CONTINUING EDUcATION MODULE

An overview of the products in the range and how they make up the Balance training system.
FOR MORE INFORMATION VISIT www.balancesportsnutrition.com

Not for public use or distribution.

Balance Training System Endurance

GOAL
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TARGETING THE ATHLETE

The Endurance Balance Training System (BTS) caters for endurance athletes and their unique sports nutrition requirements. Training or competition events that commonly last in excess of 90 minutes are referred to as endurance events. They typically involve disciplines such as running, cycling, swimming, kayaking and require a sustained output of effort. Participation in endurance sports is growing and incorporates events such as triathlons, marathons, multi-sports and surf lifesaving. Other sports may also fall into the category of endurance sports. For example, a 5 set game of tennis may last more than three hours. Individuals regularly involved in such activity require specialised support to avoid burnout and injury. The Endurance BTS provides the answer with a focused combination of energy packed supplements.

Continuing Education Module No.6

To identify the benets and key features of the Endurance Balance Training System and to gain an understanding of its practical application to athletes.

OBJECTIVES Following completion of this module, 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-specic training to condition the body to cope with the demands of prolonged exercise. It may also be necessary to focus on individual areas of performance, such as strength or sprinting and incorporate the appropriate training. During exercise, blood ow to the muscles is increased in order to deliver more oxygen and fuel substrates (carbohydrate, fat and protein). Within the muscle cell there is a structure called the mitochondria in which most of the energy to power muscular contractions is produced. Training adaptations resulting from endurance sport include an increase in the number of mitochondrion, and improved blood supply to the exercising muscles. This enables the endurance athlete to work at a higher effort, while still maintaining an aerobic (oxygen present) environment. The benet of this is that multi-fuel sources (carbohydrates, fat and protein) can be utilised when oxygen is present. The more energy that is available for use, the longer that effort can be supported. The endurance athlete will vary the effort throughout a training session or competition. During periods of high intensity work, such as cycling uphill, sprinting to catch a competitor or swimming in rough open water, the demand for oxygen by the muscle cell frequently exceeds supply. In this scenario, only energy stores within the muscle cell (creatine and carbohydrates) can be used to fuel the exercise, because their metabolism does not require oxygen this process is referred to as anaerobic exercise. These intra-muscular stores of energy are, however, limited, and will be rapidly depleted in endurance events. When this occurs, the ability to sustain maximal effort is lost and performance will deteriorate. The adaptation to endurance training, which increases the capacity to work aerobically at higher intensities, is benecial as it protects the anaerobic fuel sources from rapid depletion. 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, and the benecial adaptations from training to occur. The repetitive nature of training for endurance athletes can result in an increased risk of over-use injuries, if sufcient recovery periods are not factored into training schedules.

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, complete, support package for endurance athletes designed to deliver the nutrients needed to keep you going and going.

For further advice contact our Sports Advisor: Freephone Australia: 1800 888 964 Freephone New Zealand: 0800 268 872 www.balancesportsnutrition.com
Always read the label. Use only as directed. If symptoms persist, consult a healthcare professional.

SPORTS NUTRITION & ENDURANCE

Endurance athletes are typically lean, because carrying excess body weight is detrimental to performance. The major priority of the endurance athlete is to maintain body weight and energy balance.

Energy balance
Energy Intake = Energy Expenditure In summary, the energy from the food consumed daily must match the energy required throughout the day, taking into account training sessions. Without this, athletes may fail to restore energy reserves properly following exercise, which will negatively affect future training sessions. An energy decit will also fail to provide the nutrients required for recovery, and may consequently lead to a loss in strength and muscle tissue or increase the likelihood of overuse injuries. Given the amateur status of most endurance athletes, the additional time taken up with training must be slotted into an already busy schedule. Time constraints can potentially result in poor dietary choices, which fail to provide the energy intake required to balance expenditure. Attention to diet is essential for endurance athletes to ensure total daily energy intake is sufcient to meet their needs.

source of protein, when dietary reserves begin to fall short. Protecting muscle tissue in this way helps reduce the incidence of injury and retain maximal strength. Endurance athletes often forget about protein, concentrating only on carbohydrates. However, several studies have shown that the addition of protein to carbohydrate is vital for overall performance recovery. Current recommendations for protein intake for individuals involved in endurance exercise vary, depending upon the extent of training. An individual participating in four to ve hourly sessions per week should look to consume approximately 1.2 grams of protein per kilogram of body weight. For the highly competitive individuals training for long periods, perhaps more than once a day, protein requirements can reach up to 1.6 grams per kilogram of body weight.

