Futurelife has a range of products that are nutritionally dense health foods that scream convenience. They offer various product ranges that are designed to suit diverse groups of people including marathon runners. The list of products varies to suit different peoples tastes and preferences as well as there training needs. Futurelife has been cleaver enough to come up with something that not only tastes amazing but can be adapted to the different nutrition timing needs of exercise. Nutrition timing is essential for optimal performance so if you havnt thought about what you are going to eat before, during or after the race then have a look at our recommendations.

Pre Race Nutrition:

Lets look at your pre race requirments. Hopefully your training and nutrition has helped you optimize your muscle glycogen stores but your pre exercise meal will help ensure adequate energy to help you preserve your glycogen stores. So what would be ideal to eat before an endurance race? Your pre event meal should be eated 3-4 hours before the event, it should be low in fat and fibre, high in carbohydrates and moderate in protein. This does probably mean waking up for a meal then going back to bed.The International Olympic Committee (IOC) recomends we eat between 1-4g of carbohydrates per kg within 1-6 hours before an endurance event lasting more then 90 minutes. This could be anything from100-400g of carbohydrates. So if you cant wake up, eat, and go back to sleep that’s still fine.

Futurelife High Energy Smart Food is high in energy, particularly carbohydrates, and is moderate in protein and fat. It also has a low glycemic index, has 25 vitamins and minerals, 19 amino acids, is high in omega 3, and contains clinically tested moducare. A 50-75g serving of futurelife with milk and/or fruit would be an ideal pre race meal! The pomogranite power or tropical pina colada smoothie will be a good high carbohydrate meal that’s moderate in protein and low in fat.

During Race Nutrition

During an events lasting 1 – 2 ½ hours higher intakes of carbohydrate are associated with better performance. The IOC recommends between 30 to 60g CHO per hour. Products providing multiple transportable carbohydrates (Glucose: fructose mixtures) will achieve high rates of oxidation
 of carbohydrate consumed during exercise

Futurelife high energy smartbars contains futurelife smart food and has a high glycemic index promoting fast acting energy ideal for a pre, during or post endurance meal. As a refueling food during an event it convenient to eat and is a combination of different sugars (glucose, fructose, sucrose, lactose and maltose). Its convenient and comes in different flavors to suit different peoples tastes. It contains between 24 – 26g CHO per 50g bar so two bars can be eaten per hour or the bar can be combined with energy drinks (250-300ml).

Recovery Nutrition

The primary goals of recovery should be to provide sufficient fluid, electrolytes, energy and carbohydrates to replace muscle glycogen stores and facilitate recovery. Carbohydrate intake is mainly responsible for increasing glycogen stores and rapid refueling is recommended by eating or drinking something high in carbohydrates directly after exercise. The addition of proteins can provide amino acids for the maintenance and repair of muscle protein. General recommendations from The International Society for Sport Nutrition (ISSN) are to consume 10-20g of protein with 30-50g of carbohydrates (3-4:1 carbohydrate to protein ratio) ideally within the first 30 minutes after exercise.

Futurelife high protein has extra protein with a combination of whey, casein and soy protein, which is a combination of fast, intermediate and slow acting proteins. This mixture will help to support rapid refueling but also means protein is absorbed into the body over a longer period of time thereby optimizing the muscle repairing process.

A 75g serving of futurelife high protein will you the adequate protein for recovery. By adding milk and/or a fruit you can create the ultimate recovery meal. If you hanging around the finish for a while and not heading home in the next hour then a good option would be the high protein smartbar paired with an energy drink or a fruit.

The nice thing about futurelife is that it has lots of different delicious recipes and ways to use futurelife to get the optimum amount of nutrition. The berry blast protein smoothie is an ideal combination for a recovery drink giving you 20g of protein and 45g of carbohydrates. The mango high protein or muscle fuel smoothies are even higher in carbohydrates and ideal for that extra energy boost!

 High energy smoothie recipe: 

Tropical Pina Colada Smoothie

Ingredients:

• 1 cup pineapple, peeled and diced
• 1 apple, skin and core removed and sliced 1 orange, peeled and segmented
• 1 cup fat free milk
• 3 tablespoons low fat coconut milk
• 1 handful of ice
• 50g (5 heaped table spoons) futurelife banana flavoured HIGH ENERGY smart food

Preparation:

Add all the ingredients to your blender and blend together on full power until smooth. Serve and enjoy.

ENERGY (Kcal): 566 PROTEIN: 30g CARBS: 90g FAT: 14.9g

Pomegranet Power Smoothie

Ingredients:

• 1 cup 100% pomegranate juice
• ½ cup fat free milk
• 1 handful of ice
• 1 banana, peeled and cut into chunks
• 2 tablespoons slivered almonds
• 1 teaspoon honey (or you can use Stevia powder or sweetener to taste)
• 50g (5 heaped tablespoons) of Strawberry flavour FUTURELIFE® HIGH ENERGY Smart food

Preparation:

Add all the ingredients to your blender and blend together on full power until smooth. Serve and enjoy.

ENERGY (Kcal): 579 PROTEIN: 17.6g CARBS104.5g FAT13.2g FIBRE 8.2g

Strawberry & Banana Bliss

• 70g Futurelife Smart Foodchoi
• ½ cup low fat milk
• 1 cup strawberry juice (or fruit juice of ce)
• 1 medium banana
• 1 heaped teaspoon honey

Preperation:

Place ingrediance in a blender, blend till smooth

ENERGY (Kcal): 583 CHO:111.49g PROTEIN: 19g FAT: 8.71g

High protein recovery smoothies

Berry Blast Protein Shake

Directions:

• 3/4 cup frozen berries (blueberries, raspberries, blackberries, strawberries, or mixed berries)
• 1/2 cup fat free vanilla yogurt
• 1 cup cold water
• 50g (5 heaped tablespoons) Futurelife HIGH PROTEIN SMARTfood

Preparation:

Add all the ingredients to your blender and blend together on full power until smooth. Serve and enjoy.

ENERGY (Kcal): 330 PROTEIN: 20.6g CHO 48.6g FAT: 4.4g FIBRE: 5.5g

Muscle Fuel Smootie

Directions:

• 1 cup fat free milk
• 2 handfuls of ice
• 1 teaspoon Vanilla Essence
• 1 banana — peeled and cut into chunks
• 4 pecan nuts — Chopped or diced
• 2 tablespoons wheat germ (Wheat germ is a n excellent mineral to add as it contributes several essential nutrients including Vitamin E, Folic Acid, Phosphorus, Thiamin, Zinc, Magnesium, and essential Fatty Acids and it is high in Dietary Fibre.
• 50g (5 heaped tablespoons) Futurelife HIGH PROTEIN SMART food flavour of your choice

Preparation:

Add all the ingredients to your blender and blend together on full power un!l smooth. Serve and enjoy.

ENERGY (Kcal): 479 PROTEIN: 28.37g CHO 65.13g FAT: 12.5g FIBRE: 9.7g OMEGA 3: 409mg

Mango High Protein Smoothie

Ingredients:

• 1/2 cup frozen mango juice
• 1/2 cup fat free vanilla yogurt
• 1/2 cup cold water
  1 small handful of ice
• 50g (5 heaped tablespoons) Futurelife HIGH PROTEIN SMART food

Preparaon:

Add all the ingredients to your blender and blend together on full power until smooth. Serve and enjoy.

ENERGY (Kcal): 335 PROTEIN: 21.1g CHO 50.6g FAT: 4.7g FIBRE: 5.3g