatorade or Vitamin Water are often packed with electrolytes, helping you stay hydrated and replenish nutrients and energy. Plus, they typically contain carbs to give you the perfect boost of energy before getting to it. 

Caffeine or Coffee

Don’t go overboard, but one cup of coffee or another caffeinated beverage can energize you for the workout ahead. One cup is plenty, as too much caffeine may make the workout uncomfortable and could dehydrate you. 

Protein Shakes

If you haven’t eaten much before your HIIT workout, a protein shake is an ideal drink. It delivers amino acids that will protect your muscles while you exercise and fuel your energy. These shakes are specifically formulated

What To Eat Before

Working out on an empty stomach is not ideal. We know eating a whole meal might feel like too much, so here are some easy-to-eat snacks beforehand. 

Peanut Butter and Banana

A banana with peanut butter delivers a beneficial mix of healthy fats, potassium, and carbohydrates that get you ready for exercise. These nutrients can build energy and support muscle health, helping you get the most out of your workout.

Yogurt With Fruit

Yogurt and fresh fruit is a wonderfully light snack that can fuel your workout without weighing you down. These foods contain protein, easy-to-digest carbs, and probiotics that support gut health, muscle health, and energy. Whether you go with bananas, berries, stone fruits, or something else, fruit is rarely a bad idea. We recommend Greek yogurt, as it contains more nutrients and healthy fats.

Dried Fruit and Almonds

Snack on some dried fruit and almonds on the way to the gym. Almonds are one of the most nutrient-packed nuts, making them the obvious choice. And dried fruit can be quicker to eat and digest, depending on the type of fruit. This energy-dense snack requires little to no prep. 

Oatmeal

Many people don’t realize how much energy oatmeal provides. It’s loaded with healthy carbs that sustain your energy. Plus, you can add fresh fruit, nuts, and other nutrient toppings that amplify the benefits. 

Sweet Potato

A simple sweet potato might seem like an odd pre-workout meal, but this vegetable is packed with complex carbohydrates that also give you long-lasting energy. Sweet potatoes also contain plenty of vitamins and other nutrients that support muscles and overall health. 

What To Drink After

While all of these post-HIIT drinks are terrific before your workout, they’re especially beneficial afterward. And there are some surprisingly delicious options. 

Chocolate Milk

Who would’ve imagined that chocolate milk is a superb post-workout drink? Not us, but we’re psyched to hear it. Any excuse to drink chocolate milk as an adult, right? It contains the ideal ratio of carbs to protein to replenish muscle energy, and it’s a fun little treat. 

Vegetable Juice

Good ‘ole V8 is a prime post-workout bevvy. It contains vitamins, minerals, and antioxidants that you sweat out during HIIT. You can help your body recover more rapidly by delivering all the nutrients it lost during exercising.

Green Tea

Green tea is an all-powerful drink that helps in just about every situation. It’s teeming with antioxidants that can reduce inflammation, a common bodily response after a rigorous workout session. Whether it’s iced or hot, a cup of green tea is perfect for maintaining immunity after HIIT.

Cherry Juice

Cherry juice might seem random, but it’s known to reduce soreness and muscle inflammation. If you tend to get achy after your high-intensity workouts, a cup of cherry juice might be the ideal solution. Or even half a cup! Natural cherry juice is ideal, so skip the sugary cocktail stuff. 

Smoothie

A classic workout beverage, a smoothie often delivers the same benefits as a bowl of fruit, plus some healthy fats from the other ingredients, like milk and yogurt. The best thing about smoothies is that you can customize them to include everything you need — even cherry juice!

What To Eat After

What’s for dinner? Make sure you eat something healthy afterward to help your body recover following an intense HIIT workout. 

Cereal With Fruit and Soy Milk

To satisfy your post-HIIT hunger, a simple bowl of cereal with fruit and soy milk can get you re-energized and ready to go. We’re being specific here, but it doesn’t have to be soy milk, and you don’t have to add fruit. But these ingredients bolster the post-workout benefits. We recommend cereals like Special K Protein Plus Cereal or Kashi Go Lean Original Cereal. Reese’s Puffs and Lucky Charms are not ideal.

Crackers With Fruit and Cheese

Yum! Grab the Saltines, the Gouda, and an apple, and get your post-exercise snack on. This basic snack offers a decent mix of carbs, fats, and proteins to give you everything you need for recovery. 

Hummus and Pita Bread

This duo gives you plant-based protein as well as carbs to refuel your muscles. It’s also an easy meal to eat after working out, as it’s not too heavy or sugary, and has an accessible flavor profile. Feel free to try different hummus flavors, like garlic or spinach. 

Chicken Salad Sandwich

We love this because you can whip up a batch of chicken salad beforehand and enjoy it post-workout for a few days. This food contains lean protein, healthy fats, and carbs for muscle repair and energy replenishment. It’s also very filling and soooo delish! 

Chicken Breast With Rice and Broccoli

This isn’t the most exciting meal, but it gives your body precisely what it needs: lean protein, plant nutrients, complex carbs, and fiber. It’s a quintessential post-workout meal that’s superb if you’re trying to get the most out of your HIIT sessions.