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An overview of the products in the range and how they make up the Balance training system.
FOR MORE INFORMATION VISIT www.balancesportsnutrition.com
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snacks and supplements is often critical to achieve the best support for training sessions.balancesportsnutrition. However.com Always read the label. competition and recovery. consult a healthcare professional. Within the human diet. Getting it right can be challenging. For the active individual who expends increased amounts of energy and has speciﬁc goals such as building muscle.7kJ A well planned and healthy diet will provide a balanced combination of For further advice contact our Sports Advisor: Freephone Australia: 1800 888 964 Freephone New Zealand: 0800 268 872 www. the participant will be able to: • Gain or refresh knowledge of fundamental sports nutrition • Understand the different roles nutrients play within the body during physical activity • Examine the dynamics of energy metabolism and hydration • Obtain an initial working appreciation of each of the 5 individual systems and their practical application THE MACRONUTRIENTS The term ‘macronutrients’ refer to those nutrients that are required in large amounts within the diet. .The Balance Training System GOAL Continuing Education Module No. Detailed below are each group of macronutrient and the amount of energy that they provide per gram of intake: Group Carbohydrates Fat Protein Energy value per 1g 4 kcal / 16. Use only as directed.0kJ 4 kcal / 16. Supplementation builds upon the fundamentals of everyday good nutrition to provide more support and better results for the athlete. running faster or jumping higher. If symptoms persist. Quantity and quality of food intake are not the only aspects that must be addressed by the athlete when considering good sports nutrition practice. OBJECTIVES Following completion of this module. Athletes need to understand that their requirement for many nutrients are increased over that of sedentary individuals. 2 Completion of this module will facilitate a solid understanding of the need for and workings of the Balance Training System (BTS).1 UNDERSTANDING THE NEED FOR SPORTS NUTRITION Everyday nutrition focuses on making healthy food choices throughout the day to assist the maintenance of health and well-being.7kJ 9 kcal / 37. a combination of three nutrient groups provide all of the energy that we need. They provide us with the daily energy needed for growth and maintenance. Identifying the athlete’s primary goal enables them to look into one of ﬁve Balance sub-systems that will direct and assist them to make effective sports nutrition choices to complement their training and nutrition plans. and adjust their dietary intake accordingly. Correct timing of the intake of meals. it is a crucial aspect of any training plan and must be ﬁne‑tuned to ensure their full potential is realised. losing fat. Sports supplementation is a targeted approach to encourage the optimum physiological responses to exercise and therefore achieve the best results. which has been researched and developed to provide comprehensive nutritional education and support for all athletes. It often takes a lot of trial and error before things come together. general everyday good nutrition practice may not be enough to deliver the desired results.
Phenylalanine. duration and type of training carried out by an athlete. Optimal protein intake is important for sustaining healthy muscle tissue. Methionine and Lysine. .7 1. often referred to as ‘building blocks’. meaning they must be derived from the diet because they cannot be produced by the body. protein requirements can vary widely between active and sedentary individuals. This can seriously jeopardise an athlete’s chances of success. so performance can only continue at 65–70% maximum output. consult a healthcare professional. Anaerobic exercise occurs when the body is working at a high intensity – e. and the supply of oxygen to the exercising muscle does not meet demands. 