CONTINUING EDUcATION MODULE

6

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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the ability to sustain maximal effort is lost and performance will deteriorate. Training adaptations resulting from endurance sport include an increase in the number of mitochondrion. and will be rapidly depleted in endurance events. Within the muscle cell there is a structure called the mitochondria in which most of the energy to power muscular contractions is produced. They typically involve disciplines such as running. the longer that effort can be supported. The more energy that is available for use. Other sports may also fall into the category of endurance sports. complete. For further advice contact our Sports Advisor: Freephone Australia: 1800 888 964 Freephone New Zealand: 0800 268 872 www. fat and protein) can be utilised when oxygen is present. such as strength or sprinting and incorporate the appropriate training. a 5 set game of tennis may last more than three hours. During exercise. OBJECTIVES Following completion of this module.6 To identify the benefits and key features of the Endurance – Balance Training System and to gain an understanding of its practical application to athletes. The repetitive nature of training for endurance athletes can result in an increased risk of over-use injuries. swimming. fat and protein). the demand for oxygen by the muscle cell frequently exceeds supply. In this scenario. These intra-muscular stores of energy are. . limited. while still maintaining an aerobic (oxygen present) environment. such as cycling uphill. Individuals regularly involved in such activity require specialised support to avoid burnout and injury. is beneficial as it protects the anaerobic fuel sources from rapid depletion. the participant will be able to: Understand the purpose of the Endurance WHAT?  – Balance Training System UNDERSTANDING THE TRAINING DYNAMICS Success in endurance sports requires regular sport-specific training to condition the body to cope with the demands of prolonged exercise. and improved blood supply to the exercising muscles. The benefit of this is that multi-fuel sources (carbohydrates. Training or competition events that commonly last in excess of 90 minutes are referred to as endurance events. WHY?  Consider the sports nutrition required for the unique demands of endurance sports HOW? Link the Endurance product offerings to the needs of the athlete WHO?  Successfully identify potential consumers of the Endurance – Balance Training System The ultimate. The adaptation to endurance training. If symptoms persist.com Always read the label. This enables the endurance athlete to work at a higher effort. however. The endurance athlete will vary the effort throughout a training session or competition. and the beneficial adaptations from training to occur. cycling. Endurance athletes ask a lot from their bodies during training and must repay this with adequate periods of rest and recovery to allow the muscle tissue to recover. The Endurance – BTS provides the answer with a focused combination of energy packed supplements. Continuing Education Module No. because their metabolism does not require oxygen – this process is referred to as ‘anaerobic exercise’. if sufficient recovery periods are not factored into training schedules. which increases the capacity to work aerobically at higher intensities. When this occurs. Participation in endurance sports is growing and incorporates events such as triathlons. multi-sports and surf lifesaving. sprinting to catch a competitor or swimming in rough open water. blood flow to the muscles is increased in order to deliver more oxygen and fuel substrates (carbohydrate. Use only as directed. During periods of high intensity work. only energy stores within the muscle cell (creatine and carbohydrates) can be used to fuel the exercise.Balance Training System Endurance GOAL 2 TARGETING THE ATHLETE The Endurance – Balance Training System (BTS) caters for endurance athletes and their unique sports nutrition requirements. For example.balancesportsnutrition. consult a healthcare professional. kayaking and require a sustained output of effort. marathons. support package for endurance athletes designed to deliver the nutrients needed to keep you going and going. It may also be necessary to focus on individual areas of performance.

