African-Friendly Foods and Drinks Before and After HIIT Exercises

By: Foluke Akinwalere. Freelance Health Writer. Medical review and editorial support provided by the DLHA Team. Reviewed by: Oluwasola Samuel

 

AI-generated image of African young couple eating before a HIIT session, Image credit: ChatGPT

 

Introduction

High-intensity interval training (HIIT) pushes your body to the limit. It demands strength, endurance, and quick recovery. What you eat before and after your workout play a crucial role in performance and results. Africa is home to rich, nutrient-packed foods that fuel energy, muscle recovery, and hydration. Knowing what to eat and drink will help you stay energised, prevent fatigue, and build strong muscles, whether you are working out in the morning, afternoon, or evening. This guide will show you the best African foods to eat before and after HIIT to help you train smarter and recover faster.

 

Understanding How Nutrition Affects Your HIIT Performance

Research indicates that certain nutritional strategies can enhance the benefits of HIIT by improving energy metabolism during exercise and promoting better recovery. This leads to increased exercise performance and maximum oxygen consumption. [1]  

The food you eat plays a major role in energy levels, endurance, and recovery during and after a HIIT workout. Unlike steady-state exercises like walking or jogging, HIIT involves short bursts of intense activity, which require proper fueling to avoid fatigue, muscle breakdown, and sluggish performance.

Nutrition is important before and after HIIT exercises because:

• Before a workout, your body needs energy-rich foods that are easily digestible and won't cause bloating or discomfort during exercise. 

• After a workout, your body begins to recover. It requires protein and essential nutrients to rebuild muscles and restore energy levels.

Skipping meals, eating too close to a workout, or choosing the wrong foods can lead to low energy, dizziness, cramps, and prolonged muscle soreness. Proper nutrition ensures you get the most out of your HIIT session, whether you're doing it at home, in a gym, or outdoors.

 

Common African Diet Mistakes to Avoid Before and After HIIT Exercises 

While African diets are rich in natural, whole foods, some common eating habits may not be ideal for high-intensity workouts. 

Here are mistakes you should avoid:

1.  Pre-workout mistakes 

• Overeating heavy meals: Eating large portions of swallow foods like fufu, pounded yam, eba, or large plates of rice immediately before HIIT can slow you down, cause bloating, and make you feel sluggish.

• Skipping meals before a workout: Many people exercise on an empty stomach, thinking it will help them burn fat faster. However, this can lead to dizziness, fatigue, and poor performance.

• Relying on sugary or processed foods for energy: Some people drink soft drinks or eat snacks high in refined sugar before workouts. This can cause a quick spike in energy, followed by a crash, making you feel tired halfway through your workout.

2.   Post-workout mistakes 

• Skipping the post-workout meal: After HIIT, your body needs protein and carbs to repair muscles and restore energy. If you skip your meal, you may feel weak, sore, and unable to recover properly.

• Consuming too much unhealthy fat: Foods deep-fried in palm oil, vegetable oil, or margarine, like fried plantain or puff-puff, can slow digestion and reduce your body's ability to absorb nutrients.

 

What to Eat and Drink Before a HIIT Exercise

Before you start an HIIT session, your body needs the right nutrients to sustain energy, endurance, and performance. However, eating the wrong foods or skipping pre-workout nutrition can lead to fatigue, dizziness, or poor performance.

Here are some of the best pre-HIIT foods and drinks you can take:

Best pre-HIIT foods and drinks

Your pre-workout meal should contain a good balance of carbohydrates, protein, healthy fat, and hydration. [2]

1.  Carbohydrates (energy boosters)

HIIT requires quick energy, and carbs are the best source. Choose easily digestible, fibre-rich carbs to fuel your muscles without making you feel heavy. Below are some energy boosters you can eat before HIIT:

• Whole-grain or porridge (pap, ogi, akamu)
• Sweet potatoes
• Banana with peanut butter
• Millet or sorghum porridge
• Oatmeal with berries
• Plantain
• Fruits (pawpaw, oranges, mango)

Avoid sugary energy drinks or pastries. They can leave you bloated or fatigued.

2.  Protein (muscle support)

Protein helps to maintain muscle strength and prevents muscle breakdown.

 Examples include: 

• Whole wheat toast with eggs
• Yoghurt with nuts.
• Brown rice with chicken
• Protein shake

Don't  consume too much protein. It can make you feel sluggish during a workout.

3.  Healthy Fats (sustained energy)

While carbs provide quick fuel, healthy fats help sustain energy levels throughout the work. However, fats are digested at a slower rate compared to proteins and carbohydrates. This means if you consume too much fat right before a workout, your body may focus on digestion rather than fuelling your muscles. But incorporating a small amount of healthy fats in your pre-workout meal can offer a consistent and gradual energy supply during your workout. 

Avocados, nuts, and olive oil can offer long-lasting energy and promote a feeling of fullness.

