Unlock Maximum HIIT Performance with these expert-recommended Supplements

Amcec Health
Oct 18 2022
3 Min. Read
Reviewed by

Desmond Croker RN, Dip. OHS, BSN, MSN, CCDE

March 30 2023

Health Care

High-intensity interval training, or HIIT, is an excellent way to burn fat and get into shape. It is a popular workout routine because of its efficiency in burning calories and improving endurance.

However, HIIT requires proper nutrition, like any other workout, to reap the maximum benefits. Supplements are crucial in enhancing the body's energy levels, aiding repair, and reducing recovery time.

In this article, we will discuss the top supplements suitable for HIIT and how they help improve your performance, endurance, and recovery.

Greens Supplement

Green supplements are a great way to increase strength and power. HIIT workouts can cause the body to accumulate acid, which leads to fatigue and slowed performance. The body goes into an anaerobic state during exercise, where it produces lactic acid in the absence of oxygen.

The acid accumulation leads to a drop in pH, which can cause muscle fatigue and reduced strength. Green supplements have alkaline properties that neutralize the acidity in the muscles.

This reduction in acid accumulation helps in increasing the body's power and reducing fatigue, leading to maximum performance.

Creatine Monohydrate

Creatine is one of the most extensively researched supplements for athletic performance. It has been used in many sports supplements since its first discovery of its benefits. Creatine acts as a pH buffer, keeping the body's pH regulated.

This ensures the muscles are in the right pH conditions for maximum overall performance.

Additionally, creatine lets you enjoy more reps without getting tired or stripped of energy.

Another reason why creatine is suitable for HIIT training is due to its ability to ensure a faster recovery. In HIIT training sessions, it is a must to include recovery periods.

When people recover faster, they can perform better in the gym and reap the maximum benefits of their workouts. Creatine is also involved in increasing the number of satellite cells that are present in the body, which helps to increase muscle mass by linking amino acids together for the formation of new proteins. More muscle mass is directly proportional to more workouts and better results.


Caffeine is a well-known stimulant that can increase alertness and enhance performance during workouts. However, excessive amounts of caffeine can be harmful, so it is essential to determine your tolerance and make your daily intake according to that.

It is recommended to take a maximum of 300 grams of caffeine before an intense workout. Caffeine activates the sympathetic nervous system, which is activated when the body is in a state of alertness.

In this system, the hormone epinephrine is secreted and induces the breakdown of glycogen present in the muscles. It also oxidizes fatty acids in skeletal muscles, resulting in energy production that is later utilized for high-intensity workouts.

Caffeine can increase endurance in the body and keep the body in a high-energy state at all times.

L-Carnitine L-Tartarate

L-Carnitine L-Tartarate is a rare amino acid not readily available in the body in large amounts. Its main function is to aid in fat burning by mobilizing fats for energy during workouts.

Additionally, it reduces recovery time, enabling athletes to return to their workout routines faster. By increasing glycogen reserves in muscles, L-Carnitine L-Tartarate ensures that muscles have the energy they need during workouts.

Moreover, it prevents the formation of free radicals, which are harmful by-products of various chemical processes in the body. L-Carnitine L-Tartarate also protects muscles from tissue damage, reduces muscle soreness, and energizes athletes for the next round of workouts. It is recommended to take about 3 grams of this supplement daily to experience its benefits.


Betaine is a modified form of the amino acid glycine that occurs naturally in the body. It is present in foods such as beets, shellfish, and spinach. Betaine can form creatine in the body, which significantly benefits anyone who works out.

Betaine also keeps lactate levels low, removes acid from the body, and increases the rate of protein synthesis in muscle cells. This results in more energy being provided to the muscles, reduced recovery time, and lower exhaustion levels.

A study has shown that Betaine can reduce exhaustion levels by 40 times more when coupled with water.


Citrulline is a supplement that plays a vital role in synthesizing nitric oxide in the body. Nitric oxide regulates blood flow to muscles and other organs, enhancing blood flow to the muscles.

This increased blood flow ensures that more nutrients and oxygen are present for the muscles to extract energy. Citrulline also contributes to fat loss and acts as a buffer for ammonia. It counteracts the effects of lactic acid on the body, canceling the acidity and increasing the pH.

Taking up to 6 grams of citrulline about an hour before exercise can energize the body.


In conclusion, L-Carnitine L-Tartarate, Betaine, and Citrulline are three supplements that can complement high-intensity workouts and enhance their results.

Controlled consumption of these supplements can ensure utmost performance, shorter recovery times, and higher energy levels for athletes and fitness enthusiasts.

It is essential to remember that supplements should not be a substitute for a balanced diet and regular exercise routine. Proper consultation with a doctor or nutritionist is also recommended before consuming supplements.

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