You've just pushed through 30 minutes of all-out intervals. Heart rate elevated, muscles burning, glycogen depleted. Now your body needs the right nutrients to recover and adapt to the training stimulus.
HIIT creates a specific metabolic environment. You've burned through carbohydrate stores rapidly, created micro-damage in muscles, and your metabolism remains elevated post-workout. What you eat in the hours after determines how well you recover for your next session.
Why Post-HIIT Nutrition Matters
HIIT produces several physiological effects that nutrition helps address:
- Glycogen depletion: High-intensity work burns through muscle glycogen fast
- Elevated protein synthesis: Your muscles are primed to absorb amino acids
- EPOC (afterburn): Metabolism stays elevated for hours - your body continues burning calories
- Cortisol spike: High-intensity exercise raises stress hormones temporarily
Post-exercise protein ingestion (immediately to 2 hours post) stimulates robust increases in muscle protein synthesis. MPS rapidly rises to peak levels within 30 minutes of protein ingestion and is maintained for up to three hours. For regular HIIT exercisers, this window matters for maintaining workout quality and driving adaptations.
Post-HIIT Recovery Timeline
If convenient, start with Greek yoghurt, cottage cheese, or a clean protein shake. Not essential but can help if your next meal is hours away.
Get a proper meal with 20-40g protein and carbohydrates. This is when your muscles are most receptive.
Maintain balanced eating with adequate protein (1.6-2g per kg daily for regular HIIT training).
Immediate Post-Workout Options
If you can't eat a proper meal within an hour, these quick options bridge the gap:
Greek Yoghurt or Clean Protein Shake
20-30g whey or plant protein. Quick absorption, convenient when appetite is suppressed after intense exercise.
Chocolate Milk
Research found it matches or outperforms commercial recovery drinks. One study showed 51% longer time-to-exhaustion in the next session vs carb-only drinks.
Greek Yoghurt
High protein, some carbs, easy to eat. Add fruit or honey for extra carbohydrates.
Banana + Handful of Nuts
Quick carbs from banana, protein from nuts. Simple, whole food option.
Post-HIIT Meals
Your main post-workout meal should include protein for muscle repair and carbohydrates to restore glycogen. Aim for acute protein doses of 20-40g containing adequate leucine (700-3000mg) to maximally stimulate muscle protein synthesis. For daily intake, they recommend 1.4-2.0g protein per kg bodyweight spread across 3-4 meals.
Chicken & Rice Bowl
The classic. 30-40g protein, plenty of carbs, add vegetables for micronutrients and fibre.
Salmon with Sweet Potato
Protein plus omega-3s for inflammation management, complex carbs from sweet potato.
Eggs on Toast
Perfect post-morning HIIT breakfast. 2-3 eggs gives you 12-18g protein, toast provides carbs.
Stir Fry with Noodles
Lean protein, vegetables, and noodle carbs. Quick to prepare or order.
Goal-Specific Nutrition
Your post-HIIT nutrition should align with your training goals:
Fat Loss Goal
Don't skip post-workout nutrition - you still need protein to preserve muscle. Keep portion sizes moderate, prioritise protein (30-40g), include vegetables, and moderate carbs. The afterburn effect means you're still burning calories, but excessive restriction slows recovery.
Performance / Fitness Goal
Prioritise both protein AND carbohydrates. You need to restore glycogen for your next session. Aim for 20-40g protein plus 0.5-1g carbs per kg bodyweight. If you're doing HIIT 4-5 times per week, inadequate carbs will catch up with you.
Muscle Building Goal
Post-HIIT is a good opportunity for protein synthesis. Aim for the higher end of protein recommendations (40g) and include carbs to create an anabolic environment. Don't fear eating well after training - muscle requires fuel.
Hydration
HIIT produces significant sweat. Post-workout hydration helps with:
- Replacing fluid lost through sweat
- Supporting nutrient transport to muscles
- Maintaining performance for future sessions
Aim for 1.25-1.5 litres of fluid for every kg of body weight lost during exercise. For most HIIT sessions, this means 500ml-1L after training. Include some electrolytes if you're a heavy sweater or training in heat.
What About the Afterburn?
HIIT produces EPOC (excess post-exercise oxygen consumption) - your metabolism stays elevated for hours after training. Some people think this means you shouldn't eat to "maximise fat burning."
The reality: eating after HIIT doesn't cancel out the afterburn. Your body continues to burn calories regardless. Adequate nutrition actually supports better adaptations to training, which improves your long-term metabolism. Skipping food just makes your next workout worse.
Timing and Practicality
The "anabolic window" isn't as narrow as once thought. The anabolic effect of exercise is long-lasting (at least 24 hours), though it likely diminishes with increasing time post-exercise. Practically, getting protein within 2 hours optimises MPS, but a meal slightly later is far better than skipping nutrition entirely. Work with your schedule:
- Morning HIIT: Have breakfast ready to eat when you get home
- Lunchtime HIIT: Eat lunch afterward - it's perfectly timed
- Evening HIIT: Have dinner ready, or prep a meal in advance
- Gym commute: Keep Greek yoghurt, cottage cheese, or a clean protein shake in your bag for longer gaps
Your Post-HIIT Nutrition Summary
Recommendation: 20-40g protein within 2 hours to maximise muscle protein synthesis. Daily target: 1.4-2.0g protein per kg bodyweight spread across 3-4 meals. Quick options: organic chocolate milk (the carb-to-protein ratio is what matters - avoid processed versions), protein shake, or Greek yoghurt. Anabolic window: The effect lasts 24+ hours, but earlier is better. Hydration: 500ml-1L fluid after training.
Planning your next HIIT session? Read our guide on what to eat before HIIT for pre-workout fuelling.
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