concentrating only on carbohydrates. perhaps more than once a day. Energy balance Energy Intake = Energy Expenditure In summary. CaRBohyDRatE Carbohydrates are stored in very limited amounts within the body as the complex carbohydrate ‘glycogen’. Exercising muscle can oxidise (breakdown) at least eight amino acids for the production of energy. protein requirements can reach up to 1. Depletion of glycogen stores can be delayed by eating or drinking carbohydrates while exercising.2 grams of protein per kilogram of body weight. Given the amateur status of most endurance athletes. carbohydraterich foods should represent the greatest proportion of energy intake. There are large fat depots within the body and they represent an ongoing reserve of energy to fuel aerobic exercise – an athlete could run at marathon pace for approximately 120 hours! Through training. and may consequently lead to a loss in strength and muscle tissue or increase the likelihood of overuse injuries. An individual participating in four to five hourly sessions per week should look to consume approximately 1. An energy deficit will also fail to provide the nutrients required for recovery. carried out at moderate to high intensity levels. Use only as directed. Current recommendations for protein intake for individuals involved in endurance exercise vary. Fat choices should be sensible and the majority should be consumed from mono and poly unsaturated fats. In some cases. This descriptive term identifies the point at which muscle glycogen has been depleted and maximum energy output can no longer be maintained. Attention to diet is essential for endurance athletes to ensure total daily energy intake is sufficient to meet their needs. To consistently encourage maximal stores of glycogen. Without this. Endurance athletes often forget about protein. Protecting muscle tissue in this way helps reduce the incidence of injury and retain maximal strength.SPORTS NUTRITION & ENDURANCE Endurance athletes are typically lean. For the highly competitive individuals training for long periods. work capacities are enhanced. it is important to increase the intake of protein accordingly. The major priority of the endurance athlete is to maintain body weight and energy balance. Guidelines for carbohydrate intake to support the daily requirements for the endurance athlete’s recovery and fuel needs suggest 5–7 grams of carbohydrate per kilogram of body mass for those involved with moderate intensity exercise programmes. the additional time taken up with training must be slotted into an already busy schedule.6 grams per kilogram of body weight. as much as 65–75% of energy will be sourced from carbohydrates. . This will be accompanied by a significant decrease in performance capacity. These oils are rich in omega 3 oils. Given the increase in use of protein as a source of energy during endurance exercise. The key reason for this increased need for protein-rich foods is for the incorporation of amino acids into the energy providing pathways. By protecting carbohydrate stores in this way. when dietary reserves begin to fall short. athletes may fail to restore energy reserves properly following exercise. several studies have shown that the addition of protein to carbohydrate is vital for overall performance recovery. If symptoms persist. endurance athletes increase their ability to use fat as an energy substrate. taking into account training sessions. consult a healthcare professional. Time constraints can potentially result in poor dietary choices. 3 Fat Fat can be a very valuable source of energy for the endurance athlete. depending upon the extent of training. PRotEIN Due to the high training requirements commonly undertaken by the committed endurance athlete. source of protein. This is compared with a recommended intake of 7–10 grams per kilogram of body weight for athletes involved in 1 to 3 hours of exercise daily. Depletion of these stores results in the phenomenon commonly referred to as ‘hitting the wall’. and this serves to offset the depletion of carbohydrate stores. This helps to prevent excessive breakdown of muscle tissue as an alternative Always read the label. rather than muscle tissue. Good sources being fish oil and flax seed oil. which fail to provide the energy intake required to balance expenditure. which will negatively affect future training sessions. the requirement for dietary protein is higher than that of non-active individuals. because carrying excess body weight is detrimental to performance. which may be helpful in reducing joint inflammation and damage. the energy from the food consumed daily must match the energy required throughout the day. However.

