What should you eat after a HIIT session to refuel your body?

After a good sweaty workout such as a heavy HIIT session with high heart rates, your body needs to be refueled with high-protein, antioxidant-rich foods.

What is a HIIT session? In case you don’t know this type of workout, HIIT can be defined as a workout with short bursts of high-intensity exercises followed by short rest periods. According to some studies, HIIT has been linked to weight loss and strengthen your muscle.

However, if you add it to your routine, it is important to pair it with the right nutrition to replace the energy lost during your workout, ideally no later than 60 to 90 minutes after your workout. Discover which foods to eat to refuel your body:

  • Eggs

Eggs are one of the best foods after a workout as they contain a high amount of protein (around 7 grams per egg)  and healthy fats (around 5 grams per egg). Moreover, eggs contain all nine of the essential amino acids, which have been linked to aiding in muscle recovery. Eggs also contain B vitamins, which can aid in energy production. There is a variety of ways to eat eggs (scrambled, hard-boiled, ..).

  • Blueberries

Blueberries are rich in fiber, vitamins, protein, and antioxidants.  Eating blueberries after a workout has been linked to accelerated muscle recovery time. There are great in a smoothie for example or paired with yogurt or kefir.

  • Avocado

Avocado is an excellent source of magnesium which is linked to better muscle recovery. It also contains potassium and is loaded with folates and vitamins C, K, and B-6 which can help reduce inflammation in the body.

  • Green leafy vegetables

Green leafy vegetables (kale, spinach, arugula, watercress, etc) are full of vitamins, minerals, antioxidants, and fiber and they are also low in calories. The antioxidants can help to minimize the free radicals that may be released during HIIT training.

  • Protein powder

Another option could be to opt for high-quality protein powder, it’s a great grab-and-go option and it keeps you fuller for longer. But try to keep the sugar content below 6 to 8 grams per serving.