Part 4 of our series: Project Bikini Body - Toning down for the perfect bikini body with HIIT
Exercise and nutrition go hand in hand so intense training always needs to be backed up by great nutrition. HIIT burns a lot of calories and consumes a lot of water so a well balanced diet is necessary for energy and health. So what is the ideal diet for someone who trains HIIT? Let’s explore that!
STEP 1: Clean and Refuel Your Environment
The first thing you need to do is to clean out your environment and head to the shops and stock up on healthy foods. Choose wholefoods – which are foods in their natural form and that have not been processed. When shopping, if you don’t recognize words in the ingredients list then don’t buy it. Avoid preservatives, chemicals, toxins etc.
STEP 2: Supplement Essentials
It’s true that we don’t get enough of the nutrients our bodies need purely through our diets. So it’s very important to take supplements to supply the body with what it really needs. The following supplements are recommended but optional. You should be taking a multivitamin, when protein powder after training, a supergreen and fish oil. These supplements are essential to your health.
STEP 3: Cheat Meals – Know Your Limits
Most of the time you will be eating healthy but a cheat meal is something everyone needs to keep them on track and satisfy their cravings. So limit yourself to one cheat meal a week of about 150grams/3.5oz. You could have a chocolate bar, a slice of cake or a bowl of pasta. It is up to you.
STEP 4: There is No Such Thing as Too Much Water
Water is the body’s most important element and therefore it must always be replenished. We recommend 2-3L a day for someone who trains HIIT. Make sure you keep a large bottle of water next to your bed, on your office desk and in your gym bag.
STEP 5: Lean Your Portions
This is the most important step as portions control and choice is critical. Each meal needs to have a portion of carbs, protein, fats and greens. These are your essential nutrients. Protein is especially important as it is the building block for all muscles and helps in the repair process as well.
Try this 7-day meal plan along with your HIIT training:
|Day 1||Day 2||Day 3||Day 4||Day 5||Day 6||Day 7|
|Breakfast||2 scramble eggs, 1 brown bread slice||Green vegetable omelet, 40g/1.4oz oats||150g low fat plain yoghurt, 20g/0.7oz berries, 40g/1.4oz oats||2 boiled egg whites, 30g/1oz oats, 20g/0.7oz berries||3 egg omelet, 1 brown bread slice||3 egg omelet, 1 brown bread slice||2 scramble eggs, 40g/1.4oz oats|
|Morning Tea||20g/0.7oz cottage cheese, 4 rice cakes, 1 apple||30g/1oz berries, 150g/5.3oz low fat plain yoghurt||Can tuna, 1 carrot, 2 tbsp hummus||1 banana, 2 tbsp peanut butter, 2 rice cakes||4 bean mix salad with olive oil and vinegar||2 boiled eggs, 1 brown slice, small salad||20g/0.7oz cottage cheese, 2 rice cakes|
|Lunch||100g/3.5oz chicken & salad wrap||100g/3.5oz chicken, 100g/3.5oz brown rice, green vegetables||½ avocado, 60g/2.1oz chicken, salad wrap||100g/3.5oz tuna & salad wrap||100g/3.5oz quinoa, 100g/3.5oz chicken, veggie salad||100g/3.5oz tuna/prawns, 100g/3.5oz brown rice, green vegetables||Lentil & chicken soup|
|Afternoon Tea||½ avocado on 4 wholegrain crackers, 15 almonds||2 tbsp peanut butter, 1 apple||2 boiled eggs, 15 almonds||15 almonds, 150g low fat plain yoghurt, 20g/0.7oz berries||CHEAT MEAL 150g||Veggie sticks, 20g/0.7oz hummus||15 walnuts, 20g/0.7oz cottage cheese, 2 rice cakes|
|Dinner||150g/5.3oz chicken salad with pumpkin||150g/5.3oz chicken, vegetable, 100g/3.5oz brown rice stir fry||2 slices vegetable quiche, salad||Zucchini based pizza, topped 100g/3.5oz chicken, vegetables||100g/3.5oz lean beef, vegetable, 100g/3.5oz brown rice pasta||Grilled fish and vegetables||150g/3.5oz grilled chicken breast, 1 cup sweet potato, salad|
Author: Claire Trojkovic
Author Bio: Claire is a personal trainer from Australia and one of the top Nutrition Souq editors. She’s a fitness and travel expert with a degree in Literature and a Certificate 4 in Fitness and Nutrition. Her particular interests are yoga, bodybuilding, diets, weight loss, herbal remedies and travel. She also manages and writes on her own blog and has written guest articles for various online fitness publications.