Supplements for HIIT?
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
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.
post edited by Odaik - 2014/11/12 00:00:17