Fat
Fat can be a very valuable source of energy for the endurance athlete. 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, endurance athletes increase their ability to use fat as an energy substrate, and this serves to offset the depletion of carbohydrate stores. By protecting carbohydrate stores in this way, work capacities are enhanced. Fat choices should be sensible and the majority should be consumed from mono and poly unsaturated fats. Good sources being sh oil and ax seed oil. These oils are rich in omega 3 oils, which may be helpful in reducing joint inammation and damage.

CaRBohyDRatE
Carbohydrates are stored in very limited amounts within the body as the complex carbohydrate glycogen. Depletion of these stores results in the phenomenon commonly referred to as hitting the wall. This descriptive term identies the point at which muscle glycogen has been depleted and maximum energy output can no longer be maintained. This will be accompanied by a signicant decrease in performance capacity. Depletion of glycogen stores can be delayed by eating or drinking carbohydrates while exercising. To consistently encourage maximal stores of glycogen, carbohydraterich foods should represent the greatest proportion of energy intake. In some cases, as much as 6575% of energy will be sourced from carbohydrates. Guidelines for carbohydrate intake to support the daily requirements for the endurance athletes recovery and fuel needs suggest 57 grams of carbohydrate per kilogram of body mass for those involved with moderate intensity exercise programmes. This is compared with a recommended intake of 710 grams per kilogram of body weight for athletes involved in 1 to 3 hours of exercise daily, carried out at moderate to high intensity levels.

PRotEIN
Due to the high training requirements commonly undertaken by the committed endurance athlete, the requirement for dietary protein is higher than that of non-active individuals. The key reason for this increased need for protein-rich foods is for the incorporation of amino acids into the energy providing pathways, rather than muscle tissue. Exercising muscle can oxidise (breakdown) at least eight amino acids for the production of energy. Given the increase in use of protein as a source of energy during endurance exercise, it is important to increase the intake of protein accordingly. This helps to prevent excessive breakdown of muscle tissue as an alternative

Always read the label. Use only as directed. If symptoms persist, consult a healthcare professional.

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. The key aims of pre-event nutrition strategy is to: Maximise glycogen stores
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carbohydrates it needs to rapidly rell glycogen stores and provide for the demands of the next training session. When the time frame is greater than a day between exercise sessions, the emphasis for carbohydrate consumption is to achieve a total intake of 710 gram of carbohydrate per kilogram of body mass in a 24 hour period. In this situation, the timing of the nutrient intake is not as crucial. The addition of moderate amounts of protein to the post-exercise meal helps the body to absorb the nutrients faster. The impact on insulin release (the hormone responsible for the uptake of nutrients into the cell), is greater when protein and carbohydrates are consumed together.

Optimise hydration Prepare the athlete psychologically A pre-event meal should be consumed within 4 hours prior to the onset of the exercise session, depending upon the individuals tolerance of food intake before exercise, and provide 200300g of carbohydrate, accompanied with 300600mL of water. Fluid intake should continue in the build-up to exercise at an approximate rate of 150300mL every 1530 minutes, until 45 minutes before exercise begins. The protein, bre and fat content within the meal should be restricted to moderate-low amounts to avoid gastro-intestinal upsets during exercise.

FLUID INtaKE
In addition to energy requirements, hydration is a major nutritional factor inuencing performance. Reports suggest that dehydration in excess of 2% of body weight can decrease the capacity for work by about 20%. The demand for water intake is greatly increased during exercise as a result of sweating, which is the bodys way of regulating internal temperature. Sweat is composed of both water and electrolytes and it is therefore important to pay attention to the losses of both electrolytes and uid during exercise and to target their replacement effectively. Within the body, electrolytes play important roles in maintaining concentration gradients across cell membranes and also in the potentiation of neural signals, and are very important to ensure correct metabolic functioning. Sodium is the major electrolyte lost during exercise, with lower levels of chloride, potassium, calcium and magnesium that are also present in sweat. The inclusion of electrolytes in sports drinks serves to restore optimal hydration and uid balance within the body. The addition of carbohydrate to water provides two notable benets: C  arbohydrate represents an additional energy source, 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, the rate of uptake of water into the body can also be increased. A carbohydrate content of approximately 6%8% provides the ideal concentration to promote water uptake and hydration. E.g. 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, but can be useful in addition to sports drinks and food to meet total uid requirements. Optimal hydration is key in preventing hyponatraemia (a severe drop in blood sodium levels) which is a potentially life threatening condition (1). Hyponatraemia may occur in prolonged endurance events (lasting >2hours) as a result of consuming large volumes of low sodium containing sports drinks or water, relative to sweat losses. The risk of hyponatraemia can be reduced by using sodium containing sports beverages, however even with sports drinks; excessive uid intake should be avoided (2,3).

