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Supplements and Nutritional Interventions to Augment High-Intensity Interval Training Physiological and Performance
Scott C Forbes1, Darren G Candow2, Abbie E Smith-Ryan3
1Faculty of Education, Department of Physical Education, Brandon University, Brandon, MB R7A6A9, Canada.
Nutrients
|February 7, 2020
Summary
Enhance your high-intensity interval training (HIIT) with targeted nutrition. This review explores supplements like creatine, caffeine, and nitrates to optimize HIIT performance and adaptations.
Area of Science:
- Exercise Physiology
- Nutritional Science
Background:
- High-intensity interval training (HIIT) is an effective endurance training method.
- Nutritional strategies can potentially enhance HIIT adaptations and performance.
Purpose of the Study:
- To review key dietary interventions that may augment adaptations to HIIT.
- To discuss nutrient timing and potential sex differences in response to HIIT.
Main Methods:
- Narrative review of scientific literature.
- Examination of supplements including creatine, caffeine, nitrate, sodium bicarbonate, beta-alanine, protein, and essential amino acids.
- Analysis of carbohydrate availability manipulation and nutrient timing.
Main Results:
- Sodium bicarbonate and nitrates show promise for enhancing HIIT.
- Beta-alanine may increase training volume and intensity.
- Evidence for high protein diets augmenting HIIT is lacking; low carbohydrate training may upregulate mitochondrial enzymes without clear performance benefits.
Conclusions:
- Specific nutritional strategies can augment HIIT adaptations, with sodium bicarbonate, nitrates, and beta-alanine showing particular promise.
- Further research is needed on nutrient timing and sex-specific responses to HIIT.
- Longer-term studies are required for caffeine and creatine efficacy.
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