Abstract
High-intensity interval training (HIIT) involves short bursts of intense activity interspersed by periods of low-intensity exercise or rest. HIIT is a viable alternative to traditional continuous moderate-intensity endurance training to enhance maximal oxygen uptake and endurance performance. Combining nutritional strategies with HIIT may result in more favorable outcomes. The purpose of this narrative review is to highlight key dietary interventions that may augment adaptations to HIIT, including creatine monohydrate, caffeine, nitrate, sodium bicarbonate, beta-alanine, protein, and essential amino acids, as well as manipulating carbohydrate availability. Nutrient timing and potential sex differences are also discussed. Overall, sodium bicarbonate and nitrates show promise for enhancing HIIT adaptations and performance. Beta-alanine has the potential to increase training volume and intensity and improve HIIT adaptations. Caffeine and creatine have potential benefits, however, longer-term studies are lacking. Presently, there is a lack of evidence supporting high protein diets to augment HIIT. Low carbohydrate training enhances the upregulation of mitochondrial enzymes, however, there does not seem to be a performance advantage, and a periodized approach may be warranted. Lastly, potential sex differences suggest the need for future research to examine sex-specific nutritional strategies in response to HIIT.
Highlights
IntroductionHigh-intensity interval training (HIIT) involves repeated bursts of vigorous intense exercise (lasting a few seconds up to several minutes) separated by passive rest or low-intensity exercise [1]
High-intensity interval training (HIIT) involves repeated bursts of vigorous intense exercise separated by passive rest or low-intensity exercise [1]
With the growing body of evidence and interest surrounding the efficacy of HIIT to enhance mitochondrial capacity and improve exercise performance, and the well-known impact of diet and supplements to alter skeletal muscle metabolism, it is imperative to examine the interaction between
Summary
High-intensity interval training (HIIT) involves repeated bursts of vigorous intense exercise (lasting a few seconds up to several minutes) separated by passive rest or low-intensity exercise [1]. The specific physiological adaptations induced by HIIT are likely determined by several parameters including intensity, duration, number of intervals performed, the duration and activity during recovery, mode of exercise [5,6], and potentially diet. There is a growing body of evidence suggesting that several nutritional interventions may further augment HIIT by enhancing energy metabolism during exercise thereby increasing total work completed, or by enhancing the adaptive response during recovery leading to an increase in maximal oxygen consumption and exercise performance over time (Table 1). The purpose of this review is to highlight recent evidence pertaining to the potential synergistic effects of HIIT and creatine monohydrate, caffeine, nitrate, sodium bicarbonate, beta-alanine, protein, and essential amino acids, as well as in combination with fasting or with a low carbohydrate-based diet, on VO2 max and exercise performance. Olympic Committee [11] and the International Society of Sports Nutrition [12], as well as other expert opinions [13]
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