DURING
During exercise periods there is a need to address three key outcomes of exercise, 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, duration of the event, gastrointestinal tolerability of the athlete and pre-event nutritional status. 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). An intake of 3060g of carbohydrate per hour of exercise is the guideline from which the individual athlete should create their personalised plan. It is also important to take carbohydrates throughout the event, rather than waiting until the athlete begins to feel slightly fatigued. Fluid intake is also very important throughout the duration of endurance events. Athletes can typically tolerate 150300mL of uid intake every 1520 minutes. Regular uid intake from the beginning of exercise helps to maintain gastric volume. In order to manage the requirements of endurance events, the addition of a carbohydrate source to uid intake provides convenience and performance benets.

AftER
Recovery and repair are essential to the success of every endurance athlete. 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. This time is often referred to as the window of opportunity. If successive exercise sessions are scheduled within a 24 hour period, 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. This approach serves to provide the body with the

Always read the label. Use only as directed. If symptoms persist, consult a healthcare professional.

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. Balance Mag-Primer provides high-dose magnesium combined with calcium, 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. Plus it contains a blend of carbohydrates for sustained energy.

RESTORE ENERGY POWDER (NZ ONLY)

Maintain your peak performance with Balance Restore Energy Powder. Formulated as an isotonic solution when made as directed, the osmolaity is ideal for optimizing hydration and increasing absorption of electrolyte minerals to keep you on top before, during and after the event. Dehydration has a signicant effect on performance and a loss of only 2% of body uids can reduce performance by up to 20%. Research conrms isotonic electrolyte replacement enhances the absorption of uids, minerals and energy and helps prevent dehydration. Body uids lost while exercising must be replaced to ensure the water you consume is taken up by muscle tissue.

MACRONUTRIENT PROFILE CRITICAL PERFORMANCE FACTORS

14.2g Carbs 0.3g Protein 251kJ per 16g serve (Orange Crush) <0.1g 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 avours

MAG-PRIMER
Prime your body to give its all over long distance training sessions and events with Balance Mag-Primer. Magnesium is a vital mineral that plays a key role in over 300 different biochemical reactions throughout your body; including energy production and muscle response. Good levels of magnesium in the right balance with calcium help your body to activate and relax muscles appropriately, which then supports continued cramp-free muscle performance out in the eld..

WHO SHOULD USE IT?

Endurance athletes and sports teams.

WHEN & HOW?

Add 16g (approx 1/3 scoop) to 200mL water and stir until mixed or, add 56g (approx 1 heaped scoop) to 700mL of water and mix (this is your standard sipper bottle). Use before, during and after exercise as a thirst quencher and to provide additional energy and electrolytes for your ultimate performance. Osmolality of made up solution 325mOsm/L.

MACRONUTRIENT PROFILE CRITICAL PERFORMANCE FACTORS

19.4g Carbs 0.0g Protein 339kJ per 25g serve (Tropical Flavour) 0.0g Fat

FEATURES & BENEFITS

 High-dose magnesium to support optimum muscle function and cramp-free muscle

response  No added articial sweeteners, colours or avours  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.

FLAVOURS: Lemon Chill, Orange Crush, Berry Blast SIZES: 600g, 1.6kg

WHO SHOULD USE IT?

Endurance and impact sports athletes.

WHEN & HOW?

Take 1 serve prior to exercise to load magnesium levels. Do not exceed 2 serves daily. Add 25g (half a scoop) to 200ml of water and shake to dissolve.

Balance Mag-Primer FLAVOURS: Tropical, Lemon Chill SIZES: 780g

REStoRE ENERGy PowDER

Balance Endurance Restore Energy drink is a sports specialised electrolyte replacement formula, scientically engineered to help the individual maintain optimal uid balance and avoid the detrimental effects of dehydration. Restore Energys efcacy has been enhanced with the addition of carbohydrates to boost energy reserves and water uptake, and Branched Chain Amino Acids to assist with the recovery of muscle tissue and assist with the uptake of carbs into the muscle. Restore Energy drink is an important training and competition partner, before, during and after the event.

Always read the label. Use only as directed. If symptoms persist, consult a healthcare professional.

ENERGy SQUEEZEGELS
Balance Endurance Energy Squeezegels have been formulated for athletes on the move. The gel sachets are convenient to carry and consume, rapidly delivering 25g of complex carbohydrates to the active muscles with minimal risk of intestinal upset. Where possible, the use of energy squeeze packs should be accompanied by water intake.

energy sQUeezegels

Balance Energy Squeezegel gives you 25g of pure complex carbohydrate in the form of maltodextrin. This great tasting formula supplies energy fast to help ensure the ultimate performance from your body. Your body burns carbohydrate to provide ATP (Adensoine Triphosphate) that helps muscle to perform. Complex carbohydrate energy is stored as glycogen, with 75% stored in the muscles and 25% stored in the liver. Regular replenishment of energy levels is required to support muscle performance.

