Need Help - Best food to eat before a HIIT workout for energy

Italiana_xx79
Italiana_xx79 Posts: 594 Member
edited November 18 in Fitness and Exercise
I need help! I need to find something to eat before my HIIT class that will help me with energy without sacrificing my diet.

I completed my 7th class of GRIT last night. We just started to adjust our daily food so that we would be taking in less carbs in order to start burning extra fat (it's a 21 day body reset program). I performed so horribly last night. I know that I am a little under the weather but I think the lack of carbs really contributed to my lack of energy. Even with the C4, I was unable to keep up.

Does anyone else train with HIIT and have a suggestion for a carb friendly food for energy right before class? On this 21 day fix, we can not have any fruit, dairy, grains, starchy vegetables or soy. Thank goodness it's only for 21 days, right? I am doing it a little longer but only because I am really determined to get into better shape and stick with the clean eating through the end of this program which is only 4 more weeks long. I need something, even if it is only on the days that I have class, that will help me with my endurance. I use to have a banana before class but with fruit not allowed at the moment, I am not sure what else I can do.

Please no bashing me. Sometimes I feel like I need a disclaimer when posting.

Replies

  • liftorgohome
    liftorgohome Posts: 25,455 Member
    Try some light pasta or a 1/2 tuna sandwich.
  • erikfarrar
    erikfarrar Posts: 35 Member
    edited May 2017
    If you're really doing high intensity work...you need quick carbohydrates. Your metabolism simply can't supply the sugars needed to your muscles fast enough from stored energy otherwise.

    Complex carbs (veggies, grains) as part of a small meal 1-2 hours before your workout and some simple carbs (fruit, Gatorade, etc.) just prior and during will give you the fuel you need. You shouldn't be afraid of these carbs -- if you get your metabolism going for a good workout, it will keep burning after in recovery. A good workout + carbs is better than no workout - carbs, IMO.

    I would definitely consider consulting a legit nutritionist though. They'll be able to give you more about quantities, type, and timing of all your nutrients to hit your goals.

    Also, I would be wary about trusting a "reset" in such a short amount of time -- especially if you're not making your diet changes somewhat permanent. Find some incremental change you can keep up with long term, rather than hoping you'll somehow shock your body into shape.

    Edit: If you're really set on losing the carbs: try some quick-digesting whey protein powder supplement and some nut butter 30-60 minutes beforehand. Stay very hydrated.
  • Italiana_xx79
    Italiana_xx79 Posts: 594 Member
    @erikfarra - thank you for your input. I may go back to just having a banana an hour before class (and not tell my trainer, lol). The 21 day diet is almost how I was already eating, however, on my lifting days, I would eat more carbs in the form of bananas, rice, sweet potatoes and greek yogurt. Those are the only items that I have cut out for now. I am not sure what will come out of this 21 day diet but I am just following my trainer's program at the moment (well it's really Les MILLS program). I noticed a big difference in my endurance yesterday which is why I am concerned about my carbs being too low and I have another class tomorrow night and I don't want a repeat of last night to happen.
  • Italiana_xx79
    Italiana_xx79 Posts: 594 Member
    @tjkita - I may do a banana instead of the pasta but definitely not the fish! I am not a fan of seafood at all, lol! :)
  • dudemeister2014
    dudemeister2014 Posts: 16 Member
    You can't go wrong with a banana an hour before you workout. Personally there is no way i can do HIIT on an empty stomach....i would pass out.
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    aggelikik wrote: »
    I did not understand half of this, because, honestly, it makes no sense. I know this is not what you want to hear, especially if you have paid for this, so anyway, back to answering the actual question:
    Assuming what you are doing is actually HIIT (which 99% of the time is not), I seriously doubt anyone can do HIIT with a full stomach, so the answer is "nothing". It is supposed to be a very short workout, with intervals pushing you beyond your limits. You cannot do this after eating anything.
    What confises me is doing HIIT to get in shape, because to manage HIIT, you are already in terrific shape. If (which again I doubt, but who knows ?) you are actually doing HIIT, feeling sick and and about to faint etc is normal, this is what HIIT feels like, which why it is supposed to be very short in duration.

