Eating Well


Eat these to help your body replenish energy and rebuild muscles

01 Nov 2021
With benefits such as weight loss, improved stamina and endurance, and stronger muscles, it’s no surprise that HIIT workouts are so in demand. These anaerobic exercises are fuelled primarily by carbohydrates that are stored in our muscles, known as glycogen. As part of your post-workout refuel, replenishing that should be top of the list. The other important thing you need to take care of is muscle recovery, to rebuild fibres that are damaged during such intense exercises.

You can take care of both by eating the right foods after your workout. Besides carbohydrates to refill your glycogen supply, you also need to feed on quality proteins that will provide essential amino acids to repair muscle tissues. So what should you fill your plate with? Here are 5 of our favourite post-HIIT recovery fuel:


Packed with all 9 essential amino acids, and high in protein and B vitamins, eggs are the bee’s knees as a post-workout fuel. They aid in muscle recovery and energy replenishment, and are low in calories. Another bonus is they can be prepared in so many ways that won’t get bored even if you eat them everyday. Our favourite is a frittata, as you can make them with any or a mixture of vegetables, for extra nutrients.

Sweet Potatoes

With 26gm of carbohydrates per serving, a good amount of fibre, and up to three times your daily Vitamin A requirement, these tubers are packed with the nutrients you want. To top it off, they’re delicious too! Try this quick and easy Mediterranean recipe for baked sweet potatoes.


Don’t be fooled by their size, these tiny fruits are powerhouses of dietary fibre, vitamins, protein, and antioxidants, and are also believed to help speed up muscle recovery. Have them on their own, over a chia seed pudding or yogurt cup, or blitzed into a smoothie.


Botanically, it’s actually a berry with a single large seed but the important thing to know about the avocado is that it is an excellent source of monounsaturated fat, which is great for muscle repair. Healthy fats come with a host of other benefits: They heal joints, help the body absorb vitamins A and E, and keep you satiated longer so you’re less likely to overeat or crave for unhealthy snacks. If you need more reasons to eat avocados, they’re packed with folate and other nutrients that can reduce the inflammation caused by rigorous exercise.

Leafy Vegetables

This doesn’t need much of an explanation – it’s always good to eat your greens! Leafy vegetables tick off a long list of goodness including fibre, folate, magnesium, calcium, iron, potassium, and vitamins A, C, and K. Most importantly, they’re high in antioxidants, which will help minimise free radicals and cut down the inflammation that collects in the body during HIIT training.

These are just a handful of examples to get you going. Options are aplenty and you won’t go wrong with fruits, non-starchy vegetables, spices, dairy, omega-3 sources, and complex carbs.


5 Delicious Foods To Refuel With After A HIIT Session
5 Perfect Pre And Post-HIIT Workout Meals (With Kettlebell Kitchen)
What To Eat Before And After A HIIT Workout
What To Eat After Cardio: Refueling The Right Way