UNDERSTANDING CARBOHYDRATES 

Realizing The Importance Of Carbs & What Types There Are

Carbohydrates often get blamed for causing weight gain or being unnecessary. In fact, carbohydrates are important for fueling exercise and are the brain’s preferred energy source. When it comes down to what impacts weight, it is about calories-in versus calories-out. When it comes to a healthy diet, the 'what' becomes more important. Carbohydrates are essential in a healthy diet as they are rich sources of various vitamins and minerals, both quick energy and long-lasting energy, and fiber. 

For plant-based eaters, sources of protein also tend to be carbohydrate-rich.

So how do we differentiate what carbohydrates are best for achieving 'More Life' and supporting the Orangetheory workout?

Carbohydrates can be broken into multiple categories as they are present in a large variety of foods like grains, starchy vegetables, fruits, legumes, nuts, seeds, and dairy. Carbohydrates are comprised of smaller sugar molecules all linked together. The terms “simple” versus “complex” carbohydrates refer largely to the number of these sugar molecules linked together and the presence of fiber.

Whole Grains vs. Refined Grains

Whole grains contain an increased proportion of vitamins and minerals as well as fiber and healthy fats. When grains go through processing to create a refined version, only one layer of the grain is conserved. Sometimes nutrients lost through processing are added back, which is known as 'enriched'. Sometimes nutrients are added to a grain that was never present in the first place, but with the goal of increasing the nutritional profile of the food. This is known as 'fortified'. Whether it is a whole grain or a refined grain, the energy provided by carbohydrates is still important for supporting bodily functions and exercise like the Orangetheory workout. 

The higher fiber content of whole grains means they digest slower. This has led to some recommendations encouraging their consumption largely after exercise or a few hours before exercise, but not within a small window leading up to a workout as it could cause gastrointestinal discomfort; this is where refined carbohydrates come into play. The lack of additional fiber means they digest easier and faster and provide a quicker source of energy.

Sugar ISN'T the enemy 

The concern with added sugars is that they are easy to overconsume, leading to excessive caloric intake and therefore increased weight or adverse health outcomes. The sugars themselves are not the culprit, but the culmination of too many calories is the struggle. Due to this and the increased presence of added sugars in processed foods that are robust in the American diet, recommendations exist to give caution to added sugars.

However, because these quick sources of energy are easy to digest and are quickly available for cells to use during exercise, many guidelines have been developed about how to use simple carbohydrates advantageously and time it with regards to specific kinds of training. In fact, because of how important carbohydrates are for recovery and rehydration, guidelines exist for how to appropriately refuel post-workout and how to optimize hydration for specific kinds of training and in certain training environments. 

For workouts that are 60 minutes or less, like the Orangetheory workout, this is not common for members need to worry about if they’re eating regular meals and/or snacks throughout the day before and after an Orangetheory class.