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5 popular questions and 5 answers about intensive training (HIT)

Perfectly prepared for the intensive training phase


With spring, intense training (HIT) comes more and more into focus. While during the cold winter months we almost exclusively focused on basic endurance, now it is getting a bit harder, more intense and more specific in one or the other session. In short, the competition season in many endurance sports has started!

That’s why we’ve summarized 5 common questions about intense training (HIT) in this blog article – a FAQ, so to speak.

If you want to learn more about this, we can also warmly recommend this article: Intensive Training: More Efficiency through the Right Nutrition .

What do I have to pay attention to during an intensive training session (HIT)?

Basically, the more intense and longer a load, the more carbohydrates you need. 

While your body first relies on fats as an energy reserve during steady endurance training, it will eventually switch to carbohydrates because otherwise there would no longer be enough energy available. 

Therefore, you need more carbohydrates during a strenuous session than, for example, during a quiet endurance run or a ride. 

What is the best way to prepare for an intense workout (HIT)?

A prerequisite for successful intensive training is well-filled glycogen stores. 

During intense training sessions, carbohydrates are the primary source of energy and are necessary for constant power retrieval – and likewise for good recovery. 

Adequate carbohydrate intake in your base pre-workout nutrition is already critical to power retrieval in your workout. It’s best to start with this the night before. (at least ½ plate of your meal carbohydrates).

You should also keep an eye on your fluid balance, so make sure you get enough before your workout. 

But do not drink a liter at once just before the unit! It is better to supply water regularly throughout the day.

When and at what interval should I eat?

The last meal – consisting of easily digestible carbohydrates – should be eaten 2 to 3 hours before training. 

If you do get hungry just before the session, carbohydrate-rich snacks like our PORRIDGE BAR or also the GEL 40 very good. How “close” to training you can still eat something, you should definitely test. That’s where every athlete is individual.

During the session you can take liquid carbohydrates in the form of Take sports drinks with approx. 60g to 80g carbohydrates per training hour. Reach here for example to our FAST CARB or POWER CARBwhich provide you with quickly available carbohydrates. The GEL 40 is also an alternative here.

It is important that you feed your units at a regular pace from the beginning and not just start after an hour. Ideally, you should take two to three sips about every 20 minutes. A timer in the bike computer or cell phone can help here in the beginning. 

How exactly this could look like, you can also find out specifically for your sport in our fuel calculator calculator.

Topic Regeneration: How do I support my muscles?

Use the “open-window”: we recommend immediate post-unit feeding within the first 30 to 60 minutes after the end of the load. Here, nutrient uptake is enhanced after an intense training stimulus. You also support your immune system. 

The RECOVERY SHAKE is particularly suitable for this purpose, as it contains carbohydrates and valuable proteins – in other words, everything your body needs for rapid regeneration. Apart from that, the cocoa flavor makes it taste just great! 

After particularly hard training sessions you can (in addition) also to our RECOVERY 8 . This very special shake contains all 8 essential amino acids necessary for growth, development and maintenance of healthy muscle cells.

How do I avoid overtraining?

Overtraining is the sum of cumulative stimuli followed by insufficient recovery time. 

It is important to note here: Not only (too intense) training stimuli play a role, but also other stress factors such as insufficient sleep, stress at work or similar. Always pay attention to your current overall situation when planning your training. 

This is how you can counteract overtraining: “Quality before quantity – less is more!

Make sure you have a good balance of load and unload. We recommend the 80/20 principle. 80% of your units should be in the low-intensity sector and only about 20% in the intensive sector. 

This way, you’ll make sure you’re rested for your “hard workouts.” But always look at your daily routine: If you had a stressful and long day at work, you might want to postpone the intense session for a day or replace it with a more relaxed workout. The same goes if you’ve had a bad night’s sleep!

Active regeneration can also help you avoid overtraining: You regenerate optimally with immediate post-run nutrition as mentioned above. Ice baths, compression stockings and/or recovery boots can also be supportive.

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