The Best Supplements for Your Activity: HIIT
HIIT, or high-intensity interval training, is an efficient way to get a fantastic workout in a short amount of time. HIIT is potentially the most time-efficient way to exercise, as you can reap the benefits of twice as much steady-state, moderate-intensity exercise. Meaning in a 30-minute HIIT workout, your body receives the same benefits as if you ran for a whole hour!
Many people turn to sports supplements to support their bodies and improve the quality of their workouts. However, it’s essential to take the right supplements. The supplements you make use of should support your activity and goals. Here are Supplement Superstore’s recommendations for the HIIT enthusiast.
Pre-Workout Supplement for HIIT
Pre-workout is a great supplement and can be helpful for any exercise program if you need a boost to get out the door, or the focus to push out one more rep. HIIT and other tough cardio workouts can be tricky mentally to get your workout in, especially when you’re feeling tired or sore. Pre-workout is clutch on days like those, especially for HIIT workouts.
Look for a pre-workout that contains caffeine, as research shows that even a small amount 60 minutes before HIIT can:
- Decrease perception of exertion
- Decrease muscle damage and inflammation
- Increase total work output
- Increase strength and endurance
Creatine for HIIT
Creatine, second only to whey protein, is the most used, most researched sports supplement on the market. Despite some concerns for its safety, studies prove time and time again that creatine is safe and effective.
Creatine is especially popular with weight lifters, but studies on creatine use for HIIT show:
- Decreased protein breakdown
- Decreased inflammation
- Increased work capacity
- Increased recovery between intervals
- Increased training volume
Some pre-workout supplements include creatine, but you might find it easier to follow the dosing protocol with a pure creatine supplement. It's recommended to use a loading phase of 20 grams per day, followed by a maintenance phase of 0.1 gram per kilogram body weight per day.
Protein for HIIT
People who workout in any regular capacity require more protein than sedentary people, and HIIT is no exception. Protein supplements might be even more critical for HIIT workouts, as they can be so intense that they increase muscle breakdown in the same way long runs do. Support your muscles with about 1.2-2.0 grams of protein per kilogram of body weight per day.
Whey protein supplements are, by far, the most widely used and trusted sports supplement, because of the body’s ability to quickly and efficiently digest it following a workout. There are alternative sources of protein if whey tends to bother your digestive tract or if you adhere to a vegan diet.
Nitrates and Beta-alanine for HIIT
Nitrates and beta-alanine are excellent supplements to include in a supplement regimen for HIIT workouts in addition to pre-workout and protein.
Nitrates naturally occur in dark, leafy greens and other vegetables and have numerous health benefits. Research shows that a concentrated dose of nitrates or nitric oxide can be especially beneficial to both intense and endurance-focused workouts. Studies show that a dose of nitrates about two to two and a half hours before exercise:
- Increases blood flow
- Decreases oxygen cost during exercise
- Increases intensity
In addition, beta-alanine is another supplement HIIT enthusiasts may want to consider. Beta-alanine is a naturally occurring amino acid that has proven to:
- Decrease the utilization of glycogen
- Decrease oxidative stress
- Decrease feelings of fatigue
- Increase intensity and performance
GAT Nitraflex is a pre-workout that combines several of our recommended supplements for HIIT into one convenient supplement. It includes caffeine, nitrates, and beta-alanine and does not include creatine. Nitraflex is a great option to include in your supplement routine, so you can follow the loading dose protocol for creatine while getting the benefits of all the other supplements in one.
HIIT is a great way to achieve your health and fitness goals. It’s efficient, but it’s also not an easy option. Support your body and your HIIT workout with the recommended supplements from Supplement Superstore.