4.  Hydration

It is recommended to consume a small amount of water (150-300ml) every 15 to 20 minutes while exercising, adjusting the intake based on your sweat rate. Matching your fluid replacement to your sweat loss can help minimise body temperature, heart rate, and effort level at their lowest level. [3]

• Drink water 30-60 minutes before your workout to avoid muscle cramps and fatigue. Opt for water or coconut water.
• Avoid energy drinks or excessive caffeine; they can cause dehydration or jitters.

 

When Should You Eat Before HIIT Workout? 

Timing is important when eating. Eat a balanced meal 2 to 3 hours before you exercise. This gives your body enough time to digest and convert the food to usable energy.

• If you don’t have time for a full meal, eat a small healthy snack 30-60 minutes before training.
• Avoid heavy, greasy, or fried foods before a HIIT session, as they can slow you down and cause stomach discomfort.

 

What to Eat and Drink After a HIIT Exercise 

After completing an intense HIIT session, your body needs the right nutrients to recover, rebuild muscles, and restore energy levels. [4]  

Best Post-HIIT Foods and Drinks

Have a combination of protein and carb-rich meals within 30-60 minutes after your workout for the best recovery. If you are short on time, a protein smoothie or banana with yoghurt can be a quick alternative. Your post-workout meal should include:

1.  Protein (muscle recovery)

Helps repair and grow muscles after an intense session.

• Grilled or boiled fish (tilapia, catfish, mackerel, sardines)
• Lean meat or chicken with vegetables
• Eggs (boiled, scrambled, or in an omelet)
• Milk (fresh or fermented like nunu, mala, amasi)
• Beans or lentils (boiled or in soups)

2.  Carbohydrates (replenishing energy)

Restores glycogen (stored energy) and prevents fatigue.

• Brown rice or local rice
• Yam or sweet potatoes (boiled or roasted)
• Whole wheat bread or millet flatbread
• Fruits (pawpaw, banana, mango, or watermelon)

3.  Hydration (replenished fluids)

Replenish lost fluids by consuming water or a recovery drink that includes electrolytes, such as coconut water. This helps the body to stay hydrated and recover faster. 

Remember that everyone’s body is unique. It is important to pay attention to your body’s signals and choose what works best for you.

 

Frequently Asked Questions (FAQs) 

1. Can I do HIIT on an empty stomach?

Doing HIIT on an empty stomach has pros and cons. While it is technically possible for some people to burn more fat and see benefits in their metabolism from training on an empty stomach [5], others might struggle with performance and recovery due to lack of readily available energy. It is advisable to find balance and listen to your body’s signals, like energy levels, hunger cues, and overall health.

 

2. Is it always necessary to take protein supplements after HIIT?

It is not always necessary to take protein supplements after a HIIT.  Whole foods like beans, eggs, fish, lean chicken, and yoghurt provide enough protein for recovery.  Supplements are only needed if you struggle to get enough protein from food.

 

3. Can I drink tea or coffee before HIIT workouts?

Yes, you can have tea or coffee before HIIT workouts. However, it should be in moderation. Black coffee or green tea can boost energy, and they must be taken 60 minutes before the workouts. 

 

4. Can I drink energy drinks instead of water for hydration?

It is better to avoid artificial energy drinks loaded with sugar or caffeine; instead, choose natural hydrating drinks like fresh coconut water or fresh fruit juice (without added sugar).

 

5. How do I prevent muscle soreness after an HIIT workout?

To reduce post-workout soreness, make sure to do the following:

• Stay well-hydrated
• Eat protein-rich meals to support muscle repair.
• Stretch after workouts to improve flexibility and blood circulation.

 

Conclusion

Proper nutrition is the key to maximising your HIIT workouts, enhancing endurance, and speeding up recovery. By choosing the right African foods before and after exercise, you can boost energy, prevent fatigue, and support muscle repair.  Remember to stay hydrated, eat a balanced mix of carbohydrates, proteins, and healthy fats, and time your meals correctly. With smart nutrition choices, you can make every HIIT session more effective and achieve your fitness goals faster.

 

References:

1. Forbes SC, Candow DG, Smith-Ryan AE, Hirsch KR, Roberts MD, VanDusseldorp TA, Stratton MT, Kaviani M, Little JP. Supplements and Nutritional Interventions to Augment High-Intensity Interval Training Physiological and Performance Adaptations-A Narrative Review. Nutrients. 2020 Jan 31;12(2):390. doi: 10.3390/nu12020390. Available from here.

2. European Register of Exercise Professional, What to Eat and Drink Before and After HIIT Workouts, Internet July 11, 2020. [Accessed February 24, 2025]. Available from here.

3. Latzka WA, Montain SJ. Water and electrolyte requirements for exercise. Clin Sports Med. 1999 Jul;18(3):513-24. doi: 10.1016/s0278-5919(05)70165-4. Available from here.

4. Wikipedia, High-Intensity Interval Training, [Internet. December 26, 2024] Accessed February 20, 2025. Available from here.

5.  Wallis GA, Gonzalez JT. Is exercise best served on an empty stomach? Proc Nutr Soc. 2019 Feb;78(1):110-117. doi: 10.1017/S0029665118002574. Available from here

 

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Published: March 24, 2025

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