3 PROTeIN Protein is capable of providing energy during exercise but this is counterproductive to the more important roles it fulﬁls within the body.e. rather than to provide energy directly to exercising muscle cells. intensity. Clinical Sports Nutrition. The breakdown of fat to release energy can only occur when adequate oxygen is present in the muscle cells i. The source of this extra energy is important because the body exhibits preferences in its choice of fuel sources during exercise. higher quality = better absorption. additional intake through the diet is necessary. Anaerobic simply means ‘without oxygen´. weight training.2 0. Use only as directed. Carbohydrate is the only fuel source that can be broken down under anaerobic conditions. Leucine.0-1.0 1.8-1. Dietary fat can be of both animal (dairy/meat) or plant (oils) origin. relying on fat as a major energy source during exercise will produce only average results. vegetarianism etc. For an everyday healthy eating plan. 25-30% of daily energy intake However. Muscle tissue requires a quality source of dietary protein to be able to grow effectively and increase in size. as high Always read the label. Eight amino acids are considered to be essential. The three major energy nutrients provide the pivotal role in the success or failure to the athlete’s performance. Dietary carbohydrates are essential to build muscle glycogen stores and thus support maximal effort during exercise. Football Resistance athletes (early training) Resistance athletes (steady state) Female athletes 2. during aerobic exercise or to restore glycogen in the absence of carbohydrates. Proteins are comprised of approximately 22 smaller units called amino acids. Activity Adolescent athletes & body builders Sedentary men & women Elite endurance Moderate intensity endurance (a) Recreational endurance (b) Power sports i. In: Burke and Deakin. The essential amino acids are: Valine.6 1. and even among different groups of athletes. exercise. are utilised in both structural (the formation of muscle tissue and bone) and functional (hormone and enzyme control) roles. and protein quality provides a measure of the efﬁciency with which protein can be utilised by the body i. Threonine. Some of the other amino acids are classiﬁed as conditionally essential. Note: Alcohol intake should be carefully regulated and does not represent a signiﬁcant source of energy intake in the diet of most prudent athletes.0 Protein requirements g/kg bodyweight/day 0. the building of new tissue and muscle growth. For this reason.2. particularly in contact sports or in pure endurance disciplines. These amino acids are Glutamine. If symptoms persist.4-1. When these stores are fully loaded. For this reason. Carbohydrates are the preferred fuel source for exercising muscle cells and. they represent a fuel source for strenuous activity. Protein and amino acid needs for training and bulking up. as illustrated in the following table: Carbohydrates can only be stored in very limited amounts within muscle and liver cells as a complex compound called glycogen.e. high intensity performance can no longer be supported. Histidine and Glycine. In contrast to carbohydrates. 2006: 73-112. Tryptophan. 15% daily energy intake = approx. current recommendations suggest that daily energy intake should be achieved in the following way: (1. 55% of daily energy intake = approx.2 ~15% lower than male athletes (a) Exercising approximately four to five times per week for 45-60min (b) Exercising four to five times per week for 30min at <55% VO2peak Source: Tarnopolsky MA. FAT Fat is a useful energy source during moderate or low intensity exercise. Another reason for an athlete’s nutrient intake to differ from that recommended to the general public is the need to support the development of muscle size and strength.4) MACRONUTRIENTS and ENERGY DYNAMICS Sports nutrition planning depends upon the frequency. The organisation of the amino acids in sequence dictates the nature and role of the protein. illness.7 1. but will become depleted as exercise continues beyond 60–90 minutes. with this in mind.5-1. 15% CARBOHYDRATeS 25-30% 55% Carbohydrate Protein Fat = approx.e. once consumed.the three listed nutrients. these recommendations will often vary for the athlete. depends upon all of the amino acids being present in optimal proportion. Protein synthesis. Foods rich in protein are primarily of animal origin and.g. Sydney: McGraw-Hill Companies Inc. but when certain conditions such as stress. Isoleucine. Arginine. once ingested and absorbed. it is not unreasonable for athletes to acquire as much as 65– 70% of their total daily energy intake from carbohydrate food sources. prevail.0 1. During prolonged exercise. 3rd Edition. The primary reason for this will be their greater total energy requirement. meaning under normal circumstances the body is not reliant upon the diet for their provision.8-1. fat storage within the adipocytes (fat cells) is potentially unlimited. when glycogen stores become depleted.3.
