If you are trying to learn how to build muscle with HIIT then you may have noticed how much confusion surrounds this popular training method. Despite it's huge popularity, many people make some crucial mistakes when designing their high intensity interval program.
Of course, we are talking about nutrition. In fact it is the pre-workout period of nutrition which we will be discussing in more depth today because this is the area which many people don't pay any attention to at all.
If you have been working out for some time already then you'll already understand how important it is to give your body the correct type of nutrients to make the most of each session you do. However, many people don't realize that high intensity training requires a slightly different tactic than regular exercise. []
Before you can work out what you should be eating prior to a high intensity interval workout you need to look at what type of food your body uses for fuel during this type of exercise because it's slightly different to regular training. While long, steady state cardio primarily burns fat stores, albeit at a very slow rate, high intensity intervals uses your carbohydrate stores for fuel.
As you may already be aware, interval training's real benefits begin when you shut the gym door behind you as you leave. Your body enters a process called EPOC, also known as the afterburn effect by many trainers. This is where your body has lost so much of it's carbohydrate resources that it begins to shield what's left and instead uses your fat stores to provide you with energy. You guessed it, this results in increased fat burning and the phenomenon can go on for fourteen hours if you do thing effectively.
So as you can see, the quicker your body can deplete those carbohydrate stores during a high intensity training session, the better! This means there's very little point in consuming a carb rich meal before you train as you'd merely be delaying the process in the gym.
Does this mean you should train on an empty stomach?
Not quite. While performing interval training on an empty stomach is slightly more beneficial than performing it with a ton of carbs in your system, there is an even better way to increase results further. The biggest mistake people tend to make when watching their carbohydrate intake is forgetting to increase protein intake. As a result their body burns off a lot of muscle. To avoid this, simply increase your protein intake. This can be done by hitting the gym after a whey protein shake instead of a carbohydrate heavy meal.
There are also many people who like using branched chain amino acids around their workouts. While this supplement is perfectly fine, there are better ways to do this. First of all, essential amino acids provide a better return than BCAA's as they include all of the amino acids which the body cannot naturally produce, rather than just the three which are more involved in building muscle. So look to replace your BCAA product with a reputable EAA supplement.
Furthermore, consuming your serving pre-workout as opposed to post-workout has been shown to increase muscle uptake by around 27%. Combined with a whey protein shake, you'll be able to protect your body from any lean tissue breakdown and fight off any feelings of hunger while performing high intensity training and burning through those carbohydrate reserves.
Getting the right kind of nutrition into your system before you train can be crucial when performing HIIT sessions on a regular basis. Learning how to build muscle is often a game of opinion, with many exercise enthusiasts lost in a sea of misinformation. By looking at the very latest science on the subject, you can get more from every session in the gym.
Of course, we are talking about nutrition. In fact it is the pre-workout period of nutrition which we will be discussing in more depth today because this is the area which many people don't pay any attention to at all.
If you have been working out for some time already then you'll already understand how important it is to give your body the correct type of nutrients to make the most of each session you do. However, many people don't realize that high intensity training requires a slightly different tactic than regular exercise. [
See the top 5 types of hiit sessions and what they are designed for.
Before you can work out what you should be eating prior to a high intensity interval workout you need to look at what type of food your body uses for fuel during this type of exercise because it's slightly different to regular training. While long, steady state cardio primarily burns fat stores, albeit at a very slow rate, high intensity intervals uses your carbohydrate stores for fuel.
As you may already be aware, interval training's real benefits begin when you shut the gym door behind you as you leave. Your body enters a process called EPOC, also known as the afterburn effect by many trainers. This is where your body has lost so much of it's carbohydrate resources that it begins to shield what's left and instead uses your fat stores to provide you with energy. You guessed it, this results in increased fat burning and the phenomenon can go on for fourteen hours if you do thing effectively.
So as you can see, the quicker your body can deplete those carbohydrate stores during a high intensity training session, the better! This means there's very little point in consuming a carb rich meal before you train as you'd merely be delaying the process in the gym.
Does this mean you should train on an empty stomach?
Not quite. While performing interval training on an empty stomach is slightly more beneficial than performing it with a ton of carbs in your system, there is an even better way to increase results further. The biggest mistake people tend to make when watching their carbohydrate intake is forgetting to increase protein intake. As a result their body burns off a lot of muscle. To avoid this, simply increase your protein intake. This can be done by hitting the gym after a whey protein shake instead of a carbohydrate heavy meal.
There are also many people who like using branched chain amino acids around their workouts. While this supplement is perfectly fine, there are better ways to do this. First of all, essential amino acids provide a better return than BCAA's as they include all of the amino acids which the body cannot naturally produce, rather than just the three which are more involved in building muscle. So look to replace your BCAA product with a reputable EAA supplement.
Furthermore, consuming your serving pre-workout as opposed to post-workout has been shown to increase muscle uptake by around 27%. Combined with a whey protein shake, you'll be able to protect your body from any lean tissue breakdown and fight off any feelings of hunger while performing high intensity training and burning through those carbohydrate reserves.
Getting the right kind of nutrition into your system before you train can be crucial when performing HIIT sessions on a regular basis. Learning how to build muscle is often a game of opinion, with many exercise enthusiasts lost in a sea of misinformation. By looking at the very latest science on the subject, you can get more from every session in the gym.
About the Author:
Further info: Russ Howe PTI coaches people in the gym each day. If you'd like to know how to build muscle or require advice on a good hiit routine, his tips will help you improve results.
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