For HIIT, Strength Training, and Endurance Cardio: Your Complete Guide to Pre- and Post-Workout Nutrition

I often get asked about pre- and post-workout nutrition and nutrient timing. It's a hot topic! First, let’s highlight the importance of overall nutrition. Consuming enough calories, protein, fiber, and nutrient-rich foods is crucial. Remember, any workout is better than no workout! Many women are not getting enough physical activity to even start thinking about nutrient timing. So, if you’re currently lounging on the couch, this is your sign to grab a glass of water and get moving today!

For my clients aiming for fitness goals, we discuss these topics in detail. Pre- and post-workout nutrition varies based on energy exerted, muscle breakdown, and glycogen usage. Women’s physiology is also influenced by hormonal rhythms, metabolic demands, and recovery dynamics. Based on current evidence, here’s a structured look at pre- and post-nutritional strategies tailored to three common forms of exercise: high-intensity interval training (HIIT), moderate-intensity strength training, and long-duration, low-intensity cardio.

TL;DR: Scroll down for the summary chart but save the details for later!

Different workouts require different nutrient protocols.

1. Nutrition for High-Intensity Short Workouts

Before Exercise

Short-duration, high-intensity sessions rely heavily on glycogen stores. Consuming readily digestible carbohydrates 30–60 minutes prior (like a banana or toast with honey) can enhance anaerobic capacity and delay fatigue (Wowdzia et al., 2023; Francois et al., 2017). While protein isn’t essential before HIIT, a small amount (like a boiled egg or plain Greek yogurt) can help preserve muscle if time allows.

Note: Adjust timing and food choices based on your gastrointestinal comfort and personal tolerance.

After Exercise

Post-exercise nutrition should focus on glycogen restoration and muscle repair. A carbohydrate-to-protein ratio of about 3:1 is widely recommended (for example, 60g carbs with 20g protein). This could be a fruit smoothie with protein powder or whole grain toast with peanut butter and cottage cheese on the side.

Additionally, women of reproductive age may have increased needs for iron and magnesium, especially if menstruating regularly. Including leafy greens, seeds, or legumes later in the day can help replenish these micronutrients (Almenning et al., 2015; Zavorsky & Longo, 2011).

HIIT is not a casual workout! Time to end this myth!

Mythbusting 101: What is High-Intensity Interval Training (HIIT)?

Definition

High-Intensity Interval Training (HIIT) is a structured exercise format that alternates short bursts of near-maximal effort (typically ≥80% of your maximum heart rate or VO₂ max) with periods of low-intensity recovery or complete rest. A classic example would be 20–60 seconds of sprinting followed by 60–90 seconds of walking or rest, repeated for 15–30 minutes.

HIIT is designed to significantly elevate heart rate, lactate threshold, and perceived exertion. It often leads to rapid cardiorespiratory and metabolic adaptations in a time-efficient format. Scientific literature backs HIIT for improving aerobic fitness, insulin sensitivity, and fat oxidation in both men and women (Gibala & McGee, 2008; Francois et al., 2017).

❌ What HIIT is NOT

To avoid confusion, here are common misconceptions:

| NOT HIIT | Why Not? |

|----------|----------|

| A casual at-home aerobics video | Often lacks sufficient intensity or structured intervals |

| Dance cardio classes (unless maximal effort intervals are used) | Usually submaximal, continuous, or too steady-paced |

| Long treadmill jogs or elliptical sessions | These are steady-state cardio, not interval-based |

| Workouts where you're "sweating a lot" but not breathing near-maximal | Sweat ≠ intensity; heart rate and effort define HIIT |

| 1-hour circuit class with no rest | High effort, but without rest intervals = not HIIT |

Disclaimer for HIIT Participation:

High-intensity interval training is a demanding workout modality that may not be appropriate for everyone. Individuals with cardiovascular conditions, orthopedic injuries, or those new to exercise should consult with a healthcare provider before beginning a HIIT program.

HIIT requires proper warm-up, technique, and recovery. To qualify as true HIIT, effort should approach near-maximal intensity during work intervals, followed by defined rest.

If you can comfortably hold a conversation during the "intense" portion, it's not HIIT.

Strength training is recommended at least 2x per week in healthy adults.

2. Moderate-Intensity Strength Training (70–80% 1RM for ~1 hour)

Before Exercise

Strength training benefits from sustained energy and neuromuscular stability. A meal consisting of complex carbohydrates and lean protein consumed 60–90 minutes prior is associated with improved performance and protein utilization (Khalafi et al., 2023). For example, oatmeal with protein powder and berries offers digestible energy and amino acids for muscle priming.

If you’re training first thing in the morning and tempted to skip a pre-workout meal, try to consume just a snack before your workout. Research shows that consuming essential amino acids plus carbs before resistance training increases muscle protein synthesis rates more than post-workout protein alone (Tipton et al., 2001). I’m not the biggest fan of BCAAs, but a BCAA drink with a small apple, half a protein shake with grapes, or a juice box with half a protein bar will yield better results than fasting.

After Exercise

Post-lift nutrition should emphasize muscle protein synthesis and glycogen replenishment. Aim for 20–30g of high-quality protein (from poultry, fish, dairy, or plant-based sources) combined with a moderate amount of carbohydrate (like sweet potato, fruit, or brown rice). This is supported by existing sports nutrition guidelines (Frimpong et al., 2019).

Hydration is key (no surprise!). Women tend to experience subtle fluid loss and electrolyte shifts, especially after resistance training. Adding a small pinch of sodium to post-exercise water or choosing naturally electrolyte-rich foods (like broth or vegetables) can be helpful. I recommend fresh fruits and vegetables throughout the day and electrolyte drinks like Gatorade to help replenish. Work smart, not hard!

