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High-Intensity Workouts and Dietary Requirements

Top Workout Supplements, Macro Nutrients, and Nutrients to Fuel Your Body

In today’s world, physical fitness has become an important aspect of many people’s lives. High-intensity workouts have gained popularity due to their effectiveness in achieving fitness goals in a shorter amount of time. However, your nutrition can make or break your performance and recovery, so you want to fuel your body with the right macro nutrients and supplements before, during and after your workout.

Here are some tips on what to eat and drink for a high intensity workout, based on the latest research and recommendations from experts.

You want to eat a meal or snack that contains complex carbohydrates, moderate protein and low fat about 2-3 hours before your workout. Carbohydrates are your main source of energy and they will help you sustain your intensity and endurance during your workout. Protein will help you preserve and build muscle mass, while fat will slow down digestion and may cause stomach discomfort.

Some examples of good pre-workout foods are:

Whole wheat toast with peanut butter and banana
Oatmeal with milk and berries
Greek yogurt with granola and fruit
Chicken sandwich on whole wheat bread with lettuce and tomato
Brown rice with lean beef and broccoli

You also want to hydrate with water before your workout, as dehydration can impair your performance and increase your risk of heat illness. Aim for about 500mL (16 ounces) of water 2 hours before your workout, and another 250 mL (8 ounces) 15 minutes before.

During Your Workout

If your workout lasts less than an hour, you don’t need to eat anything during your workout, as long as you ate well before. However, if your workout is longer than an hour or very intense, you may need to replenish your carbohydrates and electrolytes to prevent fatigue and dehydration. You can do this by drinking a sports drink that contains carbohydrates, sodium and potassium, or by eating a small snack that is easy to digest, such as:

A banana
A handful of raisins
A granola bar
A gel or chew

You should aim for about 30-60 grams of carbohydrates per hour of exercise, depending on your body weight and intensity. You should also drink water regularly during your workout, about 4-8 ounces every 15-20 minutes.

After Your Workout

Your post-workout nutrition is crucial for your recovery and muscle growth. You want to eat a meal or snack that contains carbohydrates and protein within 30-60 minutes after your workout. This will help you replenish your glycogen stores, repair your muscle tissue and stimulate muscle protein synthesis. Some examples of good post-workout foods are:

Whey protein shake with milk and fruit
Turkey wrap with whole wheat tortilla, cheese and veggies
Cottage cheese with pineapple and almonds
Salmon with quinoa and spinach
Egg omelet with cheese, ham and mushrooms

You also want to rehydrate with water after your workout, as you may have lost a lot of fluid through sweat. You can weigh yourself before and after your workout to estimate how much fluid you need to replace. For every pound of body weight lost, drink 450-500 mL (16 ounces) of water.

Dietary Requirements

Macronutrients are the essential nutrients that our bodies need in large quantities to function correctly. The three essential macronutrients required for a healthy diet are carbohydrates, proteins, and fats. Generally, you should try to meet the following breakdown of the macronutrients:

45 to 65% from carbohydrates
15 to 25% from protein
20 to 35% from fat

Carbohydrates

Carbohydrates are the primary source of energy for the body, especially during high-intensity workouts. Consuming carbohydrates before and after a workout can fuel the body and aid in recovery. Good sources of carbohydrates include fruits, vegetables, whole grains, and legumes. Aim for 3-5 grams of carbs per kilogram of body weight 2-4 hours before your workout.

Proteins

Proteins are essential for muscle growth and repair. During high-intensity workouts, the body breaks down muscle fibers, and protein is required to repair and rebuild them. Good sources of protein include lean meats, eggs, fish, beans, and nuts. The recommended amount of protein for active people is 1.2 to 2 grams per kilogram of body weight per day, depending on your goals and activity level.

Fats

Fats are essential for the absorption of fat-soluble vitamins and as a secondary, long-term, energy source. Good sources of healthy fats include nuts, seeds, avocados, and fatty fish. Try to maintain a diet of at least 20% fat to help fuel your workouts and recovery.

Evidence-Based Supplements

Supplements can provide additional benefits to support your high-intensity workout. Here are some evidence-based supplements to consider:

Protein Powders

Protein powders are a convenient way to increase protein intake and support muscle growth and recovery. Whey protein is the most popular and easily digestible form of protein powder. Studies have shown that protein supplementation can improve muscle growth and recovery after exercise.

Creatine

Creatine is a naturally occurring compound in the body that can enhance muscle strength and power during high-intensity workouts. Creatine supplementation can help increase muscle mass and improve athletic performance. It is especially beneficial for short-term, high-intensity exercises such as weightlifting and sprinting.

Vitamin D

Vitamin D is essential for bone health and muscle function. Many people do not get enough vitamin D from sunlight exposure or their diet. Supplementation can help improve performance and recovery during exercise. Studies have shown that vitamin D supplementation can increase muscle strength and reduce the risk of injury.

Calcium

Calcium is essential for bone health and maintaining adequate levels can prevent injuries and support overall health. Calcium supplementation can help improve bone density, as well as regulating muscle contraction, and nerve transmission. Calcium can help prevent injuries and support your muscles during high intensity workouts.

In summary, there are many options to fuel your high-intensity workout. The key is to develop a routine that matches your preferred type of exercise. Importantly, your body does require a greater amount of macro nutrients, including protein and carbohydrates. Restricting your body of these nutrients can have a determinantal impact on your long-term performance. Luckily there are a lot of products on the market that can fit your routine, and we strongly recommend that you choose a product that is built and backed by science.

High-Intensity Workouts and Dietary Requirements

Top Workout Supplements, Macro Nutrients, and Nutrients to Fuel Your Body

During Your Workout

After Your Workout