Fuel your body for high-intensity training with precise nutrient timing and balance. Learn what to eat before, during, and after exercise to support energy, endurance, and recovery.
✅ Overview
High-intensity workouts (like HIIT, CrossFit, interval running) require strategic nutrition to maintain energy, protect muscle, and accelerate recovery. This guide explains how to distribute macronutrients before, during, and after intense training.
✅ Before Workout: Prepare Energy
-
Goal: Stabilize blood sugar and prep muscles
-
Timing: 60–90 minutes before training
-
Macros: 60% carbs, 30% protein, 10% fat
-
Foods: Sweet potato, brown rice, chicken breast, banana, yogurt
-
Example Meal: Sweet potato + chicken / Banana + Greek yogurt
✅ During Workout: Stay Hydrated & Energized
-
Goal: Prevent dehydration, reduce fatigue
-
When: Only if workout exceeds 30 minutes
-
Macros: Water + fast-absorbing carbs
-
Foods: Sports drinks, honey water, banana, BCAA drinks
-
Note: Avoid excessive sugar to prevent GI discomfort
✅ After Workout: Recover & Rebuild
-
Goal: Muscle repair and glycogen replenishment
-
Timing: Within 30–60 minutes post-workout
-
Macros: 50% carbs, 40% protein, 10% fat
-
Foods: White rice + eggs, protein shake + banana, salmon + sweet potato
✅ Summary Table
| Phase | Goal | Macro Split (C:P:F) | Food Examples |
|---|---|---|---|
| Pre-Workout | Energy prep, stamina boost | 60:30:10 | Chicken + sweet potato, Banana + yogurt |
| During | Hydration, quick energy | Water + sugars | Sports drink, banana, BCAA, honey water |
| Post-Workout | Recovery & muscle repair | 50:40:10 | Protein shake + banana, Rice + egg, Salmon |
✅ Conclusion
High-intensity workouts stress your body—without the right nutrition, recovery slows and results stall. Proper macronutrient distribution and timing around your sessions ensure peak performance and better results.
