Tabata has become quite popular as the results are noticed within a short span of time. With hectic schedules, several clients are on the lookout for such workouts.
The intense workout includes continuous sessions of short, intermittent exercise, performed with high intensity. It can be modified according to the client’s fitness levels. Along with proper diet, Tabata can elicit results and health benefits, like
- Better blood pressure and cardiovascular health
- Better insulin sensitivity
- Better body composition
When it comes to adding to your own personal fitness or attaining health benefits with training, you have to understand the nutritional needs. Nutritional plans for pre and post workout nutrition will help, despite the variations in nutritional needs.
General Nutrition to Support Tabata
To benefit from this specific exercise regime, clients should follow a healthy diet plan. Effective and well- planned diet is based on a range of healthy ingredients like whole grains, fruits and vegetables, and lean proteins. The diet offers adequate calories and macronutrients like carbohydrates to feed the body and offer stores energy for workouts.
It is essential for this diet and program to let you stay within your limits and avoid adopting a restricted diet. Drinking adequate water is a must to ensure complete hydration during workouts.
It is important to have a healthy diet plan along with your high intensity workout regime. Chalk out a moderate to high carbohydrate meal that consists of intaking protein at least 3-4 hours before your workout and a high carbohydrate snack within an hour after your workout.
Post workout nutrition
- A pre-workout meal includes:
- Whole wheat toast with peanut butter and banana
- Non fat greek yogurt or cottage cheese with fruit
- Dried fruit and almonds
One of the biggest concerns is to replace energy stores and repairing muscles after an intense workout. A blend of carbohydrates and protein has proved to be effective. Studies have shown that a certain ration of carbohydrates and proteins with 30 minutes post workout is ideal to restore energy in preparation for the next workout.
- A post workout meal includes
- Multigrain cereals with fruit and soy milk
- Whole-wheat crackers with fruit and cheese
- Hummus and pita bread
The ideal pre-most and post workout nutrition increases energy and results and client motivation.
Supportive: Collastead, Fish Oil, Vitamin D and Multivitamin
Assists in improving the immune health, keeps their tendons and ligaments strong hence reducing risk of sprain and strain; reduces inflammation, oxidative stress and keeps joints, bones, heart, brain, digestion and eyes healthy.
Post: Incredible Whey and Wheylo are ideal proteins to prevent muscle loss, maintain muscle mass and lose bad fat from body.
Protein taken right after high intensity Tabata training helps tone up your arms legs and core muscles better.
Protein along with the goodness of healthy fat coming from coconuts , is a great tasting protein which should be included and helps to trim down further.
Pre: Power Active assists perfectly as a pre meal in keeping energy levels up and preventing muscle damage. Additionally, presence of vitamins, minerals and special ingredients helps boost performance.
Its helps in giving an energy boost along with vitamins, minerals , special ingredients - taurine, inositol which adds on to improve performance.
During: Snergy keeps energy levels high during exercise and prevent muscle cramps.
It can be taken while practicing Tabata as it will help keep your electrolytes levels along with hydration levels to keep you going.
Bed Time: MiCasein and Power Glutamine supports enhanced overnight muscle recovery, reduces cramps and aids in repairing damaged muscles.
Supports enhanced overnight muscle recovery, reduces cramps and aids in repairing damaged muscles
Along with decreasing muscle soreness , it also helps strengthen your gut and immunity.