After I do HIIT...

[ddawg]

I do HIIT twice a week while bulking in order to keep the fat off. My question is, do I need as much calories/carbs/protein in my PWO shake after doing HIIT as I do after weights?

 

[The13ig13adWolf]

yes

 

[Emma-Leigh]

I do HIIT twice a week while bulking in order to keep the fat off. My question is, do I need as much calories/carbs/protein in my PWO shake after doing HIIT as I do after weights?

Depends on how much you have after your weight training. It also depens on your personal preferences (some people have a full PWO shake.... Others don't...) and whether or not you are doing HIIT correctly (most people do not do HIIT correctly enough to require this type of replenishment)..

If you are doing a proper weight training PWO shake (that is with ~0.5g of carbs per pound weight + ~0.25g protein per pound weight) then I would probably not have this amount after a short HIIT session... Rather I would have something closer to 0.5-0.66 of this value (so something like 0.33g carbs/pound and ~0.12-0.15g protein/pound).

 

[The13ig13adWolf]

i disagree. if HIIT is done correctly, you'll need to treat the PWO as if it were a training day. with that said, why do HIIT at all if you're gonna do it wrong? beats the purpose IMHO.

 

[ddawg]

My usual PWO shake is 70g oatmeal, 5oz banana, and 37g of whey.

So what is the correct way to do HIIT so that I know I'm doing it right?

 

[The13ig13adWolf]

super high intensity effort + low intensity effort. you can do it on a treadmill, stationary bike, elliptical or outside with the latter being the most effective IMO. usually the work:rest ratio is 1:2 or 1:3 whereas the 'work' represents the high intensity (ie. ALL OUT balls to the wall) sprint component and the 'rest' represents the active recovery component (be it a jog if you can find the energy or a walk).

ie. 20 second sprint:60 second recovery
or 30 second sprint:60 second recovery

8-10 sets with a 5 min warm up and 5 min cool down.

people screw this up by skimping on the sprint. the idea is maximal effort so you should be exerting the most energy you can muster up for it. when you're done, if you don't wanna die....you didn't do it right .

 

[KentDog]

If you have access to a track, that would be best. You will definately feel exhausted after your HIIT if you are doing it correctly.