What Should You Put Into Your Body After an Interval Workout?

Interval training involves doing exercises in sets that consist of a period of high-intensity effort followed by a period of rest or recovery. Effort can be monitored by heart rate, feel or pace. Proper nutrition supports the demands placed on the body during high-intensity exercise. Well-balanced meals with the right ratio of carbohydrates, protein and fats are essential in order to properly recover from interval training.

  1. Hydrate

    • High-intensity intervals lead to an increase in heat loss and, as a result, fluid loss. Take in enough fluids to replace what you lose sweating and be extra cautious in hot temperatures. Sports drinks are a good choice for replacing lost fluids, because they usually contain sodium, carbohydrates and electrolytes, which get lost in sweat. Drinking too much liquid all at once while running or immediately after your workout, however, can cause an upset stomach. A good tip for determining whether you are properly hydrated is to check the color of your urine. It should be pale yellow or the color of lemonade.

    Carbohydrates

    • Exercise, especially the intense activity that occurs during interval training, uses up your body's glycogen stores. Consuming carbohydrates within 30 minutes after an interval session will help your body rebuild them. In addition to consuming carbohydrates immediately after you finish a workout, you should also take in additional carbohydrates at the next meal to make sure your muscles are getting the energy they will need the next time you exercise.

    Protein

    • The intensity of interval training leads to micro tears in the muscle fibers. These tears need to be repaired, so that muscle growth can occur. Including protein in your post-interval meals will help your muscles recover and rebuild more quickly. Eat between 10 to 20 grams of protein within the first hour after exercising. Proteins in the form of powders, such as whey or rice, which are easy to digest and assimilate, are good as part of your first meal after your interval session. Eating an adequate amount of protein throughout the day will help prevent any additional muscle breakdown.

    Balanced Meals

    • Hard interval workouts increase your need for all nutrients, so prepare well-balanced meals that include carbohydrates, fat and protein after you finish exercising. Aim for a carbohydrate-protein ratio of four-to-one and have just a little bit of fat. A few examples of nourishing meals after interval training include whole-grain toast with peanut butter or an egg; yogurt with fruit and granola; or a smoothie made with protein powder, frozen berries and a slice of avocado.