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Supplements for HIIT?

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Odaik
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2014/11/11 23:49:58 (permalink)

Supplements for HIIT?

Hello
 
I am currently on a High Intensity Interval Training programme with the intention of reducing body fat percentage. 
 
I have been on it for a while, on and off for about 2 years, and made some decent progress. Apart from the fat loss, I noticed quite a few other benefits including generally improved fitness and strength, with a slight increase in lean mass (which I understand will plateau eventually due to the programme being based on body weight resistance exercises, and so the loads I am lifting will remain constant).
 
I am keen to continue with the programme even after meeting my fat loss goals and am looking for guidance on what supplements I should be taking to help boost my performance and recovery a little. The issue I have is there seems to be little to no guidance on supplementing a diet associated with a HIIT programme and the stuff I can find is mainly focussed on either intense muscle building or else aerobic endurance workouts. To be clear, my aims are to continue burning fat, maintain the modest lean gains I made, and continue to improve my fitness. With regards to the routine itself, I'd be looking at constantly stepping up the intensity and load of each specific exercise and possibly the overall duration as well. 
 
At the moment, I work out 2-3 times a week for about 35 minutes. I am using the following:
 
- 30g whey protein after each workout
- 30g micellar casein protein every night before bed
- 15g (3 x 5g servings) of L-Glutamine every day
- 5g Creatine Monohydrate every day
- Multivitamins
 
Going forward, I am trying to find a product I could take each day (both training and non-training days) that would cover most of what I need to supplement in one go, due to the inconvenience of constantly having to prepare shakes etc every day otherwise. I did find the following product:
 
https://www.reflex-nutrition.com/shop/muscle-strength/one-stop
 
75g of this would cover my needs every day in terms of all up protein mass, Creatine (5g), and Vitamins. Due to the inclusion of carbs I could just use it as a light meal replacement.
 
However, the glutamine  dosage then comes to just 5g a day - down from 15g that I normally take. Would 5g be sufficient?
 
In addition, I am looking at taking something before/during/after my workouts to aid with performance and recovery. There are numerous products I've looked at, and one of the main things I am confused about is whether I should be taking any kind of carbs at all before the workout to aid performance? These kinds of products tend to be pitched at those who want to improve endurance - a label that doesn't describe a 35 minute HIIT session too well. There are other issues too, such as whether I would need to supplement with BCAAs, Citruline Malate, Beta Alanine etc beforehand. For after the workout, so far all I have been doing is taking about 30g of whey protein for recovery. Is there anything else I should be supplementing? Looking at products that are marketed as 'post-workout' solutions, they tend to include quite a bit more than just whey protein. The only thing I am sure about on any of this is the need to replace electrolytes lost during the exercise. 
 
Finally, I will also be supplement using this fat burner, taking two capsules every day before lunch and before breakfast, with two additional capsules before workouts (so 4 on non-training and 6 on training days):
 
https://www.reflex-nutrition.com/shop/weight-management/thermo-fusion
 
So overall, I'd be looking to end up with the following:
 
- 75g Reflex One Stop AIO every day 
- 30g Micellar Casein before bed every night
- Some individual or a combination of products during and around workouts to help with performance and recovery
- Reflex Thermo Fusion Fat Burner
 
Would really appreciate any feedback you might have.
 
Thanks!
 
 
 
post edited by Odaik - 2014/11/12 00:00:17
#1

11 Replies Related Threads

    gavin882
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    Re: Supplements for HIIT? 2014/11/12 09:02:43 (permalink)
    35 mins of HIIT.....????  What kinda exercises are you doing.....????
    #2
    Odaik
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    Re: Supplements for HIIT? 2014/11/12 15:33:58 (permalink)
    Apologies, that should be about 25 minutes!
    #3
    redwing
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    Re: Supplements for HIIT? 2014/11/13 12:33:00 (permalink)
    Hello Mate.
     
    Reflex OSX is excellent and will cover you as you say. Its one of the best All in one supplements around but its much better value at Echos supplements
     
    http://www.echosupplements.com/special-offers/reflex-one-stop-xtreme-4-35kg
     
    4.35kg for £48.99 much better than the 2kg for £59.99 youve linked . get it from Echo it does contain everything you need.
     
    I personally havnt tried that fat burner but theres nothing special in that. Id just buy some caffeine its cheap and works if you want to add anything like CLA it can be picked up from a bulk supplier cheap enough.
     
     



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    #4
    NotForTheWeak
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    Re: Supplements for HIIT? 2014/11/13 22:27:20 (permalink)
    I think you're worrying too much about supplements that are not really going to do much. Just concentrate on the diet and the exercise for now.
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    Nicky p
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    Re: Supplements for HIIT? 2014/11/13 22:43:31 (permalink)
    I use caffeine, yombine and l carnitine . I take these About 30 minutes before I do my HIIT, I take these in the hope it maximises the fat loss from the HIIT. How much actual difference it makes is probably only a few additional percent. You're diet is the thing that going to make a huge difference.
    #6
    Odaik
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    Re: Supplements for HIIT? 2014/11/14 04:47:42 (permalink)
    Many thanks for the responses guys.
     
    I've looked into it a bit more, and it seems a decent general guide for losing fat through HIIT is to follow the same kind of supplement plan as I would for a programme where lean gain is the aim. For pre-workout, it seems to be that carbs should be taken before the exercise to ensure adequate muscle glycogen, and to reduce the amount of muscle protein being broken down through gluconeogenic pathways for energy (which I understand is more likely than fatty acids being used).
     
    The main difference seems to be that only protein should be taken afterwards so as to prevent an insulin spike and to allow fatty acids to be the predominant energy source during the high metabolism period after the HIIT workout. So I'm guessing no high carb meals or post-workout shakes.
     
    Does this seem right?
    #7
    redwing
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    Re: Supplements for HIIT? 2014/11/14 13:40:20 (permalink)
    I think maybe the training section may get a better response as guys there do more HIIT training.
    I can see what your saying at the end and it does make sense but im no expert on HIIT.
     
    Im very simple when it comes to working out, I train hard I then feed the muscles and replenish what ive lost during training.



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    #8
    robert123
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    Re: Supplements for HIIT? 2014/11/16 10:42:06 (permalink)
    This is going to sound like a plug but before HIIT I would like at having something like BBW Prime. All the ingredients are "good" choices and if you keep your protein intake relative to your lean muscle mass I see no reason why you wont just burn fat.  
     
    I have this with 2 oat cakes which give some carbs which will help to, I would probably allow 20-30 mins though for digestion.
     
    Post workout id just use the whey in water that you have with a small dose of vitargo, make sure you stretch well and possibly id get some tiger balm to rub into the muscles.
     
    My HIIT routine was 5 min warm up, then 30 seconds sprint(about 70% of max), 30 seconds jog for 10 mins then 5 min cool down.  This left me breathing heavily by the time it came to cool down but not so much that I was about to fall over.
     
    I've seen alot of people over-do it on HIIT,
     
     
    #9
    Odaik
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    Re: Supplements for HIIT? 2014/11/16 16:35:47 (permalink)
    Awesome, thanks for the tips guys!
    #10
    robert123
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    Re: Supplements for HIIT? 2014/11/17 14:27:42 (permalink)
    let us know how you get on
    #11
    don marcos
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    Re: Supplements for HIIT? 2014/11/28 19:07:55 (permalink)
    I have coffee and 25g unflavoured whey before and a banana and 25g uf whey after.
    #12
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