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.

The Balance Training System

GOAL

Continuing Education Module No.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. For the active individual who expends increased amounts of energy and has specic goals such as building muscle, losing fat, running faster or jumping higher, general everyday good nutrition practice may not be enough to deliver the desired results. Supplementation builds upon the fundamentals of everyday good nutrition to provide more support and better results for the athlete. Sports supplementation is a targeted approach to encourage the optimum physiological responses to exercise and therefore achieve the best results. Athletes need to understand that their requirement for many nutrients are increased over that of sedentary individuals, and adjust their dietary intake accordingly. Quantity and quality of food intake are not the only aspects that must be addressed by the athlete when considering good sports nutrition practice. Correct timing of the intake of meals, snacks and supplements is often critical to achieve the best support for training sessions, competition and recovery. Getting it right can be challenging. It often takes a lot of trial and error before things come together. However, it is a crucial aspect of any training plan and must be netuned to ensure their full potential is realised.

Completion of this module will facilitate a solid understanding of the need for and workings of the Balance Training System (BTS), which has been researched and developed to provide comprehensive nutritional education and support for all athletes.

OBJECTIVES Following completion of this module, 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. They provide us with the daily energy needed for growth and maintenance.

Identifying the athletes primary goal enables them to look into one of ve Balance sub-systems that will direct and assist them to make effective sports nutrition choices to complement their training and nutrition plans.

Within the human diet, a combination of three nutrient groups provide all of the energy that we need. 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 / 16.7kJ 9 kcal / 37.0kJ 4 kcal / 16.7kJ

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

the three listed nutrients. For an everyday healthy eating plan, current recommendations suggest that daily energy intake should be achieved in the following way:
(1,2,3,4)

MACRONUTRIENTS and ENERGY DYNAMICS

Sports nutrition planning depends upon the frequency, intensity, duration and type of training carried out by an athlete. The three major energy nutrients provide the pivotal role in the success or failure to the athletes performance.

15%

CARBOHYDRATeS
25-30% 55%

Carbohydrate Protein Fat

= approx. 55% of daily energy intake = approx. 15% daily energy intake = approx. 25-30% of daily energy intake

However, these recommendations will often vary for the athlete. The primary reason for this will be their greater total energy requirement. The source of this extra energy is important because the body exhibits preferences in its choice of fuel sources during exercise. Carbohydrates are the preferred fuel source for exercising muscle cells and, with this in mind, it is not unreasonable for athletes to acquire as much as 65 70% of their total daily energy intake from carbohydrate food sources. Another reason for an athletes nutrient intake to differ from that recommended to the general public is the need to support the development of muscle size and strength. Muscle tissue requires a quality source of dietary protein to be able to grow effectively and increase in size. For this reason, protein requirements can vary widely between active and sedentary individuals, and even among different groups of athletes, 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. When these stores are fully loaded, they represent a fuel source for strenuous activity, but will become depleted as exercise continues beyond 6090 minutes. Carbohydrate is the only fuel source that can be broken down under anaerobic conditions. Anaerobic simply means without oxygen. Anaerobic exercise occurs when the body is working at a high intensity e.g. weight training, and the supply of oxygen to the exercising muscle does not meet demands. During prolonged exercise, when glycogen stores become depleted, high intensity performance can no longer be supported, so performance can only continue at 6570% maximum output. This can seriously jeopardise an athletes chances of success, particularly in contact sports or in pure endurance disciplines. Dietary carbohydrates are essential to build muscle glycogen stores and thus support maximal effort during exercise.

