At FUTURELIFE® we are passionate about sport and sports nutrition. For this reason, we have worked hard to develop products which aid in fulfilling pre, during and post exercise dietary requirements.
A pre-exercise meal is extremely important before training/ competition. The ideal meal would be dense in low GI carbohydrates (providing a slow, sustained release of energy over a period of time), moderate in protein and low in fat. You require large amounts of carbohydrates to fuel your workout as well as make sure that your energy (glycogen) stores in your muscles are optimal.
FUTURELIFE® Smart food™ fits the profile of a pre-workout meal perfectly. It is low GI, high in carbohydrates, moderate in protein and low in fat. The pre-workout meal should be eaten 1-4 hours before exercise, depending on tolerance, time of race, personal preference etc.
If the time between your pre-workout meal and competition/training is too large, you may require a faster release carbohydrate snack to top off your energy stores within an hour of the workout. FUTURELIFE® High Energy SmartBars are perfect for this as they are high GI (providing fast-acting energy) and are well tolerated soon before exercise.
During exercise your largest priorities are hydration and carbohydrate replenishment, FUTURELIFE® High Energy SmartBars assist with both tasks. Our bodies are only able to store limited amounts of carbohydrates, in the form of glycogen. When levels get too low, we begin to feel fatigued and lightheaded. We therefore need to refuel with 30-60g of high GI carbohydrates per hour of exercise; however, this is usually only necessary when exercising for more than an hour.
A FUTURELIFE® High Energy SmartBar contains 19-21g of carbohydrates (depending on the flavour), providing close to our hourly requirements in just one serving. FUTURELIFE® High Energy SmartBars also contain electrolytes which are required for proper uptake of fluids and thus optimal rehydration (plain water will not rehydrate you sufficiently without electrolytes).
Good recovery practices are essential for replenishing muscle glycogen stores, repairing any damage that occurred during the training/event and maintaining a strong immune system. Better recovery post-exercise will also lead to more effective building of lean body mass, which will increase your basal metabolism to burn more energy daily.
Carbohydrates and protein are required in sufficient amounts to recover effectively. Carbohydrates will replenish glycogen stores while protein repairs and builds muscle whilst preventing muscle breakdown. The two cannot be separated and it is crucial to obtain adequate amounts of both carbohydrates and protein, generally at a ratio of 3:1.
FUTURELIFE® HIGH PROTEIN Smart food™, FUTURELIFE® High Protein SmartBars and FUTURELIFE® High Protein LITE SmartBars make a great post-workout meal or snack. They contain our SmartProtein3D, a blend of whey, soy and casein, which are fast, intermediate and slow release proteins, respectively. This blend is therefore able to provide amino acids (protein) for muscle repair and growth consistently over a longer period of time. They also contain carbohydrates for the assistance in glycogen replenishment.
The post-workout meal or snack should be consumed within 30-60 minutes after exercise to ensure optimal recovery. There are several High Energy smoothie recipes that can be used pre-exercise and High protein smoothie recipes that can be used post-exercise in the recipe section of our website.