Preparing and Repairing

Enter an Orangetheory workout well-nourished. If a meal or snack has not been consumed within 2-3 hours before class, have something to eat that contains simple carbohydrates and a small amount of protein. For early morning exercises, this might be especially important for maximizing in-studio performance and breaking the overnight fast.

Some people may experience discomfort with consuming higher fat and higher fiber foods right before exercising. Therefore, prioritizing simple carbohydrates and possibly easily digestible protein is more appropriate.

The National Athletic Trainers' Association (NATA) deduces exercise hydration recommendations to be 17-20 ounces of water in the 2-3 hours before exercising, with another 7-10 ounces in 20-30 minutes before exercising. This equates to roughly 3/4 of a PATH water before arriving at the studio, and then 1/2 a PATH water before warming up inside the glass.

Sipping on water throughout class is recommended. Water is deemed appropriate for hydrating for the majority of populations when the workout is in a temperature and humidity-controlled environment and under 60 minutes.

During the Orangetheory workout, the body relies on all forms of fuel as a source of energy as one is working in and out of various heart rate zones. Replenishing fuel stores, such as glycogen, and providing enough calories and protein to repair muscle are important.

Consuming 20-40 grams of high-quality protein within the post-workout window is suggested to trigger muscle protein synthesis. See Week 3's information for more information on protein quality and sources. Orangetheory's protein partner Ascent has high-quality whey and plant-based protein options that can enhance recovery.

Consuming carbohydrates with protein post-workout can optimize the muscle protein synthesis process, as well as replenish glycogen stores. These sugars provide the energy needed for muscle anabolism to take place and allow cells to more readily utilize available protein ingested. This could come from mixing protein powder in milk or dairy-alternative, or from a balanced snack or full meal.

Spread protein intake out at all meals and snacks, spaced about every 3-4 hours, to maintain the repairing process. This is especially important if in a caloric deficit and working towards a weight loss goal because it will help retain lean mass. The window of repair is not just in the hours immediately following the Orangetheory workout, but rather may last until the next time the member arrives at the studio.

Rehydrating post-workout is essential to support metabolism and muscle repair. Sipping throughout the day on water is effective. Typically, thirst is an appropriate indicator of hydration needs. However, drinking more than one’s thirst can be beneficial in the post-workout window when replenishing baseline hydration needs + the needs of the body to appropriately recover.

Rehydration solutions could contain simple carbohydrates and electrolytes, especially if a snack or meal is not feasible in the immediate hours post-workout. Ascent Recovery Waters are an excellent on-the-go option for providing the body with recovery protein while being a source of rehydration.