    This.
  • Italiana_xx79
    Italiana_xx79 Posts: 594 Member
    These are my first HIIT classes so I wasn't sure what to expect. I definitely was not in the right shape to start it but I am not going to let that stop me. I am going to keep going until I get it. Most likely, I will be completing a round 2.
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    Anyway, if I'm going to eat anything at all before doing HIIT, it'll be peanut M&Ms. Like @aggelikik said, doing HIIT with heavy food in your stomach is terrible, nobody likes throwing up. The peanuts have a little bit of protein in them so it's a little bit of satiating, and the sugar becomes available very quickly, so you can put it into your workout.

    HIIT = anaerobic training, which burns primarily glucose. High intensity = carbs.
  • Italiana_xx79
    Italiana_xx79 Posts: 594 Member
    Yeah, I think I may just have at least half of a banana with my protein shake an hour to an hour and a half before class. Yesterday I almost threw up. All I had in my stomach was the C4 and water. I wouldn't dare eat anything RIGHT before class. :)
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    A banana will take a little longer to become available as energy, so it's good that you're going to take it somewhere in the ballpark of an hour or more before the class.

    Keep in mind that we're all really different, and it's going to take some experimenting to find what's right for you.
  • TimothyFish
    TimothyFish Posts: 4,925 Member
    Some people find it helpful to eat carbs about two hours before activity. I haven't found that it makes much difference what kind. Even a cookie or a soda can do the trick.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Would you tolerate something like half a plain bagel with honey (and maybe sliced banana) about an hour before your HIIT session? On race days, I typically "top off the tank" with simple carbs: half a plain bagel w/honey & banana, or a sports waffle(Honey Stinger waffles are my favorite!) an electrolyte/carb sports drink(EFS, Gatorade, etc) , or even a gel, (such as Gu). As others have said, you want the sugar to be processed quickly to provide energy, so simple carbs fit the bill. Its just a matter of finding what foods your stomach tolerates and what timing is best. Good luck.
  • Italiana_xx79
    Italiana_xx79 Posts: 594 Member
    Thank you for the tips!
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I don't usually eat before cardio, unless it will be a longer run. I might eat banana with a little peanut butter or a homemade healthy blueberry muffin. You might be someone who just doesn't tolerate low carb, idk. For energy, a little coffee.
  • nichell88
    nichell88 Posts: 364 Member
    If I eat <1 hour before, I usually do 1-3 apple cinnamon rice cakes with peanut butter. It may just be a mental thing, but I feel like I get a good amount of energy. I also drink bcaas during workouts, which provides energy
  • yoherbs421
    yoherbs421 Posts: 160 Member
    nichell88 wrote: »
    If I eat <1 hour before, I usually do 1-3 apple cinnamon rice cakes with peanut butter. It may just be a mental thing, but I feel like I get a good amount of energy. I also drink bcaas during workouts, which provides energy

    Yea I was gonna mention BCAA's as well but OP might not be into supplementing. Espresso before class might help. I like stim fatburners they have a good amount of caffeine.
  • Italiana_xx79
    Italiana_xx79 Posts: 594 Member
    I do actually use BCAA,'s but I thought that if I was getting enough protein, the BCAA really isn't that effective unless I was in a fasting state.

    After my class last night, I realized that I wasn't the only one struggling with my energy. Even our trainer was struggling. This 21 day program is not his nor the gym's program but one of Les Mills that goes along with the classes. I was interested in carb cycling before this and I think I am going to get my carbs in on my HIIT days. Tomorrow I lift heavy so I'll up the carbs too but not as much as the two HIIT days.. so my week will be 2 high carb days, 1 medium carb day and 5 low days.. not in a row of course.
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