5236_nz Bl Endurance Training Module 6

8/12/2019 5236_nz Bl Endurance Training Module 6

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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

Not for public use or distribution.


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Balance Training System -EnduranceContinuing Education Module No.6

GOAL

OBJECTIVES

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.

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 andsurf 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.

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.

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 flow 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 benefit 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 ef fort 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 beneficial 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 beneficial adaptations from training to

occur. The repetitive nature of training for endurance athletes can result

in an increased risk of over-use injuries, if sufficient recovery periods

are not factored into training schedules.

To identify the benefits and key features of the Endurance

Balance Training System and to gain an understanding of its

practical application to athletes.

Following completion of this module, the participant

will be able to:

WHAT? Understand the purpose of the Endurance

Balance Training System

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

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The ultimate, complete, support

package for endurance athletes

designed to deliver the nutrients

needed to keep you going and going.


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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 five 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 energysubstrate, 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 fish oil and

flax seed oil. These oils are rich in omega 3 oils, which may be helpful in

reducing joint inflammation and damage.

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 deficit 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 slot ted 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 sufficient to meet their needs.

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 identifies the point at which muscle glycogen has been

depleted and maximum energy output can no longer be maintained.

This will be accompanied by a significant decrease in performancecapacity. Depletion of glycogen stores can be delayed by eating or

drinking carbohydrates while exercising.

To consistently encourage maximal stores of glycogen, carbohydrate-

rich 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


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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

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, fibre and fat content within the meal should be restricted to

moderate-low amounts to avoid gastro-intestinal upsets during exercise.

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 fluid intake

every 1520 minutes. Regular fluid 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 fluid intake provides convenience and performance benefits.

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

carbohydrates it needs to rapidly refill 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 mealhelps 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.

FLUID INTAKE

In addition to energy requirements, hydration is a major nutritional

factor influencing 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 fluid

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 fluid balance

within the body.

The addition of carbohydrate to water provides two notable

benefits:

Carbohydrate represents an additional energy source, providing

a boost to performance by either topping up or sparing existing

glycogen stores

Depending 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 fluid 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 riskof hyponatraemia can be reduced by using sodium containing sports

beverages, however even with spor ts drinks; excessive fluid intake

should be avoided(2,3).


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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 significant effect on performance and a loss of only 2% of body fluids can

reduce performance by up to 20%. Research confirms isotonic electrolyte replacement enhances

the absorption of fluids, minerals and energy and helps prevent dehydration. Body fluids 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


6/8Always 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 SQUEEZEGELSBalance 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.


25.6g Carbs


7/8Always read the label. Use only as directed. If symptoms persist, consult a healthcare professional.

Mag-Primer

Powder

780g

Lemon Chill,

Tropical Barley

Pre-exercise formula to maintain cramp-

free 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

Energy Squeezegels

Gel

10x50g sachets

Tropical Crush

Lemon Chill

Your ultimate energy boost

25g of complex carbohydrate per serve

Immediate energy source

Formulated to minimise gastrointestinal

upset

Convenient carry sachet

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 fastcarbohydrate uptake and speed up

muscle recovery

HOW?

SUPPLEMENT PLAN

TIME PRODUCT DOSAGE

Before AM training Mag-Primer 1 Serve

AM training 1+ hours(swim, cycle, run)

Restore Energy 700ml per hr

Within 30 mins of training Refuel + Recover 1 Shake

Before PM training Mag-Primer 1 Serve

PM training 1+ hours

Restore Energy700ml Waterper hour

1 squeezegelevery 30 min

300ml Water

Within 30 mins of training Refuel + Recover 1 Shake

Before bed Water 350ml

WANT TO GO THE DISTANCE?

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 benefits 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.


21.8g Carbs 5.5g Protein


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FOR MORE INFORMATION VISIT www.balancesportsnutrition.com

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.

Date post:	03-Jun-2018
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5236_nz Bl Endurance Training Module 6

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