Interval training is a method of exercise that involves brief intervals of high- and low-intensity exercise. Intervals are performed many ways -- some exercise examples include sprints, cycling and rowing. Due to the high intensity of interval training and the demand it places on your body, it is vital to replenish important nutrient stores such as carbohydrates and protein to allow your body to repair and recover post exercise.
Water
It is important to drink an adequate amount of water after your workouts to replenish fluid loss after your interval workouts. During an hour workout, you can potentially lose up to several liters from sweating. Failure to replenish your body with water after intense exercise could lead to dehydration. A general indication of dehydration is in the color of urine. If you are properly hydrated, your urine will be clear. According to the University of Rochester Medical Center, drink 20 to 24 fl oz. of water for every pound lost from sweating. Drinking cool water after intervals also aids in restoring normal body temperature.
Carbs
Glycogen stores are depleted post interval exercise because of the high demand of energy placed on your body. Glycogen is your body's energy source, which fuels muscles to function. Carbohydrates convert to glycogen when consumed. Restoring normal glycogen levels will assist in fueling muscles for the next workout and aid in maintaining normal brain function. Examples of carbohydrate sources include pasta, bagels and rice. According to the IDEA Health & Fitness Association, carbohydrates should be consumed immediately after your interval training workout and again at the next meal to restore glycogen levels.
Protein
During intense interval training, catabolism or a breakdown of muscle tissue occurs. Before you start your next interval workout, your muscles need to be completely repaired. Muscular tissue requires dietary protein to carry out the repairing process and growth, making it extremely important for post-exercise protein consumption. Examples of protein sources include milk, chicken and almonds. A lack of dietary protein after your workout could potentially lead to further breakdown of your muscle tissue.
Proper Ratio Blend
Research proves that a combination of carbohydrates and protein consumed at least two hours after intense nearly doubles glycogen storage in the body, note the experts at HammerNutrition.com. The optimal ratio of carbohydrates and protein is four carbohydrates to one protein. Examples of an optimal 4:1 ratio from foods include a whole-grain bagel with peanut butter or egg whites with fruit. It is always best to plan your meal ahead of time to allow for immediate consumption post exercise.
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