Have something to eat before your cardio sessions.

3. Long, Low-Intensity Workouts (Brisk Walking, Elliptical, Zone 2 Cardio for 90+ Minutes)

Before Exercise

These endurance-style sessions rely more on fat oxidation than glucose metabolism. For early morning sessions, minimal intake or low-fiber carbohydrates (like a rice cake or small portion of oats) may suffice. Caffeine from black coffee or green tea is supported by research for enhancing endurance through increased lipolysis and alertness, though individual tolerance must be considered (Francois et al., 2017; Moholdt et al., 2024).

Prefer to work out fasted? You might want to reconsider. Research shows that fasted low-intensity cardio is not superior for fat loss and may be less sustainable for women sensitive to drops in blood sugar (Schoenfeld et al., 2014).

After Exercise

Since glycogen is not significantly depleted during low-intensity aerobic activity, a balanced post-exercise meal within 1–2 hours is usually sufficient. Focus on quality protein, complex carbohydrates, and anti-inflammatory fats. A quinoa salad with legumes and walnuts or grilled tofu with vegetables and olive oil are great options. Including omega-3 fatty acids (from flaxseed, chia, walnuts, or salmon) may support hormonal function and reduce post-exercise inflammation.

Everyone experiences differences in their menstrual cycle.

The Role of Hormones: Variability Across the Menstrual Cycle

Women experience cyclical hormonal fluctuations (estrogen, progesterone) that can affect nutrient utilization, hydration, and training adaptation:

• During the follicular phase (start of the cycle to ovulation), estrogen levels rise, enhancing carbohydrate metabolism and insulin sensitivity, which could improve exercise capacity.

• In the luteal phase (post-ovulation to menstruation), progesterone rises, potentially increasing core temperature, fluid loss, and magnesium needs.

  
  

Incorporating magnesium-rich foods (like pumpkin seeds, spinach, dark chocolate) or a magnesium supplement and consistent hydration during the luteal phase may help mitigate fatigue and cramping (Zavorsky & Longo, 2011).

However, individual hormonal patterns vary. Not all women will experience significant performance shifts across phases. Tracking symptoms over several months can guide personal strategies.

See a specialist for recommendations if you are pregnant.

Special Populations & Medical Considerations

While the recommendations provided here are intended for generally healthy women, some individuals may require customized guidance, including:

• Those with polycystic ovary syndrome (PCOS), hypothyroidism, or endometriosis

• Women recovering from disordered eating or at risk of Relative Energy Deficiency in Sport (RED-S)

• Those who are pregnant, breastfeeding, or taking hormonal contraceptives

  
  

These women should consult with a registered dietitian (RD) or qualified healthcare professional before adopting generalized nutrition strategies.

Summary Recommendations by Workout Type

Workout Type	Pre-Workout Focus	Post-Workout Focus
HIIT / Tabata	Easily digestible carbs ± small protein	3:1 carb:protein ratio + micronutrients
Strength Training	Complex carbs + lean protein ~60–90 min pre	20–30g protein + moderate carbs within 60 min
Long Cardio (90+ min)	Optional carb/fat mix; caffeine if tolerated	Balanced meal with protein, carbs, and anti-inflammatory fats

Disclaimer

This content is intended for educational purposes only and does not replace professional medical or nutritional advice. Individuals with medical conditions, hormonal imbalances, or special physiological needs should consult a registered dietitian or physician before implementing significant dietary changes.

fitnutrition fitness nutrition nutrienttiming preworkout postworkout strengthtraining womenshealth

References

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• Francois, M. E., Durrer, C., Pistawka, K. J., Halperin, F. A., Little, J. P., & Sigal, R. J. (2017). Combined interval and continuous exercise training in adults with type 2 diabetes: Glycemic control and skeletal muscle mitochondrial capacity. Frontiers in Physiology, 8, 528. https://doi.org/10.3389/fphys.2017.00528

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• Martins, G. L., Aoki, M. S., & Rocha, L. C. (2022). Considerations of physiological factors in the design of training programs for women of reproductive age. Obesities, 2(2), 18. https://doi.org/10.3390/obesities2020018

• Moholdt, T., Dørum, B., & Løvsletten, M. (2024). High-intensity interval training and cardiometabolic health in women. Applied Physiology, Nutrition, and Metabolism. https://doi.org/10.1139/apnm-2023-0498

• Moore, D. R., Robinson, M. J., Fry, J. L., Tang, J. E., Glover, E. I., Wilkinson, S. B., ... & Phillips, S. M. (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. The American Journal of Clinical Nutrition, 89(1), 161–168. https://doi.org/10.3945/ajcn.2008.26401

• Res, P. T., Groen, B., Pennings, B., Beelen, M., Wallis, G. A., Gijsen, A. P., ... & van Loon, L. J. (2012). Protein ingestion before sleep improves postexercise overnight recovery. Medicine and Science in Sports and Exercise, 44(8), 1560–1569. https://doi.org/10.1249/MSS.0b013e31824cc363

• Schoenfeld, B. J., Aragon, A. A., & Krieger, J. W. (2014). Body composition changes associated with fasted versus non-fasted aerobic exercise. Journal of the International Society of Sports Nutrition, 11(1), 54. https://doi.org/10.1186/s12970-014-0054-7

• Sims, S. T., & Heather, A. K. (2016). Myths and methodologies: Redefining female athlete health and performance. British Journal of Sports Medicine, 50(23), 1436–1438. https://doi.org/10.1136/bjsports-2016-096279

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• Zavorsky, G. S., & Longo, L. D. (2011). Exercise guidelines in pregnancy: New perspectives. Sports Medicine, 41(5), 345–360. https://doi.org/10.2165/11589910-000000000-00000