which help to carry oxygen to working muscles and genetic material. As a stand alone energy source. consult a healthcare professional. VITAMINS Vitamin C (Ascorbic Acid) An important cellular antioxidant. If symptoms persist. gymnasts. During catabolism. Vitamin A is also important for correct vision and immune function. the Vitamin B group is essential for the metabolism of energy. stored as glycogen. Always read the label. vitamins and minerals are typically only required in relatively small amounts and for this reason are termed ‘micronutrients’. fat is mediocre. where food supply and/or choice is restricted • Athletes whose heavy training competition schedule. they fulﬁl the role of co-enzymes. Vitamin D (Cholecalciferol) For the maintenance of calcium balance and enhanced intestinal absorption of calcium. high intake of reﬁned carbohydrates • An athlete who chooses to eliminate one or more food groups from a diet i. A catabolic environment is quickly brought about by the onset of exercise and will continue until energy providing nutrients are supplied in the form of food. allowing the body to utilise the carbohydrates. You can reduce this problem by choosing a higher percentage of protein as your calories consumed. Implication If energy intake consistently exceeds energy expenditure. Required for the synthesis of collagen (a structural protein) and the synthesis of carnitine. the catabolic process will result in a net loss of energy stored as body fat and muscle tissue. The growth and storage of nutrients that occur when the body is in an anabolic environment is very important for active people and athletes. Athletes often need to monitor their intake of vitamins and minerals to ensure an adequate intake. high protein diets. All three macronutrients can fuel aerobic exercise. or busy work life interrupts their ability to prepare and plan wholesome meals A brief summary of some critical roles that vitamins and minerals play within the human body are found here. The body is able to harness the energy from food and convert it into stores that can be available during times of increased physical exertion. Vitamin A (Retinol & ß-carotene) Essential for growth and development. which are necessary to catalyse numerous reactions. food intolerances and aversions • Many athletes have prolonged travel for training and competition. This is particularly true for athletes who fall into one of the following categories: • The athlete is following an energy restricted diet in order to maintain low body weight or a minimum body fat % i. but its importance stems from the valuable role it plays in supplementing and sparing the restricted carbohydrate stores and the fat soluble vitamins it supplies along with many other beneﬁts from essential fats including joint health. both for the synthesis of new proteins and as an energy source or supplement. This results in the storage of energy. (an important compound used in the transportation and breakdown of long-chain fatty acids). and progressive weight gain will occur. brain function. Vitamin B Group Collectively. hormone production. etc. Vitamin B12 & Folic Acid Important in the development of red blood cells. the anabolic process will result in the storage of the excess energy as body fat. ß-carotene is a pro-vitamin.e. Therefore a mulitvitamin should be considered. focus. When the body begins to call upon these stores of energy. Vitamin E (Tocopherol) The primary antioxidant within the cell membrane and is important to maintain cellular structure and integrity. bodybuilders • The athlete who chooses a diet that does not provide a balanced intake of macronutrients i. resulting in progressive weight loss.e. such as exercise. due to its role in gene expression and tissue differentiation. Vitamin D is integral in promoting bone health to assist in preventing fractures in contact sports. Anaerobic exercise is carried out in the absence of oxygen and refers to high intensity exercise that can only be sustained for short periods i. Carbohydrates. growth and development. It has been identiﬁed as an important antioxidant. . and muscle cells are degraded to provide free amino acids (protein). sprinting/weight lifting. vegetarian. the production of new cellular material and growth. Anabolism is the metabolic process by which simple substances are combined to form more complex substances (‘building up’). because it promotes maximal energy reserves and muscular development. glycogen and fat stores are broken down to supply energy. Use only as directed.intensity performance can not be supported. and ATP-PC (creatine based energy) are the only fuel sources used for anaerobic exercise. To allow the body to capture food energy. a catabolic environment exists.e. The stores of energy generated during anabolic periods can be mobilised when the body becomes short of available energy. BUILDING UP and BREAKING DOWN ENERGY STORES The demands for energy ﬂuctuate throughout the day. meaning it can be converted to Vitamin A as required. MICRONUTRIENTS Vitamins and minerals are essential nutrients the body requires to enable proper function. heart health. fat and protein supplied by the diet. Typically. Unlike the energy providing nutrients (macronutrients). Advanced nutritional training tip 4 Aerobic exercise is typically low-moderate intensity that can be sustained for prolonged periods of time. an anabolic environment is created. It is easy to appreciate that athletes will frequently have an increased demand for various micronutrients.e. Implication If energy intake consistently falls short of energy expenditure.