MACRONUTRIENT PROFILE CRITICAL PERFORMANCE FACTORS

25.6g Carbs <0.1g Protein 440kJ per 50g serve (Lemon Chill) 0g Fat

FEATURES & BENEFITS

a Convenient, transportable source of 25g complex carbs a Fast absorption for intense and prolonged exercise a Sustained energy to fuel your muscles from start to nish a Carbohydrate energy to help you perform to your max a Tastes great

WHO SHOULD USE IT?

Endurance athletes.

WHEN & HOW?

For Intense or Prolonged Exercise: Use up to 10 serves per day. Before Exercise: Consume the contents of one squeezegel with 300-400mL of water 10-15 minutes before competition, during your warm up. During Exercise: Consume one squeezegel with 300-400mL of water every 20-30 minutes. Water intake is essential to help prevent dehydration. After Exercise: Consume one to two squeezegels with the correct amount of water to replace lost carbohydrate. This is a great window of opportunity to assist recovery. Always consume 300-400mL of uid per squeezegel. For General Energy Use: Consume the contents of one squeezegel, dissolved in a large glass of water whenever you need that extra energy. When used during exercise, the product should be consumed in accordance with directions, to avoid the possibility of gastrointestinal upset. Must be consumed with the appropriate uid intake.

FLAVOURS: Lemon Chill, Tropical Crush, SIZES: 10 x 50g squeezegels

REfUEL + REcoVER
In line with current research, Balance Endurance Refuel + Recover utilises the combined benets of carbohydrate and protein intake to maximize recovery and optimise energy reserves. With a 4:1 ratio of carbohydrates and protein, this product helps deliver the nutrients necessary to best support endurance performance with speed and efciency. Not only does it assist in replacing the vital carbohydrate stores depleted during exercise, but also helps rebuild and protect the muscle used whilst exercising.

Always read the label. Use only as directed. If symptoms persist, consult a healthcare professional.

REFUEL + RECOVER
Endurance activity takes as much toll on muscle as it does on glycogen (energy reserves). Therefore carbohydrates, proteins and electrolytes are essential during and after training and competition. Give your performance that added edge with Balance Refuel & Recover with the combined benets of carbohydrate, protein and electrolytes to maximize recovery and optimize energy production. Recover quickly and be ready to train and compete. Ideal for endurance events over 2 hours as your optimum source of fuel.

How?
Mag-Primer Powder 780g  Lemon Chill, 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, 1.6kg  Orange Crush, Lemon Chill, Berry Blast  Electrolyte formula to maintain optimal hydration  Additional carbs to sustain energy levels  BCAAs to help recovery and reduce muscle breakdown

MACRONUTRIENT PROFILE CRITICAL PERFORMANCE FACTORS

21.8g Carbs 5.5g Protein 471kJ per 30g serve (Lemon Barley) <0.1g 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. As a source of nutrition to recover post exercise drink approximately 1.6g per kilogram of bodyweight within 40 minutes.

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, 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, day in and day out. Balance Endurance aims to keep the athlete physically and psychologically tough enough!

Refuel + Recover Powder 750g  Tropical Pineapple, 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 Endurances list of priorities in order to support sustained maximal effort, and the addition of high quality proteins addresses the issue of recovery. Hydration is covered with an advanced electrolyte formula.

Who?
Athletes involved in regular endurance training have high requirements for energy. Balance Endurance provides a complete and handy range of supplements to support training, and is ideal for those who need that training boost, focus and continued physical and mental strength required to compete as an endurance athlete.

sUpplement plan want to go tHe distance?

TIME Before AM training AM training 1+ hours (swim, cycle, 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, Clinical Sports Nutrition, 3rd Edition, Sydney: McGraw-Hill Companies Inc, 2006 2) P  osition of the New Zealand Dietetic Association (Inc): 2008. Nutrition for Exercise and Sport in New Zealand. 3) M  ontain SJ , Cheuvront SN, Sawka MN. Exercise associated hyponatraemia: quantitative analysis to understand the aetiology. Br J Sports Med, 40:98-105, 2006

Within 30 mins of training Before PM training

Within 30 mins of training Before bed

Always read the label. Use only as directed. If symptoms persist, consult a healthcare professional.

CONTINUING EDUcATION MODULE

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

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