Balance Sports Nutrition provides a customer advice line where a Registered Nutritionist is available to provide individualised recommendations and information.

Which Protein Should I Take?

Protein is vital to every cell and tissue in the human body. Among its numerous roles, protein is critical for forming our muscles and bones.

Simply eating more protein will not give you big muscles!

To achieve muscle growth, you should be eating a balanced diet consisting of carbohydrates, protein and healthy fats to provide you with adequate energy to support growth and repair. Aim to eat quality sources of protein such as lean meats, fish, nuts & seeds, legumes and low-fat dairy products at each meal and before/after training. In addition to dietary protein, you need resistance exercise to stimulate protein build-up and promote muscle growth.

For some individuals, supplementing their balanced diet with a protein powder can help them achieve their nutritional requirements. Protein powders are convenient and easy to use, perfect when a hearty steak sandwich is just not an option!

But with the huge array of products on the shelf, it can get a little confusing! Try to simplify the choices by choosing your primary goal. There may be several products that are suitable, so then consider other factors such as cost, flavour and added benefits from the protein formula.

 

Primary Goal

 

You should...

 

Protein Powder

(choose from the following)

I want to gain muscle & increase my weight

Train at least 2-3x a week (weights/resistance based)

Eat a balanced diet

Original Mass Gainer

Mass Gainer with Promulin

Massive 70:30

 

I want to gain muscle & maintain my weight

Train at least 2-3x a week (weights/resistance based)

Eat a balanced diet

100% Whey WPC/WPI

Pure WPI

I want to gain muscle & reduce body fat

Train at least 3-4x a week (combination of resistance and cardio)

Eat a balanced diet

Ultra Ripped Protein

Pure WPI

100% Whey WPC/WPI

I want to increase my protein intake to support my recovery from training

Train 4-5x a week doing combination of cardio and resistance training

Eat a balanced diet

100% Whey WPC/WPI

Pure WPI

I want a formula that uses only WPI and contains the smallest amount of fat and carbs to maximise lean muscle mass

 

Eat a balanced diet

Pure WPI

Ultra Ripped Protein

How do the protein powders differ – what are their individual benefits?

 

WPI (Pure)

100% Whey (F&R)

Massive 70:30 (Mass)

Mass Gainer (Mass) (Original & Promulin)

Ultra Ripped (Lean)

Contains only WPI as protein source

Added digestive enzymes

Low carb/fat

Combination of WPC & WPI

Added arginine & glutamine for muscle repair

Low carb/fat

Contains higher content of carbohydrates for higher energy formula to support weight gain

Added creatine to support muscle power and strength

Contains roughly equal amounts of protein and carbohydrates for higher energy formula to support weight gain

Contains only WPI as protein source

Added Thermogenics to assist in fat metabolism

Low carb/fat

PRODUCTS RECOMMENDED FOR WEIGHT LOSS

Weight loss or fat reduction is often a desired outcome for athletes or recreational gym-goers for several reasons:

  • Meet a weight category in sport e.g. boxing, lightweight rowing, school rugby
  • Optimise power:weight ratio e.g. distance running, triathlon
  • Aesthetic reasons - “appearance” e.g. gymnastics, figure skating, body sculpting

Weight loss is essentially achieved by putting your body into a state of ‘negative energy balance’ where energy expended (going out of your body e.g. through exercise) is greater than energy intake (going into your body e.g through food).

The best way to achieve a negative energy balance is to reduce calorie intake and increase exercise levels simultaneously. This can be difficult for those undertaking heavy training loads as they do not want to compromise their training ability by being tired and lacking energy from food. Foods high in fibre and protein and low in fats and sugar are ideal as you can reduce the amount of calories without having to reduce the total volume of food.

If you are following a calorie controlled diet and structured training programme the following supplements may assist with your weight loss goals:

  1. Ultra Ripped Protein or 100% Whey WPC/WPI protein – consume as a snack in place of high energy foods, or as a pre- or post-workout recovery snack. Protein helps to keep you full and the shakes are low in fat and carbohydrates. Protein will also assist in muscle growth and recovery.
  2. Thermo Ripped Tablets– contains a combination of thermogenic herbs and energising nutrients to assist in burning energy via the production of heat.
  3. Carnitine capsules/liquid– carnitine is involved in fat transport and therefore may assist in fat metabolism. Carnitine may also support energy levels to help sustain training loads.

I WANT TO GAIN WEIGHT & SIZE

Some individuals are predisposed to being lean and may struggle to put on weight and muscle mass. If this is you, it is essential to establish good eating habits and make appropriate food choices that promote weight gain. In general, to gain 0.5kg per week, you need to consume an extra 2000-4000kJ (500-1000cal) per day.

