Anyone looking for maximum calorie burn should consider HIIT boxing. HIIT stands for “high-intensity interval training,” and it is one of the most effective methods for burning fat and getting in shape. During a HIIT workout, participants do short intervals of exercises at maximum intensity. A quick recovery follows these intervals.
HIIT boxing combines different boxing moves in a HIIT format. It can help improve strength, stamina, and endurance, which are essential in the ring and for overall fitness. To maximize the effectiveness of HIIT boxing, though, it’s necessary to pay close attention to nutrition and hydration.
How to Eat Right to Maximize HIIT Boxing Results
Nutrition and fitness go hand in hand. Here are five essential nutrition tips to help boxers of all levels get results before, during, and after their boxing workout.
1. Hydrate Before, During and After a HIIT Boxing Workout
Many people make the mistake of only drinking water after their HIIT boxing workout. The problem is that going into a workout dehydrated can limit performance and might even lead to overexertion or injury. Water is essential for transporting nutrients through the body, lubricating joints, and maintaining body temperature.
A good rule of thumb is to drink 17 – 20 ounces of water within two to three hours of a workout. Then, drink another eight ounces about 20 minutes before a workout. During a workout, aim for 7 – 10 ounces every 20 minutes. Don’t drink too much after a workout; instead, have about 8 ounces within 30 minutes.
2. Eat a Pre-Workout Snack with Carbs and Protein
People who do HIIT boxing need enough fuel in their tank to get through a workout safely. That’s why eating a good balance of carbs and protein before a workout is essential.
The body’s muscles use glucose from carbs for fuel. If there isn’t enough fuel, the body won’t perform as effectively as it should.
Protein is essential for muscle growth and recovery. Because HIIT boxing is a strength and cardio workout, it’s vital to have protein to help muscles perform at their best.
There’s no need to go overboard with eating carbs and protein before a workout. A small pre-workout snack about 60 – 90 minutes before training ensures the body has enough energy for HIIT boxing.
Some good snacks include:
- Banana or apple with peanut butter
- Protein powder blended with ice, almond milk, and a banana
- Eggs and whole wheat toast
- Greek yogurt with mixed berries
- Oatmeal with raisins
3. Avoid These Pre-workout Foods
Not all foods are ideal pre-workout snacks. It’s particularly important to avoid anything loaded with refined carbs and saturated fats, such as fast food, candy, and processed meals.
There are other not-so-obvious snacks to avoid, too, such as vegetables, which can lead to gas and an upset stomach. Also, smoothies can be overly filling, especially if they are loaded with dairy products. In general, stay away from anything that could lead to digestive issues.
4. Don’t Forget About Post-Workout Fuel
It’s just as important to eat properly after a HIIT boxing workout as it is to eat well before one. Eating a snack that combines protein, carbs, and healthy fats will speed up recovery and ensure boxers are ready for their next workout.
Good sources of protein are lean meats, salads, and protein shakes. Get carbohydrates from fruit, rice, and sweet potatoes. Load up on healthy fats such as avocados, eggs, and nuts. For example, a salad with lean chicken, berries, and an avocado is a meal that combines protein, carbs, and healthy fats.
5. Healthy Eating Habits Provide the Right Fuel for the Right Results
It’s crucial to form healthy eating habits every day, not just on workout days. That way, athletes can ensure their body gets the nutrients it needs to fuel both their daily activities and their workouts and recovery.
Find healthy meals at X3 Sports’ partners, including Fresh and Fit and Sweet Mama Earth. Discounts are available for all X3 Sports members.
HIIT Boxing at X3 Sports
X3 Sports offers boxing classes that achieve all the benefits of a HIIT workout. Anyone in the Atlanta area interested in HIIT boxing can find a home at one of the area’s many X3 Sports locations. Get coached by world-class boxing trainers while making friends and becoming part of the X3 community.
Get started with HIIT boxing at X3 Sports by trying a free boxing class.