FAO Food and Nutrition paper 66. Exercise associated hyponatraemia: quantitative analysis to understand the aetiology. Carbohydrates represent an additional energy source. Iron Required for the formation of haemoglobin. 3) FAO. protein synthesis. At the right concentration (between 4% and 8%). References 1) Position of the New Zealand Dietetic Association (Inc): 2008. carbohydrates also promote the uptake of water into cells. particularly on hot days as a result of sweating. Daily water intake is provided from the food and drink we consume and also from the many metabolic reactions that produce water as a waste product within the body. Reports suggest that dehydration in excess of 2% of body weight can decrease the capacity for work by about 20%. possibly by increasing the number of insulin receptors on the cell membrane and/or their interaction with insulin. Selenium Is required for the powerful intracellular antioxidant enzyme. WHO. providing a boost to performance by either topping up or sparing existing glycogen stores. Rome: Food and Agriculture Organisation of the United Nations. 1985. 5) Burke and Deakin. 2006 Always read the label. 2006 6) Position of the New Zealand Dietetic Association (Inc): 2008. both within and outside the cell. glutathione peroxidase. Energy and Protein Requirements. carbohydrate metabolism. Magnesium Plays a role in protein synthesis and the metabolism of carbohydrates. Calcium also has essential functions in ensuring the maintenance of muscle contractility and proper response to hormones and neurotransmitters. Iron also fulﬁls a role in the correct functioning of many enzymes. WHO. however even with sports drinks. Fats and Oils in Human Nutrition: Report of a joint expert consultation. bone metabolism. Sydney: McGraw-Hill Companies Inc. . Zinc Zinc is a constituent of many enzymes (+200) and in this role plays a part in protein digestion. WHO. sports drinks containing the ﬁve important electrolytes which are sodium. Sports drinks provide additional nutrients. Nutrition for Exercise and Sport in New Zealand. Sawka MN. It is believed that chromium optimises the action of insulin. relative to sweat losses. 7) Montain SJ . Nutrition for Exercise and Sport in New Zealand. Hyponatraemia may occur in prolonged endurance events (lasting >2hours) as a result of consuming large volumes of low sodium containing sports drinks or water. consult a healthcare professional. 40:98-105. UNU meeting. oxygen transportation and protection against free radical damage. If symptoms persist. It also has a role in assisting thyroid function. potassium. calcium and chloride help to promote ﬂuid balance and optimal hydration. The demand for water intake is greatly increased during exercise. Optimal hydration is key in preventing hyponatraemia (a severe drop in blood sodium levels) which is a potentially life threatening condition (5). Zinc is also essential for immune defence systems. excessive ﬂuid intake should be avoided (6. WHO. HYDRATION In addition to energy requirements. which is the body’s way of regulating internal temperature. It is suggested that you consume 1ml/cal – average 2–3L/day. Chromium Forms part of the ‘glucose tolerance factor’. FAO/WHO Expert Consultation on Carbohydrates in Human Nutrition.7). Geneva: World Health Organisation. magnesium. 4) FAO. UNU. It is important for muscle contractions and is an essential bone mineral. Cheuvront SN. the oxygen carrying protein in red blood cells. Br J Sports Med. hydration is a major nutritional factor inﬂuencing performance. through evaporation and cooling. 3rd Edition. 5 Sodium & Potassium The balance of sodium outside the cell and potassium inside the cell is largely responsible for the maintenance of the normal composition of ﬂuid.MINeRALS Calcium Important in promoting healthy bone mass. 1993. 2) FAO. Rome Food and Agriculture Organisation of the United Nations. such as carbohydrate and electrolyte content to assist hydration. Report of a joint FAO. The risk of hyponatraemia can be reduced by using sodium containing sports beverages. 1998. Clinical Sports Nutrition. By replacing the electrolytes lost in sweat. Use only as directed.
