HIIT Recovery Guide
- Primal Wellness
- Sep 8, 2025
- 3 min read
High-Intensity Interval Training (HIIT) has gained popularity worldwide, and South Africa is no exception. This workout method involves short bursts of intense exercise followed by rest or low-intensity periods. The efficiency of HIIT lies in its ability to boost cardiovascular health, enhance endurance, and promote fat loss in a shortened time frame. For South Africans seeking to improve fitness and maintain an active lifestyle, HIIT offers an ideal solution.
For maximum benefits, proper recovery post-workout is crucial. Recovery helps prevent injuries, improve performance, and maintain a high level of motivation. This HIIT Recovery Guide aims to shed light on effective recovery techniques and how they can be tailored for those involved in
sports such as padel, which is popular in South Africa.
Recovering from HIIT
Padel, a racket sport combining elements of tennis and squash, is popular across South Africa. Many HIIT enthusiasts also play padel, as it demands agility and endurance. Ensuring adequate recovery after such physically demanding sports is imperative.
Active Recovery: Incorporating light exercises like walking or cycling helps in reducing muscle stiffness and accelerates recovery. In South Africa's diverse landscapes, a gentle hike or beach walk can also serve as an effective recovery tool.
Hydration: Keeping hydrated is fundamental in replenishing what the body loses during intense activity. A balanced, sugar-free electrolyte drink such as A+Salt is a great option, as it contains glycine and essential amino acids.
Stretching and Rest: Stretching not only enhances flexibility but also aids in muscle relaxation. Ensuring adequate rest through sleep and taking rest days significantly impacts recovery.
Supplements to Support Your Recovery
Supplements can play a vital role in enhancing recovery processes, helping athletes and fitness enthusiasts in South Africa maintain their performance levels. Here are some supplements that are beneficial:
Protein Supplements: Protein is essential for muscle repair and growth, making it a critical supplement post-HIIT sessions. Whey protein is popular for its quick absorption. Aim to include a min of 30 grams of animal based protein in per meal to meet your protein quota for the day and if this is not possible, consider a high quality protein supplement.
Branched-Chain Amino Acids (BCAAs): Known for reducing muscle soreness, BCAAs help in maintaining muscle mass during recovery.Most people don’t need a separate BCAA (branched-chain amino acid) supplement. BCAAs (leucine, isoleucine, and valine) are only 3 of the 9 essential amino acids (EAAs) your body needs for muscle repair, recovery, and performance. Without the other 6, your body can’t complete protein synthesis efficiently, making BCAAs alone a half-finished solution. Instead, focus on EAAs, which include all 9 amino acids your body can’t produce. These support not only muscle repair and growth but also hormone balance, immune function, and cellular health.
One of the best ways to get EAAs naturally is through glycine-rich, collagen-based proteins like hydrolysed gelatin- Found in Body Bomb.
Electrolytes: Particularly important in hot climates or in intense training where there is a high sweat rate., Electrolyte supplements can prevent dehydration and cramping during intense physical activity in South Africa. Reduce muscle soreness and cramping while improving nutrient delivery to tired muscles and support energy metabolism for faster recoveryLearn about A-Salt.
Omega-3 Fatty Acids: These can reduce inflammation and joint pain, aiding those who engage in regular HIIT workouts
Glycine:is a game-changer for post-HIIT recovery. It supports the natural production of creatine and collagen, both vital for repairing muscles, joints, and connective tissue after intense training. It also helps calm the nervous system, improving sleep quality -one of the most important factors for recovery and performance. On top of that, glycine supports the liver’s detox pathways, reducing inflammation and oxidative stress caused by high-intensity workouts. A+Salt includes Glycine for this very reason
Creatine: HIIT rapidly depletes your body’s ATP stores, the quick energy your muscles rely on. Supplementing with creatine helps replenish ATP faster, reducing fatigue and improving performance in repeated sprints or intervals. Post-training, creatine supports muscle repair and glycogen replenishment, helping you bounce back quicker and train harder, more often.
Aligning recovery strategies with the rigorous demands of HIIT can make a significant difference in achieving fitness goals. South Africans, whether fitness enthusiasts or competitive athletes, can benefit from these adaptive recovery strategies.
Comments