As someone who frequently finds it hard to make time for exercise, high intensity interval training or HIIT training helps check all the boxes I'm looking for in a workout in a short amount of time!
After a heart-pumping, calorie-torching HIIT workout, refuel with whole foods meals high in protein and balanced with healthy fats and carbs.
What is HIIT Training?
HIIT training is a style of workout that incorporates short bursts of high intensity activity with short periods of rest. Research has shown that HIIT can help with weight loss, increase aerobic and anaerobic fitness, and even strengthen muscles! Plus, HIIT workouts are fast-paced and incredibly fun.
If you haven't tried a HIIT workout before, I highly recommend adding this challenging but quick style of exercise into your regular routine. Whether you're a HIIT pro or considering adding it to your routine for the first time, it's important to pair your HIIT workouts with the right nutrition to see the results you're after. Fueling your body properly post workout can help replenish energy stores, aid in muscle repair and growth, and ultimately fuel your fitness goals.
When to Eat Post-HIIT Workout
The first step in proper refueling is making sure you're eating within the correct timeframe after your workout is finished.
Refueling with a balanced snack or meal within 90 minutes of your workout will give your muscles what they need to restore lost glycogen and begin the repair and recovery process as soon as possible.
What you eat after your HIIT workout matters too! As a rule, I recommend a plate balanced in healthy fats like avocado or olive oil, carbohydrates whether whole grains, fruits, or veggies, and lean protein like chicken, eggs, or beans.
Building snacks and meals that are balanced isn't always easy, and for those of us living busy lifestyles, refueling properly at times feels impossible to manage. In this case, I have a few recommendations to help make giving your body the nutrients it needs easy and possible.
Below, I've collected my favorite post-HIIT refueling recipes that are quick, practical, and convenient.
Grab-and-Go Post-HIIT Recovery Snacks
If you're anything like me, you don't have a ton of time to prepare a snack or meal in between your workout and the next activity. These easy prep-ahead recipes are quick to throw together on the weekend or a weeknight and will keep you fueled all week long!
1. Clean & Delicious Frittata Bites
Looking for a delicious savory snack to refuel after this HIIT Treadmill Beginners Workout? These frittata bites are just like the delicious sous-vide bites at your favorite coffee shop but are a much healthier and cheaper option. Plus, if you make a whole batch, you'll have breakfast covered for days!Ingredients:
- 9 Eggs
- ½ Cup Crumbled Feta (or other favorite cheese)
- ½ Cup Plain Whole Milk Greek Yogurt
- 2 Tbsp Extra Virgin Olive Oil
- 1 Yellow Onion, finely chopped
- 1 Red Bell Pepper, seeded & finely chopped
- 1 Sweet Potato, cut into ½ inch cubes
- 2 Cups loosely packed Kale, chopped
- Salt & Pepper to taste
Instructions:
- Preheat the oven to 350 degrees. Line a 12-cup muffin tin with foil muffin cups or grease pan well.
- In a large bowl, mix together eggs, cheese, yogurt, and pepper.
- Heat oil in a large skillet over medium heat, add sweet potato, onion, red bell pepper, and salt. Stir occasionally until lightly browned, about 10 minutes.
- Remove veggies from the pan, add kale to the pan. Wilt in pan for about 3 minutes.
- Combine veggies and kale into the egg mixture.
- Spoon mixture into muffin cups, bake until eggs are set, and tops are golden – 35-40 minutes.
- Store in an airtight container in the fridge for up to 5 days or in the freezer for up to 1 month.
2. Peanut Butter Chocolate Chip Energy Bites
If you love granola bars, you'll love these energy bites. With a healthy snack like these on hand, you'll have a delicious healthy option at hand's reach – making fueling post-workout a breeze. These bites take about 10 minutes to make and last for up to a month in an airtight container in the fridge. If you're ready to give HIIT a go, prepare these tasty energy bites in advance, and give this HIIT Aerobic Step Workout Routine a try!
Ingredients:
- 1 Cup Peanut Butter
- ¾ Cup Rolled Oats
- ¼ Cup Ground Flaxseed
- 1 Tbsp Hemp Seeds
- 1 Tbsp Chia Seeds
- ½ Cup Shredded Coconut
- ½ Cup Semi-Sweet Chocolate Chips
- 2 Tbsp Honey
Instructions:
- Combine all ingredients and stir well.
- Refrigerate for 30 minutes.