The process of glycogen depletion during exercise acts as a stimulus for the rapid synthesis of new carbohydrate stores in the immediate hours after exercise. The intake of additional carbohydrates during exercise helps to maintain the concentration of blood glucose and prevent the weakness associated with hypoglycaemia (low levels of blood glucose). Sodium is the major electrolyte lost during exercise. electrolytes play important roles in maintaining concentration gradients across cell membranes and also in the potentiation of neural signals. excessive fluid intake should be avoided (2. potassium.TIMING IT RIGHT BEfoRE Preparing for a competition event or a particularly strenuous training session often warrants additional attention to nutrition prior to the start of exercise. Use only as directed. making use of the window of opportunity is essential and the athlete should aim to consume 1 gram of carbohydrate per kilogram of body weight immediately after exercise and then again at 2 hours after exercise. relative to sweat losses. The key aims of pre-event nutrition strategy is to: • Maximise glycogen stores 4 carbohydrates it needs to rapidly refill glycogen stores and provide for the demands of the next training session. . the timing of the nutrient intake is not as crucial. consult a healthcare professional. E. duration of the event. This approach serves to provide the body with the Always read the label. the addition of a carbohydrate source to fluid intake provides convenience and performance benefits. Sweat is composed of both water and electrolytes and it is therefore important to pay attention to the losses of both electrolytes and fluid during exercise and to target their replacement effectively. Reports suggest that dehydration in excess of 2% of body weight can decrease the capacity for work by about 20%. It is also important to take carbohydrates throughout the event. which is the body’s way of regulating internal temperature. If symptoms persist. A carbohydrate content of approximately 6%–8% provides the ideal concentration to promote water uptake and hydration. gastrointestinal tolerability of the athlete and pre-event nutritional status. rather than waiting until the athlete begins to feel slightly fatigued. If successive exercise sessions are scheduled within a 24 hour period. with lower levels of chloride. The impact on insulin release (the hormone responsible for the uptake of nutrients into the cell). The demand for water intake is greatly increased during exercise as a result of sweating. The addition of carbohydrate to water provides two notable benefits: • C  arbohydrate represents an additional energy source. however even with sports drinks. hydration is a major nutritional factor influencing performance.3). Regular fluid intake from the beginning of exercise helps to maintain gastric volume. When the time frame is greater than a day between exercise sessions. Athletes can typically tolerate 150–300mL of fluid intake every 15–20 minutes. FLUID INtaKE In addition to energy requirements. providing a boost to performance by either topping up or sparing existing glycogen stores • D  epending upon the concentration of carbohydrates within the sports drink solution. accompanied with 300–600mL of water. Hyponatraemia may occur in prolonged endurance events (lasting >2hours) as a result of consuming large volumes of low sodium containing sports drinks or water. Within the body. 1 scoop provides X amount of carbs so it should be mixed with Y amount of water Water consumption does not contribute to fuel requirements or the replacement of electrolytes. The inclusion of electrolytes in sports drinks serves to restore optimal hydration and fluid balance within the body. DURING During exercise periods there is a need to address three key outcomes of exercise. the rate of uptake of water into the body can also be increased. until 45 minutes before exercise begins. • Optimise hydration • Prepare the athlete psychologically A pre-event meal should be consumed within 4 hours prior to the onset of the exercise session. Fluid intake is also very important throughout the duration of endurance events. AftER Recovery and repair are essential to the success of every endurance athlete. and provide 200–300g of carbohydrate. calcium and magnesium that are also present in sweat. In order to manage the requirements of endurance events. but can be useful in addition to sports drinks and food to meet total fluid requirements.g. depending upon the individual’s tolerance of food intake before exercise. the emphasis for carbohydrate consumption is to achieve a total intake of 7–10 gram of carbohydrate per kilogram of body mass in a 24 hour period. fibre and fat content within the meal should be restricted to moderate-low amounts to avoid gastro-intestinal upsets during exercise. The addition of moderate amounts of protein to the post-exercise meal helps the body to absorb the nutrients faster. and are very important to ensure correct metabolic functioning. Optimal hydration is key in preventing hyponatraemia (a severe drop in blood sodium levels) which is a potentially life threatening condition (1). The protein. In this situation. is greater when protein and carbohydrates are consumed together. Fluid intake should continue in the build-up to exercise at an approximate rate of 150–300mL every 15–30 minutes. The risk of hyponatraemia can be reduced by using sodium containing sports beverages. An intake of 30–60g of carbohydrate per hour of exercise is the guideline from which the individual athlete should create their personalised plan. This time is often referred to as ‘the window of opportunity’. all of which progressively impair performance: • Increasing body temperature • Decreasing body water • Declining carbohydrate stores The individual plan will depend upon factors such as climate.

