Sunday, January 20, 2019

The 7 Best Supplements for your HIIT Workout

Millions of people all over the world are turning to High-Intensity Interval Training (HIIT) to burn fat, build lean muscle, and improve their heart health. Thanks to the bump in post-exercise oxygen consumption you get as a result of a high-intensity workout, you’ll even burn calories after your workout is over.

To maximize the benefits of HIIT, however, you have to push yourself out of your comfort zone during each workout. Just as its name implies, HIIT is meant to be intense. So how can you speed muscle recovery and increase your energy level to stay on track with your workouts? A supplement may be just the boost you need. Here are seven of the best supplements to power your HIIT workout.


Our bodies need magnesium. It’s used in hundreds of chemical reactions that keep us running at peak performance. While it’s found naturally in foods like leafy greens, dark chocolate, and coffee, your body may not be absorbing enough through diet alone. A magnesium supplement will help with muscle recovery, glucose management, bone strength, and nervous system function. HIIT workouts demand a large amount of ATP, a molecule used for energy. Magnesium supports the production of ATP to prevent muscle soreness and fatigue.


Just like magnesium, we source much of our caffeine consumption from food and drinks. It is a popular supplement for HIIT workout enthusiasts because of its ability to create mental alertness, increase endurance, and even maximize muscle strength during workouts. HIIT consists of short rounds of explosive activity. In between these rounds, your body seeks energy stores to fuel the next round and manage muscle fatigue. While you should consult your physician before adding any supplement to your diet, caffeine can give you a short-term energy lift to help push you to the end of your workout. If you’re not a coffee lover, try a caffeine anhydrous supplement 30 minutes before you begin your intervals.


Citrulline is one of the many amino acids our body creates and synthesizes to create nitric oxide (NO). Nitric oxide has lots of great benefits for HIIT athletes, including increased blood flow to keep muscles performing at their best. As an added benefit, citrulline helps deflect the extra ammonia your body produces during intense workouts.


One of the other key amino acids our body needs for optimal performance is L-carnitine. It not only boosts the production of ATP, but it also aids the body in storing muscle glycogen. The result is delayed fatigue, faster recovery times, and improved muscle strength. HIIT, because of its intensity, can lead to higher production of free radicals. L-carnitine slows their production, cutting down on muscle soreness and tissue damage in the process.


We all know the benefits of eating plenty of leafy, green vegetables. They neutralize acidity during exercise by shutting down the buildup of excess hydrogen ions that lower pH levels and create muscle fatigue. While you can certainly add greens as part of your regular diet, a greens supplement will amplify the alkanizing benefit, helping you perform more sets with less fatigue and soreness.


Betaine is a by-product of glycine, an essential amino acid. It has several powerful effects during a HIIT workout, including lowered lactic acid, better protein synthesis, and protection against muscle fatigue and exhaustion. As a bonus, if you struggle with GI upset during or after a HIIT workout (a result of high lactic acid levels), betaine can aid with digestion and lessen the strain on your GI tract.


Creatine gets a lot of buzz in the sports world for its ability to increase strength and muscle growth. But does it have an impact on HIIT results? Absolutely. Creatine deflects pH during intense workouts, resulting in more energy during exercise and shorter recovery time between workouts. It’s vital to short-term energy supply has been shown to speed the growth of new muscle.

If you’re looking for an extra edge for your HIIT workouts, supplements may be a simple, effective way to bump up your energy levels and aid recovery time. If you’re unsure which supplements are right for you, consult your physician or a nutritionist to create the right supplement plan for your fitness goals.

Interested in getting into HIIT workouts, but not sure where to start? Sprinterval is an app for HIIT beginners, available on your Android or iOS device.

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