- Roll into 1-inch balls.
- Enjoy immediately, or store in an airtight container in the fridge for up to 1 month
Easy Post-HIIT Recovery Smoothies & Shakes
Making sure you're getting enough protein in the recovery process is a challenge for many who are tight on time or money. Protein powder is a quick and convenient way to aid in muscle recovery and keep you feeling full and satisfied post-workout. These classic and shake recipes that incorporate protein powder are favorites that I use on a weekly basis!
3. Chocolate Peanut Butter Protein Shake
Looking for a delicious way to refuel after your next Manual Treadmill HIIT Workout? Look no further than this tried-and-true combo of chocolate, peanut butter, and banana, all blended into a tasty protein shake!
Ingredients:
- ½ Cup Ice
- 1 Cup Milk, plus a splash to reach desired consistency
- 1 frozen Banana
- ¼ Cup Peanut Butter
- 1 Tbsp Honey
- 1 Tsp Unsweetened Cocoa
- 1 Scoop Chocolate Protein Powder of choice
Instructions:
- Blend ingredients until well incorporated.
- Test for desired consistency; add more ice or milk if needed.
Healthy, Whole Foods Post-HIIT Recovery Meals
If you're looking for a healthy, whole foods meal to eat post-workout, try these easy rotisserie chicken recipes that come together in a matter of minutes and blend a variety of whole foods ingredients to provide you with a balanced and satisfying meal.
4. Rotisserie Chicken Salad Sandwich
Ingredients:
- 3 Cups Rotisserie Chicken
- ½ Cup Plain Greek Yogurt
- ¼ Cup Avocado Mayo
- ¼ Small White Onion, finely chopped
- ½ Red Bell Pepper, finely chopped
- 3 Stalks Celery, finely chopped
- ¼ Cup Green Onions, sliced
- 1 Tbsp Lemon Juice
- 1 tsp Garlic Powder
- ½ tsp Ground Mustard
- 1 Tbsp Fresh Dill, rough chop
- Sea Salt, to taste
- Cracked Pepper, to taste
Instructions:
- Combine ingredients in a medium bowl, mix well, and enjoy!
- Save in an airtight container in the fridge for up to 3 days.
6. Easy Greek Rotisserie Chicken Bowl
These easy Greek-inspired rotisserie chicken bowls are light, fresh, and quick to throw together in a matter of minutes - making them perfect for easy lunches or dinners. Each bowl is packed with tons of healthy nutrients like fresh veggies, romaine lettuce, brown rice, chicken, and homemade tzatziki. Get creative and add your favorite toppings to finish off this delicious bowl!
This is the perfect bowl to throw together after finishing a challenging HIIT session like this 20-minute HIIT Cycling Bike Pyramid Intervals Workout.
Ingredients:
- Quick Pickled Red Onion
- Red Onion, sliced thin
- ½ Cup Warm Water
- ½ Cup White Wine Vinegar
- Salt to taste
Tzatziki
- 7 oz Plain Greek Yogurt
- 2 Tbsp Olive Oil
- 1 Cup Cucumber, finely diced
- 1 Tbsp Fresh Dill, rough chop
- 3 Cloves Garlic, minced
- 2 Tbsp Lemon Juice
- Sea Salt, to taste
- Cracked Pepper, to taste
Chicken
- 2 Cups Shredded
- Rotisserie Chicken
- 1 tsp Cumin
- 1 tsp Smoked Paprika
- 1 tsp Garlic Powder
- Dash Cayenne (optional)
- Sea Salt, to taste
- Cracked Pepper, to taste
Bowls
- Cooked Brown Rice
- Kalamata Olives
- Cherry Tomatoes, halved
- Bell Peppers, thinly sliced
- Romaine Lettuce, thinly sliced
Instructions:
- Prepare quick pickled red onions by combining ingredients and setting them aside to sit while putting everything else together.
- Prepare tzatziki by combining ingredients.
- Prepare chicken by shredding chicken, sprinkling with seasonings, and mixing well.
- Create your bowl by adding brown rice, chicken, tzatziki, romaine lettuce, cherry tomatoes, kalamata olives, and any other desired toppings, and enjoy!
I hope you enjoy these recipes, and they help fuel your fitness goals! Use these recipes as inspiration to build your own healthy whole-food bowls and plates, smoothies and shakes, and grab-and-go snacks to power your workouts. Be sure to let us know your favorite post-HIIT meals in the comments!
