When was the last time you had a substantial meal minutes before an Orangetheory class and had a great workout? Chances are the answer is never.
Your healthy lifestyle doesn’t begin when you strap into the rowing machine, nor does it end with the cool-down stretch. Food selection and the timing of meals play a major role in maximising your performance and ensuring the best possible results.
Just as the exercises used throughout an Orangetheory class are backed by science, so are the nutrition strategies recommended by experts to complement your summer workout plan.
“If you are investing time and energy to work out, then nourish your body to maximise your efforts,” says Kim Plessel, a registered dietitian and Orangetheory Medical AdvisoryBoard member. “Food is fuel and can help invigorate your workouts and your life.”
By choosing healthy foods at the right times, these tips will help turbocharge your upcoming training sessions in your summer workout plan.
What to Eat Before a Workout
“Hydration is possibly the most important factor,” says Fabio Comana, a member of the Orangetheory Medical Advisory Board who holds a dual master’s degree in nutrition and exercise physiology.
He recommends keeping a water bottle visible starting twenty-four hours prior to your next workout and sipping from it regularly. By the time the feeling of thirst sets in, we’re already 1% dehydrated, and physical performance is impaired when we reach about 2%-3% dehydration.
The amount of water you should consume daily varies based on several factors, including your activity level, diet, perspiration during exercise, and more. To establish a baseline for understanding your individual hydration needs, calculate your ideal intake based on your age using a formula provided by WW.
In addition to drinking adequate amounts of water, Comana advises a 150-calorie snack one to two hours prior to a workout. For women, he recommends 10 to 15 grams of carbohydrates and 10 to 15 grams of protein; for men, 15 to 20 grams of carbohydrates and 15 to 20 grams of protein. The light carb is used to fuel the body and maintain blood sugar levels, and a quality protein, such as whey, is meant to rapidly absorb into the body and help minimise the breakdown of protein and muscle damage during training.
Drawing from her own routine, Plessel, who prefers morning workouts during her summer workout plan, consumes ¼ of a smoothie containing almond milk, plain Greek yogurt or whey powder (protein), and mixed fruit (carbohydrates) before exercising, saving the remainder for her post-workout recovery.
Staying Hydrated During Class
If you prepared for your summer workout plan with the tactics mentioned above, by the time class starts you will be adequately hydrated. However, that doesn’t mean you should cease drinking water.
To prevent dehydration while exercising, Comana suggests sipping around seven to 10 ounces (or mouthfuls) of water every 15 minutes during your workout.
“If you are dehydrated, you will inevitably reduce intensity so you don’t sweat as much,” Plessel states, adding that some signs of dehydration include symptoms like fatigue and dizziness.
Consuming sufficient amounts of water during class is essential, but Comana advises not to worry too much about replacing all fluids lost while exercising, as this is part of the post-workout strategy. “The reality is, you could probably never consume enough fluid during your workout to match your sweat rates,” he notes.
Refuelling When Class Is Over
If you’re keen on sports drinks, post-workout is when Comana recommends using an electrolyte-rich drink to rehydrate during your summer workout plan.
“The most crucial and often undervalued and under-represented strategy post-exercise is the rehydration process,” Comana remarks. “Everyone likes their protein shakes and everyone takes their carbs, but they may not realise that they are not getting enough fluid.”
Immediately after a workout, it’s most important to prioritise fluid intake because dehydrated cells can’t perform muscle protein synthesis. “Especially if you are someone who sweats a lot, then rehydration is going to be even more critical for you,” Comana says.
According to Comana, you’ll need to drink up to 25 percent more liquid than the amount you lost during the workout if you’re refuelling with an electrolyte solution. If you drink water, you’ll need to consume up to 50 percent more fluid than you lost while exercising to restore your cells for muscle growth.
“The objectives of recovery nutrition are to provide high-quality protein to repair and build muscle, replace carbohydrate (glycogen) stores, and rehydrate fluids and electrolytes lost through sweating,” Plessel states.
She recommends having a Greek yoghurt or drink made with whey powder, which provides a leucine-rich source of protein, within two hours of training. Following that, she says to make a conscious effort throughout the day to consistently eat protein every three to five hours in order to maximise lean muscle build.
In search of protein- and carbohydrate-rich recipe inspiration? Here are some ideal post-workout snacks from WW that you can incorporate into your summer workout plan.
Prioritising hydration and strategic eating before and after a workout unlocks the potential for enhanced performance and results in your summer workout plan. Comana advises that the best way to gain the advantages of these healthy choices is to also make healthy decisions throughout the rest of the day.
“You cannot put junk petrol in your car and then, the day before you take a long drive, expect to put in high octane fuel and have a great trip,” Comana says. “You are what you eat. So the underlying kind of philosophy behind fuelling optimally for a workout is also just eating well in general.”