  1. Establish a CONSISTENT and REGULAR pattern of eating – by far the most important step to gaining weight. Never skip meals, and aim to eat every 2-3 hours. This requires you to be prepared with healthy snacks on hand and easy meal ideas if time is limited. Keep snacks at work, in the car, in your bag and stock up the pantry.
  2. Choose QUALITY sources of carbohydrate and protein foods at each meal and snack time. Carbohydrates are important for providing the majority of your daily energy needs, and specifically for fuelling your muscles in order to do the exercise to stimulate muscle growth. Protein is required to support muscle growth and repair. For an individual who is training frequently and consistently, they require a high energy diet that provides 1.2-2.0g/kg/day of protein. Eating higher quantities of protein may lead to unnecessary calorie consumption which promotes fat storage.
  3. Implement a TAILORED and SPECIFIC exercise training programme.
  4. Be committed to RECOVERY from exercise as it will influence your next training session and how much benefit you get from your training! Consuming good food choices within 30 minutes after training is important to maximise recovery. Staying hydrated with plenty of water throughout the day is also vital. Allowing yourself to get adequate rest and sleep is equally very important to support muscle growth and repair.
  5. Be PATIENT and MONITOR progress. For some individuals who are following a balanced diet and exercise programme, they may find sports nutrition products useful in meeting increased nutrient requirements. Protein shakes and bars can be a convenient way of meeting increased energy and protein requirements.
  • Original Mass Gainer or Mass Gainer with Promulin
  • Massive 70:30
  • Muscle 2 Go bars or Fuel 2 Go bars
  • Effervescent Creatine

SAMPLE MENU

Breakfast

  • 1.5 cups of cereal, milk, yoghurt, fruit
  • 2 slices grainy toast with spreads
  • Mid Morning
  • Protein shake

Lunch

  • 2 cups of pasta with tomato-based sauce, veggies and can of salmon
  • Fruit
  • ½ Protein bar e.g. Muscle 2 Go

Before training

  • ½ protein bar + creatine + banana
  • After training
  • Protein shake

Dinner

  • 150-200g meat/chicken/fish with 1.5 cups veggies and 1.5-2 cups carbs (potato, rice, pasta etc)
  • Before Bed
  • Protein shake or creamed rice and fruit

 

WHAT PRODUCTS WILL AID POWER & STRENGTH TRAINING?

Power and strength training are important components of many sporting codes. These training modes generally require an athlete to perform under high intensity. At the onset of such high intensity workouts, there is insufficient oxygen present to allow for carbohydrate to be used as fuel, and the body primarily relies on its creatine stores to fuel the muscles. However creatine stores are very small and deplete very quickly, therefore athletes generally cannot sustain such high intensity work outputs for long e.g. you can generally sprint at full pace for 10 seconds before tiring and reducing your speed, after which carbohydrate stores kick in as your primary fuel to get you around the 400m track.

CREATINE

There have been numerous studies on creatine supplementation in athletes and non-athletes, and its effects that has on physical performance. Creatine supplementation has been shown to exert beneficial effects in situations where repeated bouts of short maximal efforts are combined with brief recovery periods (1).

The International Society of Sports Nutrition (ISSN) summarises creatine monohydrate:

  • The most effective ergogenic nutritional supplement to increase high-intensity exercise capacity and lean body mass during training
  • Creatine monohydrate is safe when taken according to recommended guidelines
  • The addition of carbohydrate aids muscular retention of creatine

BETA ALANINE

Beta Alanine is an amino acid, which along with histidine, produces carnosine. Carnosine is naturally present in muscles and acts as a buffering substance against lactic acid build up. Researchers have found promising benefits from beta alanine supplementation, including:

  • Increased carnosine saturation after 4 & 10 weeks (3)
  • Increased number of repetitions one can do (4)
  • Decreased fatigue (5, 6)
  • Increased training volume (5)
  • Increase lean body mass (7)

Supplementation with creatine and beta alanine, in combination with a tailored training programme, shows promise for strength and power performance gains.

REFERENCES

  1. Creatine: Australian Institute of Sport: Australian Sports Commission. http://www.ausport.gov.au/ais/nutrition/supplements/supplement_fact_sheets/group_a
  2. Kreider et al: ISSN exercise & sport nutrition review: research & recommendations. J Int Soc Sports Nutr 2010, 7(7).
  3. Hill CA et al: Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids 2007, 32(2): 225-33.
  4. Hoffman J, et al: Beta Alanine and the hormonal response to exercise. Int J Sports Med 2008, 29(12):952-8.
  5. Hoffman J, et al: Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res 2008, 28(1):31-5.
  6. Stout JR, et al: Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. J Strength Cond Res 2006, 20(4):928-31.
  7. Smith AE et al: Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. J Int Soc Sports Nutr 2009, 6(1)-5.

ARE BALANCE SPORTS NUTRITION SUPPLEMENTS SUITABLE & SAFE FOR ME TO TAKE?

There is growing concern over the innappropriate use of sports nutrition supplements.  With the growing number of un-regulated products entering the market, and loose labelling requirements around imported products, care must be taken by the individual to ensure that the supplements are appropriate for their age, developmental stage and do not put them at risk of positive drug doping.  