sodium and potassium in a cleantasting pre-exercise formula that gets you to the start line with the best possible electrolyte balance in your bloodstream.4g Carbs 0.. consult a healthcare professional. add 56g (approx 1 heaped scoop) to 700mL of water and mix (this is your standard sipper bottle). Restore Energy’s efficacy has been enhanced with the addition of carbohydrates to boost energy reserves and water uptake. Good levels of magnesium in the right balance with calcium help your body to activate and relax muscles appropriately. FLAVOURS: Lemon Chill. before. which then supports continued cramp-free muscle performance out in the field. 1.0g Fat FEATURES & BENEFITS  High-dose magnesium to support optimum muscle function and cramp-free muscle response  No added artificial sweeteners. MACRONUTRIENT PROFILE – CRITICAL PERFORMANCE FACTORS 19. scientifically engineered to help the individual maintain optimal fluid balance and avoid the detrimental effects of dehydration. Osmolality of made up solution 325mOsm/L. Restore Energy drink is an important training and competition partner. Always read the label. during and after the event.2g Carbs 0. Orange Crush. Add 25g (half a scoop) to 200ml of water and shake to dissolve. If symptoms persist. Body fluids lost while exercising must be replaced to ensure the water you consume is taken up by muscle tissue. Balance Mag-Primer FLAVOURS: Tropical.1g Fat 5 FEATURES & BENEFITS Assists with rehydration with electrolyte formula   elps provide sustained energy with added carbs H  Supports muscle recovery and helps avoid muscle breakdown with added BCAAs  Great tasting fruit flavours MAG-PRIMER Prime your body to “give its all” over long distance training sessions and events with Balance Mag-Primer. WHO SHOULD USE IT? Endurance athletes and sports teams.3g Protein 251kJ per 16g serve (Orange Crush) <0. Balance Mag-Primer provides high-dose magnesium combined with calcium. Use before. Do not exceed 2 serves daily. and Branched Chain Amino Acids to assist with the recovery of muscle tissue and assist with the uptake of carbs into the muscle.PRODUCT PROFILES MAG-PRIMER Balance Endurance – Mag-Primer has been formulated to help endurance athletes prepare to go the distance and maintain a crampfree muscle response. RESTORE ENERGY POWDER (NZ ONLY) Maintain your peak performance with Balance Restore Energy Powder. Use only as directed. the osmolaity is ideal for optimizing hydration and increasing absorption of electrolyte minerals to keep you on top – before. MACRONUTRIENT PROFILE – CRITICAL PERFORMANCE FACTORS 14. minerals and energy and helps prevent dehydration. WHEN & HOW? Take 1 serve prior to exercise to load magnesium levels. Magnesium is a vital mineral that plays a key role in over 300 different biochemical reactions throughout your body. . Dehydration has a significant effect on performance and a loss of only 2% of body fluids can reduce performance by up to 20%. colours or flavours  Formulated for high bioavailability  Tastes great  Assists with hydration with electrolyte formula  Assists and maintains glycogen (energy) stores with a carefully chosen blend of carbohydrates for sustained energy. Berry Blast SIZES: 600g. including energy production and muscle response.6kg WHO SHOULD USE IT? Endurance and impact sports athletes. Lemon Chill SIZES: 780g REStoRE ENERGy PowDER Balance Endurance – Restore Energy drink is a sports specialised electrolyte replacement formula. Plus it contains a blend of carbohydrates for sustained energy. during and after exercise as a thirst quencher and to provide additional energy and electrolytes for your ultimate performance. Research confirms isotonic electrolyte replacement enhances the absorption of fluids. WHEN & HOW? Add 16g (approx 1/3 scoop) to 200mL water and stir until mixed or.0g Protein 339kJ per 25g serve (Tropical Flavour) 0. Formulated as an isotonic solution when made as directed. during and after the event.

Use only as directed. During Exercise: Consume one squeezegel with 300-400mL of water every 20-30 minutes. consult a healthcare professional. With a 4:1 ratio of carbohydrates and protein. Water intake is essential to help prevent dehydration. Always read the label. Balance Endurance – Refuel + Recover utilises the combined benefits of carbohydrate and protein intake to maximize recovery and optimise energy reserves. during your warm up. Not only does it assist in replacing the vital carbohydrate stores depleted during exercise. Before Exercise: Consume the contents of one squeezegel with 300-400mL of water 10-15 minutes before competition. the product should be consumed in accordance with directions. transportable source of 25g complex carbs a Fast absorption – for intense and prolonged exercise a Sustained energy to fuel your muscles from start to finish a Carbohydrate energy to help you perform to your max a Tastes great WHO SHOULD USE IT? Endurance athletes. The gel sachets are convenient to carry and consume. Where possible. SIZES: 10 x 50g squeezegels REfUEL + REcoVER In line with current research. FLAVOURS: Lemon Chill. to avoid the possibility of gastrointestinal upset. MACRONUTRIENT PROFILE – CRITICAL PERFORMANCE FACTORS 25. Your body burns carbohydrate to provide ATP (Adensoine Triphosphate) that helps muscle to perform. but also helps rebuild and protect the muscle used whilst exercising. Regular replenishment of energy levels is required to support muscle performance. For General Energy Use: Consume the contents of one squeezegel. Complex carbohydrate energy is stored as glycogen. Must be consumed with the appropriate fluid intake. This is a great window of opportunity to assist recovery. This great tasting formula supplies energy fast to help ensure the ultimate performance from your body. energy sQUeezegels 6 Balance Energy Squeezegel gives you 25g of pure complex carbohydrate in the form of maltodextrin.1g Protein 440kJ per 50g serve (Lemon Chill) 0g Fat FEATURES & BENEFITS a Convenient. If symptoms persist. When used during exercise. with 75% stored in the muscles and 25% stored in the liver. dissolved in a large glass of water whenever you need that extra energy. the use of energy squeeze packs should be accompanied by water intake. this product helps deliver the nutrients necessary to best support endurance performance with speed and efficiency. rapidly delivering 25g of complex carbohydrates to the active muscles with minimal risk of intestinal upset.6g Carbs <0. After Exercise: Consume one to two squeezegels with the correct amount of water to replace lost carbohydrate. Tropical Crush. .ENERGy SQUEEZEGELS Balance Endurance – Energy Squeezegels have been formulated for athletes on the move. Always consume 300-400mL of fluid per squeezegel. WHEN & HOW? For Intense or Prolonged Exercise: Use up to 10 serves per day.

