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.
Before you workout you need to ensure that your body has been supplied with the best nutrients to perform the tough session ahead. If you do this then you can potentially increase your results by up to 30%, so it is worth taking a few moments to look into the latest science on the subject. []
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.
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 you should look to avoid heavy carbohydrate sources before you train, you can actually increase your results if you use protein as this will work to protect your lean muscle tissue from being burnt off during an intense training. This means not only will you lose fat, you'll also hang onto and maybe even build more lean muscle tissue!
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%.
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.
Before you workout you need to ensure that your body has been supplied with the best nutrients to perform the tough session ahead. If you do this then you can potentially increase your results by up to 30%, so it is worth taking a few moments to look into the latest science on the subject. []
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.
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 you should look to avoid heavy carbohydrate sources before you train, you can actually increase your results if you use protein as this will work to protect your lean muscle tissue from being burnt off during an intense training. This means not only will you lose fat, you'll also hang onto and maybe even build more lean muscle tissue!
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%.
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:
Author: Russ Howe PTI is an established personal trainer who teaches people how to build muscle at his gym. His complete guide to hiit will help you to get some great results.
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