HIIT (High Intensity Interval Training), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue.
HIIT workouts present different types of efforts and work all muscle groups, as well as physical endurance. The goal of the practitioner is to have an athletic body and weight loss in a more effective way and the toning of muscles are a benefit of this practice.
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A HITT workout destroys muscle fibers, so it is essential to have a diet and supplement that will lead to an adequate recovery for the next workout, thereby reducing the risk of injury.
A HIIT athlete must have a sufficient energy intake, about 28 to 35Kcal / Kg / day since the number of training times and the multipurpose of efforts, leads to a high consumption of calories.These calories must come essentially from carbohydrates, about 3 to 4g / kg / day, as many of the WODs (Workout Of the Day) lead to considerable depletion of muscle glycogen.
Another essential nutrient (but without overdoing it) is protein, which should be consumed at about 1.5 to 1.8g / kg / day. Here, the ideal is muscle maintenance and toning, so the protein load is not at all important.
As food is not always enough to meet specific needs of a nutrient, it is ideal for supplements to be part of your day-to-day training in HIIT:
- Beta-Alanine: neutralize the acidity in muscle cells, thereby reducing the sensation of muscle pain and postponing exhaustion;
- Omega 3: reduces inflammation and improves mental awareness;
- Glutamine: strengthens the immune system, thus decreasing the propensity for infections;
With this information it is easier to know the food and supplementation to have in a HITT training, thus obtaining better results.
By Adriana Martins, Nutritionist
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