Interval Training & Nutrition
Interval training involves alternating intense bursts of activity with periods of more moderate exercise. For example, you could walk briskly for two minutes, jog for 30 seconds, and repeat that cycle 10 times. Any activity burns energy, requiring you to eat more throughout the day. Interval training burns more calories than sustained moderate exercise but fewer calories than endurance training. For optimal muscle health, eat a balanced diet that includes protein and carbohydrates while interval training.
Before Interval Training
Consume a small meal two to four hours before you begin training. This is soon enough to supply needed energy for muscles, yet still allows enough time for digestion. The University of San Francisco Medical Center recommends eating pre-workout meals rich in complex carbohydrates, with moderate protein and a small amount of fat. Complex carbohydrates, such as pasta, contain multiple units of energy that the body must break down to absorb. Simple carbohydrates, like candy and soda, contain only one or two energy units and are digested more rapidly.
During Interval Training
Unlike endurance training, which requires periodic energy replenishment, there is no need to eat during an interval training workout. However, you do need to drink water. Consume one-half to 1 cup of water for every 15 minutes of exercise. Drink more in a hot environment, or if you are larger than average. If you exercise for more than an hour, drink a sports beverage instead of water to replenish electrolytes lost with sweat.
After Interval Training
Interval training depletes glycogen stores, which your muscles use for fuel. Bring glycogen levels back up by eating a meal no more than two hours after your workout. Your meal should have protein and carbohydrates. The Mayo Clinic recommends yogurt with fruit, a peanut butter sandwich, low-fat cheese and crackers, or a mix of nuts and fruit. You may drink a meal-substitute shake if you prefer, as long as it has protein and carbohydrates.
Throughout the Day
For optimal performance during interval training, eat a balanced diet. This prevents blood-glucose fluctuations and consequent energy loss. Muscles need both protein and carbohydrates to heal and develop. A balanced diet includes proteins, whole-grain foods, and fruits or vegetables with every meal. Eat low-fat calcium sources like cottage cheese, and small amounts of healthy fats from avocados, nuts and olive oil. As a rule of thumb, moderate-to-intense interval training requires about 0.75 grams of protein per day for each pound of body weight.
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