6kg – Orange Crush. and is ideal for those who need that training boost. Lemon Barley •  Provides carbohydrates and protein to initiate optimum recovery response •  A valuable source of carbohydrates to maintain glycogen stores •  High quality proteins assist the recovery process and muscle integrity •  Promilin® – Fenugreek extract for fast carbohydrate uptake and speed up muscle recovery Why? Carbohydrates are high on Balance Endurance’s list of priorities in order to support sustained maximal effort. Sawka MN. Tropical Pineapple SIZES: 750g SUMMARY – ENDURANCE – BTS What? The Balance Endurance range of supplements is all about energy and empowering the endurance athlete with the nutritional resources needed to undertake endurance training. Who? Athletes involved in regular endurance training have high requirements for energy. Energy Squeezegels – Gel – 10x50g sachets –T  ropical Crush Lemon Chill • Your ultimate energy boost •  25g of complex carbohydrate per serve • Immediate energy source •  Formulated to minimise gastrointestinal upset • Convenient carry sachet FLAVOURS: Lemon Barley. run) PRODUCT Mag-Primer Restore Energy Refuel + Recover Mag-Primer Restore Energy PM training 1+ hours 1 squeezegel every 30 min Refuel + Recover Water DOSAGE 1 Serve 700ml per hr 1 Shake 1 Serve 700ml Water per hour 300ml Water 1 Shake 350ml References 1) B  urke and Deakin. 2006 Within 30 mins of training Before PM training Within 30 mins of training Before bed Always read the label. Lemon Chill. . cycle. Hydration is covered with an advanced electrolyte formula. Give your performance that added edge with Balance Refuel & Recover with the combined benefits of carbohydrate. proteins and electrolytes are essential during and after training and competition. If symptoms persist. Balance Endurance provides a complete and handy range of supplements to support training. 40:98-105. Berry Blast •  Electrolyte formula to maintain optimal hydration •  Additional carbs to sustain energy levels •  BCAA’s to help recovery and reduce muscle breakdown MACRONUTRIENT PROFILE – CRITICAL PERFORMANCE FACTORS 21. Exercise associated hyponatraemia: quantitative analysis to understand the aetiology. focus and continued physical and mental strength required to compete as an endurance athlete. 3rd Edition. Therefore carbohydrates. 1. 3) M  ontain SJ . Br J Sports Med. 2006 2) P  osition of the New Zealand Dietetic Association (Inc): 2008.5g Protein 471kJ per 30g serve (Lemon Barley) <0. Nutrition for Exercise and Sport in New Zealand. As a source of nutrition to recover post exercise drink approximately 1. Sydney: McGraw-Hill Companies Inc.REFUEL + RECOVER Endurance activity takes as much toll on muscle as it does on glycogen (energy reserves). Tropical Barley •  Pre-exercise formula to maintain crampfree muscle response •  High-dose magnesium and added electrolytes to maintain optimal hydration •  Provides carbohydrates for sustained energy •  Formulated for high bioavailability Restore Energy – Powder – 600g.1g Fat FEATURES & BENEFITS  upports optimum recovery response with 4:1 balance of carbohydrates and protein S Assists and maintains glycogen stores with carbohydrates   Rapid and sustained energy delivery  Full spectrum of electrolytes  Tastes great WHO SHOULD USE IT? Endurance and impact sports athletes. WHEN & HOW? Add 30g (approx 3/4 scoop) to 250-300mL water and stir or shake until mixed. and the addition of high quality proteins addresses the issue of recovery. sUpplement plan want to go tHe distance? TIME Before AM training AM training 1+ hours (swim. Recover quickly and be ready to train and compete. Balance Endurance aims to keep the athlete physically and psychologically tough enough! Refuel + Recover – Powder – 750g – Tropical Pineapple. Use only as directed. Ideal for endurance events over 2 hours as your optimum source of fuel. protein and electrolytes to maximize recovery and optimize energy production.6g per kilogram of bodyweight within 40 minutes. How? Mag-Primer – Powder – 780g – Lemon Chill. day in and day out.8g Carbs 5. Clinical Sports Nutrition. Cheuvront SN. consult a healthcare professional.

com 5236_NZ .CONTINUING EDUcATION MODULE 6 An overview of the products in the range and how they can be used to embrace your workout and gain maximum results.balancesportsnutrition. FOR MORE INFORMATION VISIT www.

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