Many people realise that they need to consume something after exercise, but there is often confusion as to what. A pure whey shake? A sports drink? Absolutely anything you can find in your fridge… Because you are starving! Exercise recovery nutrition is multifaceted and aims at returning your body to its pre-exercise state. This involves refuelling the body, repairing your muscles and rehydrating. Good exercise recovery will:
  • Facilitate muscle gain as a result of the training
  • Assist in increasing strength
  • Allow you to train at a higher intensity
  • Have a protective effect on the immune system
  • Prevent dehydration
Great news is that FUTURELIFE® HIGH PROTEIN Smart food™ can assist. What makes it ideal for exercise recovery? PROTEIN Muscles develop tiny tears during exercise which can cause some of the pain you experience afterwards. Protein is essential for the repair of these muscles, which results in growth in both muscle strength and size1. The amount of protein required for muscle repair is between 0.2 - 0.5g/kg or about 10 - 20g protein. The exact amount that you require for recovery will be influenced by various aspects such as exercise intensity and duration, but should not exceed 25g. This can be fulfilled in one sitting or partially as a snack followed by a meal within a couple of hours. FUTURELIFE® HIGH PROTEIN Smart food™ provides 22.5g of protein per 75g serving, this would be further increased if the product is mixed with milk. Another positive feature is the SmartProtein3Dblend of proteins contained in FUTURELIFE® HIGH PROTEIN Smart food™ which consists of whey, soy and casein proteins. Studies have shown that such a blend is ideal for muscle recovery because it prolongs muscle protein synthesis. This occurs because each protein has a different digestion rate, leading to a prolonged delivery of amino acids. SmartProtein3D also has a more balanced amino acid profile with soy being higher in glutamine and arginine and whey providing more Branched Chain Amino Acids (BCAAs). Please see below diagram for clarification. CARBOHYDRATES Following exercise, you also need carbs, more carbohydrates than protein actually. Carbohydrates are needed for the replenishment of your glycogen (energy) stores in your muscles as well as your liver.You require 0.8 - 1.2g of carbohydrates per kg bodyweight for optimal recovery this equates to roughly 50g - 80g Carbohydrates for the average person. Again, this can be taken in all at once as a meal or partially as a snack followed by a meal. FUTURELIFE® HIGH PROTEIN Smart food™ provides 42g of high-quality carbohydrates per 75g serving. Mixing with milk or yoghurt and adding fruit will further increase this amount. The options are endless, you could concoct a smoothie or even try these delicious HIGH PROTEIN Smart food™ crumpets. You can find recipes on our website. CONVENIENCE Ideally you should start your exercise recovery as soon as possible after completing your exercise session, but definitely within 30-45 minutes. However, this can become difficult if you’re on the run, headed to your next of many commitments. The beauty of FUTURELIFE® HIGH PROTEIN Smart food™ is that it is super convenient. If you have a shaker and some cool water or milk, you can mix it up, drink it down and be reassured that your muscles are on the road to recovery. CONCLUSION FUTURELIFE® HIGH PROTEIN Smart food™ is a safe and convenient recovery option with all the nutritional aspects that you need for sports recovery. Remember that rehydration is also very important get started by mixing your FUTURELIFE® HIGH PROTEIN Smart food™ with a generous serving of fresh water or milk. REFERENCES
  1. http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=60361&sc=3405
  2. moducare.com/wp-content/uploads/2016/05/moducare-summary-of-research.pdf+&cd=1&hl=en&ct=clnk&gl=za