Reap the rewards and show off all that hard work.O. .THE BALANCE TRAINING SYSTEM Everyone needs to pay careful attention to proper nutrition in order to keep up with the pace of their sport or goal. Blast Energy Squeezegel Refuel + RecoverCarb:Pro 4:1 Restore Energy Powder (NZ Only) Mag Primer The Balance Training System guarantees you Quality.000 Capsules Muscle 2Go Protein Bars Effervescent Creatine Powder N. Purity. concise way for athletes to put their sports nutrition strategy into practice. When size and strength matters. Take “big” to another level and rely upon this stack to get you there. 100% Quality. Everyday nutrition to support hard training and rapid recovery. 100% Purity. If symptoms persist. Look for the Quality Guaranteed logo found on all Balance products. these supplements count. support package for endurance athletes designed to deliver the nutrients needed to keep you going and going. Always read the label. The Balance Training System (BTS) recognises the varying demands placed upon people across the training and sporting spectrum and offers an effective solution to implementing proper sports nutrition practice. The ultimate. Identifying the athlete’s primary goal enables them to lock into one of ﬁve Balance sub-systems that will direct and assist them to make effective sports nutrition choices to complement their nutrition plans. the BTS encourages the successful achievement of the individual’s goals. Science-based Formulas. WPI Protein Powder 100% Natural (unﬂavoured) WPI Protein Powder (ﬂavoured) 100% Pure Colostrum Powder 100% Pure Glutamine Powder 100% Micronised Creatine Powder 100% Whey Protein WPC/WPI Powder Fuel 2Go Protein Bars (NZ Only) Glutamine 1000 Capsules BCAA Capsules Sports Multi Plus Antioxidants Capsules Ultimate Recovery Stack Amino-Pro Ultra Ripped Protein Powder Liquid Carnitine Carnitine Capsules Thermo-Ripped Capsules Original Mass Gainer Protein Mass Gainer Plus Promilin & HDPS Massive 70:30 Protein Tribulus 20. Mixability and Great Taste and most important of all. Use only as directed. High performing supplements formulated to cover the spectrum of demands created by regular training. By providing a structured and user-friendly way to tackle sports nutrition. 6 MUSCLE FUEL + REPAIR ELITE ENDURANCE PURE Fuel + Recovery LEAN MASS ENDURANCE A straight-forward range of pure supplements delivering the highest quality individual nutrients to advance muscle gain. Balance has developed a range of sports nutrition supplements that work synergistically to drive the individual towards their goal and offer a simple. Positive Results. complete. consult a healthcare professional. 100% Results. Shed body fat and emphasise awesome muscle tone with the help of the latest science and formulations.
tennis. soccer and rugby. cricket. backing up your calorie-burning efforts in the gym or on the track. rowing or swimming. then think Mass. running. LASTING RESULTS. soccer. lean. The Pure range is simply the best of everything. MODULe 3 : FUeL & RecOVeRy ULTIMATE PERFORMANCE AND MUSCLE REPAIR. Optimum recovery is key to the vast spectrum of impact-driven sports (rugby. MODULe 4 : Lean ULTIMATE RIPPED BODY. The Fuel & Recovery range supplies quality ingredients for muscle development and retention. FAST. These products are driven by a single active ingredient. league. highest quality.com .balancesportsnutrition. The powders in this range are high-tech and scientiﬁcally formulated. They can be used to create powerful stacks to further your recovery. ULTIMATE RESULTS. hockey) or bodybuilding. MODULe 2 : PURe ULTIMATE CLEAN. netball. without the fuss. Products under the Endurance system are designed to optimise hydration and provide energy so you can maintain optimum performance. The Lean system range encourages your natural metabolism to unlock stored body fat and use it for energy. mass or endurance objectives. NZ: 0800 268 872 or visit our website www. to the impact sports of volleyball. in concentrated. these products are specially formulated to help you achieve your goal. MODULe 5 : mass ULTIMATE MUSCLE BULK. These products are beneﬁcial to your post-exercise or post-sport recovery phase. convenient formats to suit the urgent demands of recovery. Endurance is vital in a number of sports. If the goal is big. from the pure endurance athlete competing in triathlons. These are the master ingredients behind the remaining four goal-oriented systems. MODULe 6 : enDURance ULTIMATE PERFORMANCE. please contact our Sports Advisor on AUS: 1800 888 964. When you want to look your best. For more information.MODULe 1 : ALL SYSTEMS FUnDamentaLs In SPORts NUtRItIOn The 5 Systems approach and its application for the Ultimate Sports Performance. These products deliver the maximum macronutrient and kilojoule content and the most potent nutrients for building muscle mass round the clock.
FOR MORE INFORMATION VISIT www.com 4236_NZ .balancesportsnutrition.CONTINUING EDUcATION MODULE 1 An overview of the products in the range and how they make up the Balance training system.
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