PROTeIN
Protein is capable of providing energy during exercise but this is counterproductive to the more important roles it fulls within the body. Foods rich in protein are primarily of animal origin and, once consumed, are utilised in both structural (the formation of muscle tissue and bone) and functional (hormone and enzyme control) roles. Proteins are comprised of approximately 22 smaller units called amino acids, often referred to as building blocks. The organisation of the amino acids in sequence dictates the nature and role of the protein. Eight amino acids are considered to be essential, meaning they must be derived from the diet because they cannot be produced by the body. The essential amino acids are: Valine, Leucine, Isoleucine, Phenylalanine, Tryptophan, Threonine, Methionine and Lysine. Some of the other amino acids are classied as conditionally essential, meaning under normal circumstances the body is not reliant upon the diet for their provision, but when certain conditions such as stress, exercise, illness, vegetarianism etc. prevail, additional intake through the diet is necessary. These amino acids are Glutamine, Arginine, Histidine and Glycine. Protein synthesis, the building of new tissue and muscle growth, depends upon all of the amino acids being present in optimal proportion, and protein quality provides a measure of the efciency with which protein can be utilised by the body i.e. higher quality = better absorption. Optimal protein intake is important for sustaining healthy muscle tissue, rather than to provide energy directly to exercising muscle cells.

Activity
Adolescent athletes & body builders Sedentary men & women Elite endurance Moderate intensity endurance (a) Recreational endurance (b) Power sports i.e. Football Resistance athletes (early training) Resistance athletes (steady state) Female athletes 2.0

Protein requirements
g/kg bodyweight/day

0.8-1.0 1.6 1.2 0.8-1.0 1.4-1.7 1.5-1.7 1.0-1.2 ~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. Protein and amino acid needs for training and bulking up. In: Burke and Deakin, Clinical Sports Nutrition, 3rd Edition, Sydney: McGraw-Hill Companies Inc, 2006: 73-112. Note: Alcohol intake should be carefully regulated and does not represent a signicant source of energy intake in the diet of most prudent athletes.

FAT
Fat is a useful energy source during moderate or low intensity exercise. Dietary fat can be of both animal (dairy/meat) or plant (oils) origin. In contrast to carbohydrates, once ingested and absorbed, fat storage within the adipocytes (fat cells) is potentially unlimited. The breakdown of fat to release energy can only occur when adequate oxygen is present in the muscle cells i.e. during aerobic exercise or to restore glycogen in the absence of carbohydrates. For this reason, relying on fat as a major energy source during exercise will produce only average results, as high

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

intensity performance can not be supported. As a stand alone energy source, fat is mediocre, 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 benets from essential fats including joint health, hormone production, heart health, brain function, focus, etc.

MICRONUTRIENTS
Vitamins and minerals are essential nutrients the body requires to enable proper function, growth and development. Unlike the energy providing nutrients (macronutrients), vitamins and minerals are typically only required in relatively small amounts and for this reason are termed micronutrients. Athletes often need to monitor their intake of vitamins and minerals to ensure an adequate intake. 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.e. gymnasts, bodybuilders  The athlete who chooses a diet that does not provide a balanced intake of macronutrients i.e. high protein diets, high intake of rened carbohydrates  An athlete who chooses to eliminate one or more food groups from a diet i.e. vegetarian, food intolerances and aversions  Many athletes have prolonged travel for training and competition, where food supply and/or choice is restricted  Athletes whose heavy training competition schedule, 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. It is easy to appreciate that athletes will frequently have an increased demand for various micronutrients. Therefore a mulitvitamin should be considered.

Advanced nutritional training tip

4

Aerobic exercise is typically low-moderate intensity that can be sustained for prolonged periods of time. All three macronutrients can fuel aerobic exercise. 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.e. sprinting/weight lifting. Carbohydrates, stored as glycogen, and ATP-PC (creatine based energy) are the only fuel sources used for anaerobic exercise.

BUILDING UP and BREAKING DOWN ENERGY STORES

The demands for energy uctuate throughout the day. 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, such as exercise. To allow the body to capture food energy, an anabolic environment is created. Anabolism is the metabolic process by which simple substances are combined to form more complex substances (building up). This results in the storage of energy, the production of new cellular material and growth. The growth and storage of nutrients that occur when the body is in an anabolic environment is very important for active people and athletes, because it promotes maximal energy reserves and muscular development.

