What to Eat Before a HIIT Workout

It can be helpful for athletes to know what to eat before a HIIT workout to optimally fuel their training sessions.

Let’s take a look at what a HIIT workout out is. Then we will explore ideas for meals and snacks that athletes can eat before a HIIT workout to help them train at their best.

What is a HIIT Workout?

HIIT stands for high-intensity interval training. These workouts are characterized by periods of high-intensity exercise interspersed with low-intensity exercise or rest (1, 2).

HIIT workouts are a popular method of training, both by competitive athletes as well as individuals desiring to improve their overall level of fitness.

Research looking at HIIT workouts support their use for improving measures of cardiorespiratory fitness (2). In addition, HIIT workouts allow athletes to get in a high-intensity workout in a relatively short period of time, thus saving athletes valuable time in their day (3).

What to Eat Before a HIIT Workout: Goal of the Session

When determining what to eat before a HIIT workout, it is important to consider what the goal or desired outcome of the training session is. If athletes desire to get in a high-quality workout, it is important they fuel their training with adequate carbohydrates.

In some situations, athletes may desire to train in a fasted state or with low carbohydrate availability.  Often this is done with the intent of provoking a desired training adaptation (4). Therefore, knowing the athlete’s desired outcome from the training session is important.

In this blog, we will be exploring what to eat before a HIIT workout to provide energy for a high-quality training session.

What to Eat Before a HIIT Workout: Meal vs. Snack

In general, the amount and type of foods that athletes should eat before a HIIT workout will depend on the length of time prior to the start of the activity.

If there are several hours until the workout, a meal may be the best option. However, if athletes will be starting the workout within the next hour, an easy to digest, high-carb snack is more appropriate.

In general, as athletes have less time prior to the start of the workout, the size of the pre-workout meal should decrease and the focus should be on consuming carbohydrates for energy. 

Key Nutrients to Include in a Meal Before a HIIT Workout

Similar to gas for a car, carbohydrates provide athletes with the energy needed to train at their best. Thus, athletes desiring to complete a high-quality HIIT workout will want to ensure carbohydrate-rich foods are at the foundation of their pre-workout meal.

Athletes can add carbohydrates to their meals from a variety of food groups, including:

• Grains: Bread, bagels, wraps, pasta, rice, quinoa, oatmeal, breakfast cereal
• Fruit: Fresh, frozen, dried, canned in natural juices, applesauce, 100% fruit juice
• Starchy vegetables: Potatoes, sweet potatoes, winter squash, corn, peas, beans, legumes
• Dairy: Milk, yogurt

In addition to carbohydrates, the pre-workout meal should include a moderate amount of lean protein.

Ideas for protein-rich foods that can be added to the pre-workout meal include:

• Eggs, hard-boiled eggs
• Greek yogurt, high-protein milk
• Cottage cheese, low-fat cheese
• Chicken, turkey, seafood, lean cuts of red meat
• Deli meat: Turkey, chicken, ham, roast beef
• Single-serving pouches of tuna or salmon
• Nuts, nut butters
• Soy milk, soy yogurt, tofu

What to Eat Before a HIIT Workout: Meal Ideas

Putting this all together, below are a variety of meal ideas that athletes can enjoy several hours prior to a HIIT workout.

• Fruit smoothie, bagel with nut butter and honey
• Pancakes with fresh strawberries and scrambled eggs
• Protein overnight oats, fresh sliced fruit
• Cottage cheese with pineapple, breakfast bars
• Turkey wrap, baked chips, grapes
• Grilled chicken sandwich, pretzels, apple slices
• Pasta with marinara (tomato sauce), grilled chicken, and vegetables, breadsticks
• Grilled salmon filet, steamed rice, fresh sliced melon, dinner roll

Athletes following a vegetarian or vegan diet can add protein to their pre-workout meal with a variety of plant-based protein sources. Check out my blog on vegan pre-workout meals for a variety of plant-based ideas.

Pre-Workout Mini-Meal Ideas

When athletes have less time (~2 hours) prior to the start of their HIIT workout, a “mini-meal” can be eaten. 