TEENS:

In general we do not recommend teenagers aged under 15 years take any form of sports supplements due to the lack of research addressing the safety and efficacy of supplement usage in this age group.

Teenagers aged between 15-18 years are strongly advised to seek individualised advice from our Registered Nutritionist or from their medical practitioner/Dietitian regarding appropriate sports supplements. Protein powders, protein bars, sports and electrolyte drinks are generally acceptable when combined with a balanced diet and exercise programme. Other supplements, such as creatine, may be recommended depending on what the individual’s fitness and nutritional goals are, however teenagers should always seek professional advice prior to starting a supplement programme.

PREGNANT / LACTATING WOMEN:

We do not recommend pregnant or lactating women take Balance sports supplements unless under the guidance of their medical practitioner or Dietitian.

ARE BALANCE SUPPLEMENTS HALAL & SUITABLE FOR VEGETARIANS?

In general the Balance range uses Halal suitable ingredients. However the rennet used in the process of coagulation of protein powders is from both microbial and animal origins. Therefore traces of animal-sourced rennet may be present in the final product.

Gelatin capsules used in several of the Balance sports supplements are of animal origin. Therefore some products are not suitable for vegetarians.

If you have any queries about specific products, please contact our Nutritionist.

ARE BALANCE SUPPLEMENTS GLUTEN FREE?

Balance Sports Nutrition products are not tested for the absence of gluten therefore we do not claim they are gluten free.

However within the range, there are only a few products which contain gluten by formulation in their ingredient list. These include Mass Gainer with Promilin Protein – Chocolate, Original Mass Gainer Protein - Cookies & Cream, Physique Protein - Cookies & Cream, Ultra Ripped Protein - Cookies & Cream and 100% Whey WPC/WPI - Cookies & Cream. All other products do not contain any gluten containing ingredients. However, please always ensure you check the product label.

ARE BALANCE SUPPLEMENTS SUITABLE FOR A DAIRY FREE DIET?

All of the Balance protein powders are derived from milk, therefore not suitable for anyone following a dairy, milk or lactose free diet. We do not have a milk-free product, nor do we manufacture a soy-only protein powder. In general the level of lactose in the protein powders is relatively low as the protein powders have undergone filtration to a level where there is very low levels of lactose remaining in the final product.

ARE ARTIFICIAL SWEETENERS USED IN YOUR PRODUCTS SAFE FOR ME?

Artificial sweeteners, sucralose (955) and acesulphame K (950) are used in our products where we aim to achieve lower sugar content or when we need to achieve a certain taste characteristic, particularly as protein does not have a very acceptable taste.

Both sucralose and acesulphame K are deemed safe for use in the food industry by reputable international and national health/food safety organisations including the World Health Organisation (WHO) and Food Standards Australia New Zealand (FSANZ).

Across our Balance range, the following artificial sweeteners are used:

 

Sweetener

 

 

Description

 

 

Products

 

 

Acesulphame K (950)

 

 

Classified as an artificial sweetener which has no calories and does not cause dental caries. It is 200 times sweeter than table sugar.

 

 

  • Pure WPI Protein (flavoured)
  • 100% Whey WPC/WPI
  • Effervescent Creatine
  • NO Blast

Sucralose (955)

Classified as a high intensity artificial sweetener (450-800 times sweeter than table sugar). It is manufactured from sugar cane and is used in small quantities in food products to increase the sweetness profile without having to add extra calories through the use of adding sugar.

  • Pure WPI Protein (flavoured)
  • 100% Whey WPC/WPI Protein
  • Matrix 7 Protein
  • Ultra Ripped Protein
  • Effervescent Creatine
  • NO Blast
  • Muscle 2 Go Bars
  • Massive 70:30
  • Amino-Pro

Products which do not contain artificial sweeteners

 

  • Original Mass Gainer Protein
  • Mass Gainer with Promulin Protein
  • WPI Protein (unflavoured)
  • Tribulus
  • Fuel 2 Go Bars
  • Glutamine (1000mg & 100% versions)
  • Ultimate Recovery Stack
  • HMB
  • Sports Multi + Antioxidant 
  • Thermo Ripped
  • Carnitine (liquid & caps)
  • Pure MIcronised Creatine
  • 100% Pure Beta Alanine
  • 100% Pure Colostrum
  • Energy Squeezegels
  • Restore Energy
  • Mag Primer
  • Refuel & Recover

DO BALANCE PROTEIN POWDERS CONTAIN SULPHITES?

Sulphites are compounds that contain a sulphite ion.  They are present naturally in foods, or can be added as a preservative to food to enhance colour, prolong shelf life and to prevent bacterial growth.  Sulphites are safe to eat for the majority of the population, however some individuals may experience a sensitivity to sulphites. 

Sulphites are not used or added in the processing of our protein powders, however some amino acids naturally contain sulphur in their chemical structure e.g. methionine.

 

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