VITAMINS
Vitamin C (Ascorbic Acid) An important cellular antioxidant. Required for the synthesis of collagen (a structural protein) and the synthesis of carnitine, (an important compound used in the transportation and breakdown of long-chain fatty acids). Vitamin B Group Collectively, the Vitamin B group is essential for the metabolism of energy, allowing the body to utilise the carbohydrates, fat and protein supplied by the diet. Typically, they full the role of co-enzymes, which are necessary to catalyse numerous reactions. Vitamin B12 & Folic Acid Important in the development of red blood cells, which help to carry oxygen to working muscles and genetic material. Vitamin A (Retinol & -carotene) Essential for growth and development, due to its role in gene expression and tissue differentiation. Vitamin A is also important for correct vision and immune function. -carotene is a pro-vitamin, meaning it can be converted to Vitamin A as required. It has been identied as an important antioxidant. Vitamin D (Cholecalciferol) For the maintenance of calcium balance and enhanced intestinal absorption of calcium. Vitamin D is integral in promoting bone health to assist in preventing fractures in contact sports. Vitamin E (Tocopherol) The primary antioxidant within the cell membrane and is important to maintain cellular structure and integrity.

Implication
If energy intake consistently exceeds energy expenditure, the anabolic process will result in the storage of the excess energy as body fat, and progressive weight gain will occur. You can reduce this problem by choosing a higher percentage of protein as your calories consumed. The stores of energy generated during anabolic periods can be mobilised when the body becomes short of available energy. When the body begins to call upon these stores of energy, a catabolic environment exists. 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. During catabolism, glycogen and fat stores are broken down to supply energy, and muscle cells are degraded to provide free amino acids (protein), both for the synthesis of new proteins and as an energy source or supplement.

Implication
If energy intake consistently falls short of energy expenditure, the catabolic process will result in a net loss of energy stored as body fat and muscle tissue, resulting in progressive weight loss.

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

MINeRALS Calcium
Important in promoting healthy bone mass. Calcium also has essential functions in ensuring the maintenance of muscle contractility and proper response to hormones and neurotransmitters.

HYDRATION
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%. It is suggested that you consume 1ml/cal average 23L/day. 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. The demand for water intake is greatly increased during exercise, particularly on hot days as a result of sweating, which is the bodys way of regulating internal temperature, through evaporation and cooling. Sports drinks provide additional nutrients, such as carbohydrate and electrolyte content to assist hydration. Carbohydrates represent an additional energy source, providing a boost to performance by either topping up or sparing existing glycogen stores. At the right concentration (between 4% and 8%), carbohydrates also promote the uptake of water into cells. By replacing the electrolytes lost in sweat, sports drinks containing the ve important electrolytes which are sodium, potassium, magnesium, calcium and chloride help to promote uid balance and optimal hydration. Optimal hydration is key in preventing hyponatraemia (a severe drop in blood sodium levels) which is a potentially life threatening condition (5). 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 (6,7).

Magnesium
Plays a role in protein synthesis and the metabolism of carbohydrates. It is important for muscle contractions and is an essential bone mineral.

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 uid, both within and outside the cell.

Chromium
Forms part of the glucose tolerance factor. It is believed that chromium optimises the action of insulin, possibly by increasing the number of insulin receptors on the cell membrane and/or their interaction with insulin.

Zinc
Zinc is a constituent of many enzymes (+200) and in this role plays a part in protein digestion, protein synthesis, carbohydrate metabolism, bone metabolism, oxygen transportation and protection against free radical damage. Zinc is also essential for immune defence systems.

Selenium
Is required for the powerful intracellular antioxidant enzyme, glutathione peroxidase. It also has a role in assisting thyroid function.

Iron
Required for the formation of haemoglobin, the oxygen carrying protein in red blood cells. Iron also fulls a role in the correct functioning of many enzymes.