Athletes can create a mini-meal by pairing a food that provides a good source of carbohydrates with a food providing lean protein.

Mini-meal ideas that athletes can eat before a HIIT workout include:

• Greek yogurt parfait with berries and granola
• Peanut butter and jelly sandwich
• Fig bars with string cheese
• Jerky and breakfast bars
• Granola bars with nut butter and a banana
• Trail mix made with dried fruit, pretzels, dry breakfast cereal, and nuts

High-Carb Pre-Workout Snacks

In the hour before a HIIT workout, athletes should focus on consuming high-carb snacks that are low in fiber and easy to digest. The carbohydrates will provide athletes with a quick source of energy as they head into the workout. 

Snacks athletes can enjoy in the 30-60 minutes leading up to a HIIT workout include:

• Banana or small piece of fresh fruit
• Applesauce squeeze pouch, dried fruit
• Fig bars, low-fat granola bars, mini bagel
• Animal or graham crackers
• Pretzels, pita chips, snack crackers, dry cereal
• Sports drink, chews, gels

What to Eat Before a HIIT Workout: Individual Preferences

Each athlete is unique in regard to the foods that they feel best consuming prior to an intense workout. I have found that some athletes prefer only liquids close to a workout, while others like solid food.

Athletes can meet their energy needs in a variety of ways. Thus, determining the foods/beverages that work best for the athlete is important.

Foods to Limit Before a HIIT Workout

Although athletes vary in the types of foods they best tolerate prior to an intense workout, there are some foods that are more likely to cause GI distress during activity.

It is commonly recommended that athletes limit foods that are high in fat, fiber, and/or protein too close to the start of an activity (4).

This includes foods such as:

• High-fat or greasy foods such as pork sausage, bacon, fatty meats
• Fried foods such as French fries, onion rings, or fried chicken
• Heavy cream or cheese sauces, such as alfredo sauce or queso
• High-fiber breads or cereals
• Beans and high-fiber vegetables (broccoli, cabbage)

Since athletes vary on the types of foods they prefer prior to activity, taking time to figure out what works best for each athlete is important.

Hydration Prior to a HIIT Workout

In addition to food, it is important for athletes to consider their hydration needs prior to a HIIT workout.

Dehydration can negatively impact performance and increase an athlete’s risk of heat illness (5). Therefore, athletes should start their HIIT workout in an optimally hydrated state and have a plan for rehydrating during the session.

Athletes vary greatly in regard to the amount of fluid as well as electrolytes they lose through sweat. Some athletes are heavy sweaters, losing a large amount of fluid when they sweat. While others may be “salty sweaters,” losing higher amounts of sodium in sweat than other individuals.

Thus, when possible, athletes should work with a sports dietitian nutritionist on the development of an individualized hydration plan for activity.

General Hydration Tips Prior to a Workout

Recognizing these differences, there are some general hydration guidelines athletes can follow before a HIIT workout. 

Approximately 4 hours prior to an exercise session, it is recommended that athletes drink 5-7 mL of fluid per kg of body weight (5).

For a 165-pound athlete, this calculates to be ~13-18 fluid ounces.  Thus, in general, consuming approximately 2 cups of fluid with your breakfast before a workout can assist you with meeting this goal.

In the hour leading up to the workout, athletes should continue hydrating, aiming to drink another 4-8 oz of fluid during this time period. 

What to Eat Before a HIIT Workout

You are now set with a variety of ideas for what athletes should eat before a HIIT workout. Remember, if their goal is to complete a high-quality workout, it is important for athletes to go into the session fueled to train at their best.

For additional sports nutrition tips for athletes, check out my blog on pre-workout vs. post-workout nutrition needs.

Join the Nutrition By Mandy Email List & Get a Free Athlete’s Grocery List

Click HERE to join the Nutrition By Mandy e-mail list. When you join you will receive a free athlete’s grocery list to print and take with you to the store.

About the Author

Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine.  Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation. 

If you are looking to take your performance to the next level, make sure to check out my new Sports Nutrition Game Day Guide. This downloadable guide is written to help athletes develop an individualized plan to achieve peak performance on game day.