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 can take the necessary steps to provide your muscles with the right fuel for each session then you will in turn increase your overall results by almost 30%, according to the latest scientific studies on the topic. []
The first thing you must do to get the right nutrients before a hard workout is look at which energy source you'll be using in your session. While long, steady-state cardiovascular workouts tend to slowly chip away at your body's fat storage, intervals do not do this. Instead, they mainly use your glycogen (carb) stores.
The real benefits of this training happen after you leave the gym, where your body continues burning off calories at an increased rate for up to 14 hours. You may have heard this phenomenon called the afterburn effect. Instead of slowly chipping away at your fat stores and then ending the process when you leave the gym like regular cardio exercise, a high intensity workout depletes your carbohydrate stores first before going to work on fat stores. In doing this, your body enters a process called EPOC after your training has finished. It protects what little carb stores you have left and burns off excess fat instead. This process lasts an incredibly long time, and one calorie burnt during a high intensity session equates to around nine calories burnt during a long cardio workout.
As you can see, what we want to be doing in the gym is depleting your carb resources as quickly as possible so that we can force the body to enter the afterburn effect immediately when you finish working out. So, for this very reason, it would be foolish to eat a big bowl of oatmeal before you trained.
This is why many people choose to workout on an empty stomach. But is this approach really the best way to maximize results?
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.
Furthermore, many people like to add a BCAA supplement to their post-workout nutrition. Not only is it more beneficial to take it before you train, but it's actually recommended that you swap out the BCAA's for EAA's. The BCAA products you see on the market only contain the three main branched chain amino acids. However, BCAA's are like a car, they need all parts in order to function properly. Essential Amino Acids contain everything your body cannot produce by itself and have been shown to increase uptake into the muscles by 30%.
Secondly, science tells us that consuming your amino acids before your workout yields up to 30% higher uptake into the muscles, so ignore the common trend of mixing it with your post-workout protein shake. The perfect pre-workout cocktail before a high intensity interval training session would consist of around 15 grams of whey protein and a serving of essential amino acids.
The topic of HIIT is as popular now as it has ever been in the past, but learning how to build muscle or lose weight with this approach often comes down to your nutrition plan surrounding those tough workouts. Now you have the key scientific research on the crucial pre-workout period, you'll be able to take your own results one step further.
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 can take the necessary steps to provide your muscles with the right fuel for each session then you will in turn increase your overall results by almost 30%, according to the latest scientific studies on the topic. [
See the top 5 types of hiit sessions and what they are designed for.
The first thing you must do to get the right nutrients before a hard workout is look at which energy source you'll be using in your session. While long, steady-state cardiovascular workouts tend to slowly chip away at your body's fat storage, intervals do not do this. Instead, they mainly use your glycogen (carb) stores.
The real benefits of this training happen after you leave the gym, where your body continues burning off calories at an increased rate for up to 14 hours. You may have heard this phenomenon called the afterburn effect. Instead of slowly chipping away at your fat stores and then ending the process when you leave the gym like regular cardio exercise, a high intensity workout depletes your carbohydrate stores first before going to work on fat stores. In doing this, your body enters a process called EPOC after your training has finished. It protects what little carb stores you have left and burns off excess fat instead. This process lasts an incredibly long time, and one calorie burnt during a high intensity session equates to around nine calories burnt during a long cardio workout.
As you can see, what we want to be doing in the gym is depleting your carb resources as quickly as possible so that we can force the body to enter the afterburn effect immediately when you finish working out. So, for this very reason, it would be foolish to eat a big bowl of oatmeal before you trained.
This is why many people choose to workout on an empty stomach. But is this approach really the best way to maximize results?
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.
Furthermore, many people like to add a BCAA supplement to their post-workout nutrition. Not only is it more beneficial to take it before you train, but it's actually recommended that you swap out the BCAA's for EAA's. The BCAA products you see on the market only contain the three main branched chain amino acids. However, BCAA's are like a car, they need all parts in order to function properly. Essential Amino Acids contain everything your body cannot produce by itself and have been shown to increase uptake into the muscles by 30%.
Secondly, science tells us that consuming your amino acids before your workout yields up to 30% higher uptake into the muscles, so ignore the common trend of mixing it with your post-workout protein shake. The perfect pre-workout cocktail before a high intensity interval training session would consist of around 15 grams of whey protein and a serving of essential amino acids.
The topic of HIIT is as popular now as it has ever been in the past, but learning how to build muscle or lose weight with this approach often comes down to your nutrition plan surrounding those tough workouts. Now you have the key scientific research on the crucial pre-workout period, you'll be able to take your own results one step further.
About the Author:
Author: Russ Howe PTI coaches people in the gym and online. If you'd like to know how to build muscle or require advice on a good hiit routine, his tips will get you on the right track.
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