References
1)  Position of the New Zealand Dietetic Association (Inc): 2008. Nutrition for Exercise and Sport in New Zealand. 2)  FAO, WHO. 1993. Fats and Oils in Human Nutrition: Report of a joint expert consultation. Rome: Food and Agriculture Organisation of the United Nations. 3)  FAO, WHO. 1998. FAO/WHO Expert Consultation on Carbohydrates in Human Nutrition. FAO Food and Nutrition paper 66. Rome Food and Agriculture Organisation of the United Nations. 4)  FAO, WHO, UNU. 1985. Energy and Protein Requirements. Report of a joint FAO, WHO, UNU meeting. Geneva: World Health Organisation. 5)  Burke and Deakin, Clinical Sports Nutrition, 3rd Edition, Sydney: McGraw-Hill Companies Inc, 2006 6)  Position of the New Zealand Dietetic Association (Inc): 2008. Nutrition for Exercise and Sport in New Zealand. 7)  Montain SJ , Cheuvront SN, Sawka MN. Exercise associated hyponatraemia: quantitative analysis to understand the aetiology. Br J Sports Med, 40:98-105, 2006

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

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. 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. By providing a structured and user-friendly way to tackle sports nutrition, the BTS encourages the successful achievement of the individuals goals. Identifying the athletes primary goal enables them to lock into one of ve Balance sub-systems that will direct and assist them to make effective sports nutrition choices to complement their nutrition plans. Balance has developed a range of sports nutrition supplements that work synergistically to drive the individual towards their goal and offer a simple, concise way for athletes to put their sports nutrition strategy into practice.

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. 100% Quality, 100% Purity, 100% Results.

Everyday nutrition to support hard training and rapid recovery. High performing supplements formulated to cover the spectrum of demands created by regular training.

Reap the rewards and show off all that hard work. Shed body fat and emphasise awesome muscle tone with the help of the latest science and formulations.

When size and strength matters, these supplements count. Take big to another level and rely upon this stack to get you there.

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

WPI Protein Powder 100% Natural (unavoured) WPI Protein Powder (avoured) 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 20,000 Capsules Muscle 2Go Protein Bars Effervescent Creatine Powder N.O. Blast

Energy Squeezegel Refuel + RecoverCarb:Pro 4:1 Restore Energy Powder (NZ Only) Mag Primer

The Balance Training System guarantees you Quality, Purity, Science-based Formulas, Mixability and Great Taste and most important of all, Positive Results.

Look for the Quality Guaranteed logo found on all Balance products.

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

MODULe 1 : ALL SYSTEMS

FUnDamentaLs In SPORts NUtRItIOn

The 5 Systems approach and its application for the Ultimate Sports Performance.

MODULe 2 : PURe

ULTIMATE CLEAN. ULTIMATE RESULTS.

These products are driven by a single active ingredient, highest quality, without the fuss. The Pure range is simply the best of everything. These are the master ingredients behind the remaining four goal-oriented systems. They can be used to create powerful stacks to further your recovery, lean, mass or endurance objectives.

MODULe 3 : FUeL & RecOVeRy

ULTIMATE PERFORMANCE AND MUSCLE REPAIR.

These products are benecial to your post-exercise or post-sport recovery phase. Optimum recovery is key to the vast spectrum of impact-driven sports (rugby, league, soccer, netball, hockey) or bodybuilding. The Fuel & Recovery range supplies quality ingredients for muscle development and retention, in concentrated, convenient formats to suit the urgent demands of recovery.

MODULe 4 : Lean

ULTIMATE RIPPED BODY. FAST.

When you want to look your best, these products are specially formulated to help you achieve your goal. The Lean system range encourages your natural metabolism to unlock stored body fat and use it for energy, backing up your calorie-burning efforts in the gym or on the track.

MODULe 5 : mass

ULTIMATE MUSCLE BULK.

If the goal is big, then think Mass. These products deliver the maximum macronutrient and kilojoule content and the most potent nutrients for building muscle mass round the clock. The powders in this range are high-tech and scientically formulated.

MODULe 6 : enDURance

ULTIMATE PERFORMANCE, LASTING RESULTS.

Endurance is vital in a number of sports, from the pure endurance athlete competing in triathlons, running, rowing or swimming; to the impact sports of volleyball, tennis, cricket, soccer and rugby. Products under the Endurance system are designed to optimise hydration and provide energy so you can maintain optimum performance.

For more information, please contact our Sports Advisor on AUS: 1800 888 964, NZ: 0800 268 872 or visit our website www.balancesportsnutrition.com

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

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